• Home
• About
• High Octane Fat Loss System
• Ultimate Workout

• Audio
• News
• Old-School Workouts
• Sports Specific Workouts
• Video
• Workouts

Subscribe

Tuesday Video: Ross Enemait

Here’s a great video from Ross Enemait which proves once and for all you can get a great workout without a lot of money to spend on equipment.

All it takes is desire, hard work and intensity.

Enjoy the video! Remember – there’s no excuses.

Old School Workout

For the rest of the week, we’ll be focusing on some old school workouts from the 50s, 60s and 70s that natural bodybuilders and strength trainers performed to build their bodies to peak levels of physical strength and power.

The old-timers basically combined Olympic lifting with the basic power lifts to create their physiques and their power.

These are intense workouts that should be performed with heavy weight (as close to your max as possible) and tons of intensity. The following routines presented over the remainder of the week are not easy, but the results are first rate.

Lift no more than 3 days per week and if fatigue, irritability and loss of appetite kick in – you’re overtraining. To combat this, drop down to 2 days a week or reduce the number of exercises performed each workout.

Day One:
Deadlifts
Pullups or Chins
Dips
Rows

Day Two:
Squats
Snatches
Power Cleans
Abs

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Hardcore Power Workout

This workout utilizes weights and strongman tactics to build a hardcore body full or power, strength and size.

Strongman or odd-object lifts have been around for centuries and are awesome for building power and stamina.

In this program, you will be using sandbags, but farmer’s walks with weights, barrels, sleds or any heavy object can be used. The exercises are basic, compound mass builders and coupled with sandbag training – will give you an intense, efficient workout.

Go hard and heavy and you’ll be moving up a shirt size in no time.

Bench Press
Rows
Chins or Pulldowns
Squats
Sandbag Carry or Press (alternate)

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Vince Gironda’s 10 x 10 System II

In this second installment of Vince Gironda’s 10 x 10 system, we’ll look at utilizing the routine in a one-lift a day scenario – something that Gironda liked to do to keep things fresh,

Gironda was a very successful bodybuilder in the 50s and 60s who advocated what has become the modern bodybuilding diet and a unique training method known as the 10 sets of 10.

It has gotten popular again under the name of German Volume Training. The theory is, by exposing the muscle fibers to such a high volume of work, they’re forced to grow (or die trying!).

It simply involves doing 10 sets of 10 reps on the same exercise, while resting only about 60 seconds between each set. The weight used is about 50% of your 1RM, which will feel very light for the first few sets. But, as you go on and fatigue sets in, you will have to fight to get you full 10 reps, and wish you started with a lighter weight. Once you can actually complete 10 sets of 10, you increase the weight at your next workout.

In the one lift routine you can work harder and more intense than in a split system. Don’t be afraid to go hard and heavy. This routine will be performed four days per week.

Day One:
Squats

Day Two:
Overhead Press

Day Three:
Dips or Bench Press

Day Four:
Chins or Pulldowns

Note: Train consistently, be consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Vince Gironda’s 10 x 10 System

Vince Gironda was a very successful bodybuilder in the 50s and 60s who advocated what has become the modern bodybuilding diet and a unique training method known as the 10 sets of 10.

It has gotten popular again under the name of German Volume Training. The theory is, by exposing the muscle fibers to such a high volume of work, they’re forced to grow (or die trying!).

It simply involves doing 10 sets of 10 reps on the same exercise, while resting only about 60 seconds between each set. The weight used is about 50% of your 1RM, which will feel very light for the first few sets. But, as you go on and fatigue sets in, you will have to fight to get you full 10 reps, and wish you started with a lighter weight. Once you can actually complete 10 sets of 10, you increase the weight at your next workout.

In the first of a two-part series we will focus on using the 10 x 10 in a split-style routine. Gironda advocated three days per week, but if that’s too much, try two days instead.

Day One:
Squats
Curls
Abs

Day Two:
Dips
Rows
Overhead Press

Notes: Train consistently 2-3 days per week, be consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

« Previous Page — Next Page »