How History Repeats Itself..

Yesterday, I was back at the rec. center getting another quick workout in. And a small group of teenage boys came in to workout too. Now, the leader of the group (a 15 year old football player) started lecturing the others about the importance of splitting their workouts by bodypart. Today was "chest and biceps" day. I'm not trying to pick on them because I was just like them when I was a kid. In fact, I even trained some of my wrestlers with "split workouts" back in the day when I was little green in the field.

Until I saw the light. Now, it's purely full body workouts. There's just no time to do split-body workouts. Why do 4 or 5 different exercises for your biceps, like dumbbell curls, preacher curls, hammer curls, and on and on ? When, INSTEAD...You can do the best bicep exercise ever.

The pull-up. It hits your biceps and just about every mucle in your upper body as well. And some simple variations bring the core into the picture too. Try to do as much multi-joint movements as possible to get the most "bang for your buck".

EXAMPLE...

1) 1 arm dumbbell clean & press x 5 reps each ( i used 60's)

Move from left hand to right hand every 5 reps for 5 minutes total. (non-stop)

THEN.....

2A) squat jumps x 10

2B) pull ups x max reps

The circuit above of squats and pull ups I did for 5 non and man was I wiped. Pull ups could change for different feels use a Rope, towell, etc. This took me a total of 20 minutes...

I wasn't moving as fast as I could've.. instead I was concentrating as much as possible on form and full range of motion. The results: I got an intense burn like most people don't experience because they quit too early. By doing short 20 minute workouts, you can bust your Axx using a steady pace and still make great progress.

DO SOMETHING INSTEAD OF NOTHING..

-- T --