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Christmas Workout?

Are you kidding me? There is none.

It’s good to be dedicated, but don’t become fanatical. Train when it’s appropriate. Christmas Eve and Christmas day are for friends, family and loved ones to get together and share this special time of the year.

Workouts can wait until the day after, but you better be ready to work hard and train with max intensity to burn off all the food you ate over the Xmas holiday.

See you Wednesday with a new workout.

Merry Christmas everybody.

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Deck of Cards: Hardcore Style

I haven’t been posting much lately and once again I apologize. I’m putting the finishing touches on the Workout Warrior member site and that has taken up the majority of my time.

There’s been a lot of delays launching the site because I want it to be an awesome site for the true hardcore, serious strength trainer.

Speaking of hardcore, here’s a routine that will beat the tar out of you. This is definitely not for beginners.

Matt Furey, in his book Combat Conditioning, introduced a routine he got from Karl Gotch known as the Deck of Cards. For those who don’t know, you assign exercises to certain cards or suits in the deck and whenever you turn up a card, you perform that exercise. Go through all 52 cards and you have a workout.

Furey did it with bodyweight stuff, we are going to do it hardcore style with free weights.

Deck of Cards: Hardcore Style

Ace = Deadlifts
King = Squats
Queen = Front Squats
Jack = Hindu Squats
9-10 = Overhead Press
7-8 = Pulldowns or Chins
5-6 = Bench Press or Dips
2-3-4 = Rest

Notes: I repeat. This is not for beginners. Perform any rep scheme you want, but make sure you use a lighter weight than normal. Do these non-stop unless you draw a 2, 3 or 4 card, then rest. You’ll need it. Go through all 52 cards and you’re done. This routine is a challenge and not to be done on a regular basis – once or twice a month is good. Get plenty of rest, eat good food and drink lots 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.

For the latest in fitness and strength training books, videos and equipment check out the Workout Warriors Webstore.

To join the early sign-up list for the Workout Warriors member site and receive free gifts just click on the Workout Warriors Club link.

3 + 4 = Huge

Here’s a routine that’s as basic and brutal as basic and brutal can be.

Just three exercises performed with max intensity and focus. Do this and combine the routine with proper nutrition and you’ll grow like wild weeds and develop above average strength.

These three exercises have put more muscle on bodies than any others put together. There is no direct arm work, but don’t let that put you off. Work these three hard and the carryover effect will stimulate growth throughout your entire body.

It’s best to do the press for two sets and the squat and deadlift for one max set each. If you can do more than one hard work set for squats and deadlifts that’s great, but if you work both hard and heavy, you won’t be able to do more than one set.

There you have it. Three exercises for a total of four sets: 3+4=Huge.

The program will work your body hard so limit it to 2 days per week.

3 + 4 = Huge

Overhead Press
Squats
Deadlifts

Notes: Make sure you lift heavy and with max intensity to get the full benefit from your efforts. Get plenty of rest, eat good food and drink lots 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.

For the latest in fitness and strength training books, videos and equipment check out the Workout Warriors Webstore.

The Fab Five Routine

No this isn’t some kind of Beatles flashback, it’s a routine incorporating what I like to refer to as the Fab Five.

The Fab Five exercises hit every part of the body and are the best for building long term power and muscle.

The formula to successful weight training is really quite simple:

Compound exercises + Intensity + Rest + Nutrition = Success.

The Fab Five Routine will help you bring that formula to fruition in your weight training endeavors.

The Fab Five Routine

Overhead Press
Pulldowns or Chins
Bench Press or Dips
Rows
Squats

Notes: Make sure you lift heavy and with max intensity to get the full benefit from your efforts. Get plenty of rest, eat good food and drink lots 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.

For the latest in fitness and strength training books, videos and equipment check out the Workout Warriors Webstore.