High Intensity Training Workout
(20-minute "Brief and Brutal" Workouts)
By: Dennis B. Weis The Yukon Hercules
"Sorry, friend, you
have to stop working out for a while!"
"Never!!!" you shout. "Bodybuilding is an important
part of my existing lifestyle!" Your response may be true,
but if there is anything happening in your life aside from bodybuilding,
then chances are that some day you’ll have to invest some
of your precious workout time in other pursuits.
Perhaps it’s a time-consuming family obligation, or maybe
you have to work two jobs for a while. Maybe you’re employed
full-time and trying to carry a full 16 credits at the college
level. Then perhaps you have to study for exams or a critical license
test. You could also be moving from your business or residence
For one reason or another, you find yourself
cramped for gym time that makes full-length muscle fiber-alerting
A lack of training time should never become an excuse for procrastinating
or missing workouts completely. Have no fear! A simple solution
is to devise a plan where you can do a workout, including dressing
and showering, in 30 minutes. What can you do in 30 minutes? Plenty
to keep you from becoming as shapeless as a half-inflated balloon
and enough to keep the high level of strength and muscle bulk you’ve
already developed, until you can once again return to your previous
full-length optimum workouts. Maintaining your hard-earned gains
is best accomplished by performing one of the seven following Slam-Training
Behemoth Muscle Bulk & Power:
Within the structure of this workout,
I suggest that you use four basic exercises: "Feet off the Floor" Supine barbell
bench press, Barbell bent over rows, Barbell back squats and 45º (machine)
Leg presses. It seems the best sequential order of doing the exercises
is to begin with the Bench press, next do the Squat, follow it
with the Rowing and finish up with the Leg press. Performed in
this manner, you are able to partially rest the upper torso while
working the legs and then let the legs grab some needed rest as
you do the upper body exercise(s). You don’t have time for
long rests between sets and exercises; neither can you afford as
high reps as you might like. So work with five or six reps each
set with no rest or as little as possible.
Begin the series or exercises by doing
5-6 reps in the "Feet
off The Floor" Supine barbell bench press with about one-half
of your usual exercise poundage; without a pause, do 5-6 reps in
the Barbell back squat with approximately two-thirds of the usual
exercise poundage. Squat down only as far as knee and lower back
integrity and flexibility will allow. Move on to the Barbell bent
over rows, again for 5-6 reps with one-half of the usual exercise
poundage. Use a narrow hand spacing of no more than 6 inches. Still
with no rest, blast out 5-6 45º Leg presses (on a machine)
with two-thirds of a regular exercise poundage. This completes
the first series!
There are five more series to go and so you may take a breather,
but it must be only long enough to change weights for each proceeding
Series two: Increase poundage ten to twenty percent on each exercise,
doing another 5-6 reps of each.
Series three: The weight jump factor follows that of the above
Series four: On this series, increase the poundages so that the
absolute most weight can be used in each of the four exercises
for 5-6 maximum repetitions.
Series five: Decrease the poundages used in the above series by
ten percent and do 5-6 continuous reps.
Series six: Again reduce the poundages
used in series five and do as many "burn-out" repetitions
as you possibly can, to complete failure.
Going through a single series of the four exercises, and preparing
the weight jumps when either moving up or down will take about
two and a half minutes. On your limit sets (series four), it may
take a bit longer, but you can still finish the six series in 20
minutes. Always rest the total body one or two days between workouts!!!
Rotating Sets and Reps Workout:
Monday and Thursday
(Do one or two specific warm-up sets first)
Barbell upright rows or (sub: Incline barbell press) 4 sets x 12
Barbell back squats (High bar style and parallel depth) 4 sets
x 12 reps
Tuesday and Friday
(Do one or two specific warm-up sets first)
Supine Barbell bench press or (sub: Incline barbell press) 4 sets
x 12 reps
Barbell bent over rowing or (sub: Conventional Deadlift) 4 sets
x 12 reps
Follow the above workout program for a month or so if you are
limited for workout time. During the first week of the program,
adhere to the 4 sets x 12 reps outlined above. During the second
week, change your sets and reps to 6 sets x 8 reps on the three
upper torso exercises and for the squat movement, do 3 sets x 16
reps. The third week, change your sets from six to eight and the
reps from eight to five on the upper body exercises.
On the squats, reduce the sets from three
to two and increase the reps from sixteen to twenty. Week four
remains the same as
week three. Always try to increase the poundage whenever possible
but not at the expense of "technique emphasis."
Non-Stop H.U.G.E. Workout:
Begin this workout (two or three alternate days per week) by warming
up with the Clean and press over head for 6-8 reps. Add enough
poundage so that you can do 4-6 reps. This is your initial starting
point. Each proceeding set, add 5 pounds to the barbell until you
are unable to perform more than one repetition.
When you get to this point, it is time
to add an additional 20 pounds or so to the barbell and begin
doing sets of 2 Cleans (simultaneously)
and 1 Jerk Overhead. On this exercise, you clean the barbell twice
in succession and on the second clean, you then jerk the poundage
overhead. This is one set. Now add 5-10 pounds to the bar and repeat
the sequence as described. Continue on in this manner until you
can only clean the barbell one time. When you fail to clean the
weight for the second rep, add 15-20 pounds to the bar and begin
Barbell high pulls to the belt line. This movement is best done
for 2 consecutive reps each, adding 5-10 pounds per each set. When
you can’t pull the barbell to belt high for a second rep
of a set add 20-25 pounds to the bar and begin conventional Deadlifts.
Continue adding 15-20 pounds each proceeding set and when you can’t
do the required second rep of a set, it is time to stop!!! There
is absolutely no rest between sets of any of the exercises listed.
The only rest you get is during the upgrading of poundages for
each exercise of a particular exercise.
Super Fitness Strategy:
On this particular 20-minute Slam Training workout all you will
need is a barbell of a weight can curl five times in good form
and two dumbbells whose total weight is about half of that of the
barbell. Since this program is more of a localized muscular fitness
protocol compared to the previous three workout programs, the weights
used do not need to have to be extremely heavy. Therefore, the
routes to success will be in the exacting technique emphasis employed
within each exercise. Spend 3 seconds in the positive phase contraction
and 4 seconds in the negative phase of each repetition performed.
Do the following exercises and repetitions in the exact following
order and without any rest pauses whatsoever.
BB curl 5 reps
DB lateral raise 10 reps
BB curl (again) 5 reps
BB press (standing) 10 reps
BB bent over rowing 10 reps
DB side bends (one dumbbell only) 20 reps each
DB alternate front raises 10 reps
DB front lunges 20 reps
BB shrugs 20 reps
Ab crunches 20 reps
BB back squats 15 reps
DB straight arm pullover 15 reps
Ab knee pull-ins 20 reps
BB bench press 12 reps
BB conventional deadlift 15 reps
BB flat flies 10 reps
One-leg heel raise (hold DB in hand) 20 reps each
(Abbreviations: BB=barbell; DB=dumbbell)
On this simple but effective routine, begin by performing the
Barbell full squat for 10 repetitions (desperately try for 15
reps with a weight you can only get 10 reps with), then immediately
do 5 reps with the Pullup (palms facing away grip/shoulder-width
spacing), then finish off with some Vertical dips on the parallel
bars for 10 reps with just your body-weight only. This completes
one Tri-series. With absolutely no rest pauses, begin a second
and third Tri-series.
Train twice or three alternate days pre week (or whatever your
limited schedule allows). Each week, add 2 additional Tri-series
of the three exercises listed until you are doing 10 Super Tri-series.
Another option with regard to the instruction
given on the Super Tri-series (especially if you’re not
used to training in race-the-pump fashion) would be to begin
with just one Tri-series
and add one additional one each proceeding workout until you are
doing three Tri-series, then add 2 additional series as instructed
until you are doing the 10 Super Tri-series. If by some stroke
of luck you can break your limited training up, do 5 Super Tri-series
in the morning and then another 5 Super Tri-series in the evening
on workout days. The 10 Super-Tri series should only be done for
5 workout days, then back off to 4 Tri-Series for 5 training days
and then back to 10 Super Tri-series, etc. Pro tip: When you have
the opportunity to do full-blown total-body workouts once again,
you can expand the Super Tri-series into what is called group sets.
Group sets training is divided into two phases, each one lasting
five alternate workout days (work out a day/rest a day). Do a total
of 9 exercises, performing 8-12 reps each. You can choose the exercises
unique to your personal wants and needs and arrangement thereof,
but personally go with Barbell bench press to neck, Alternate dumbbell
bent over rowing, Dumbbell lateral raises, Lying French press (skull
crushers), Seated dumbbell curls, Barbell wrist curls (palms up),
Ab crunches, and Barbell front squats.
Do all 9 exercises in the order they are listed without resting.
This completes One Group Set. Each additional workout day (two
through five), add one more group set, until you are doing 5 group
sets. Train twice per day. On workout days six through ten do only
4 group sets of the 9 select exercises and only once per day.
25 Maxi-Pump Rep System:
This is a race-the-pump, total anabolic workout where one set
of 25 maxi-pump reps are performed for each of the following exercises
in literally non-stop fashion and in the order listed.
1. One-legged dumbbell calf raises.
2. Leg curl on machine.
3. Leg extension on machine.
4. High Bar barbell back squats.
5. 30º Dumbbell incline press.
6. One-dumbbell pullover.
7. 30º dumbbell incline press.
8. Pulley cable cross-overs.
9. Barbell press behind neck.
10. Dumbbell lateral raises.
11. Barbell upright rowing.
12. Dumbbell shrugs.
13. Dumbbell press over head (Gironda style).
14. Front, side, or posterior neck work.
15. One-arm pulley cable rowing.
16. One-arm bent over dumbbell rowing.
17. Close grip bench press with E-Z curl bar.
18. 45º Preacher barbell curls.
19. Lying Barbell French press.
20. 30º Dumbbell incline curls.
21. One-arm dumbbell triceps extensions.
22. Two hands barbell curl.
23. Reverse barbell curl, and finally,
24. Dumbbell concentration curl.
You can walk through the entire 24 exercises in about 27-30 minutes,
but only if all the training equipment is arranged and ready to
This workout conditions muscle "tonus" improves
heart and lung efficiency, and builds enduring strength. Use
one-third of your bodyweight on a barbell and begin the exercises,
moving from one exercise to the next with absolutely no rest pauses.
The only break you will get at all will be when you reach exercises
9 and 10 (where a switch of hand orientation is necessary). Perform
each exercise for 15 continuous repetitions each.
(1) Parallel barbell back squats-warm up.
(2) Bent Arm supine barbell pullover (lying supine on an exercise
(3) Barbell upright rowing.
(4) Standing barbell press behind neck.
(5) Barbell standing heel raises.
(6) Barbell (positioned on back) side bends.
(7) Barbell front lunges.
(8) Barbell stiff-legged deadlift.
(9) Two-hand barbell curl, and finally,
(10) Barbell back squats (below parallel).
The seven Slam-Training 20+ minute "brief and brutal" workouts
will definitely maintain the raw, unadulterated strength and muscular
bulk you earned on previously expanded total-body workouts. Give
one of these seven workouts a try. I think you’ll be pleasantly
surprised at the excellent results. Stay flexed!!!