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

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

Subscribe

Welcome to The Ultimate Workout Routines Vault!

Get instant access to an all-in-one resource for motivated weight trainers!  Includes cutting edge information on how to get bigger muscles faster, put your muscle building on auto-pilot, develop an unstoppable mindset, and create the body you want in minimum time!

This web site contains  strategies and workouts you can immediately implement in your muscle building efforts. Use them! I have seen them work for others in my own personal training business, and in many of my successful colleagues, partners and associates…time and time again.

Join us today and access the best “workout routines repository” on the Web!

Become a member now for your all access pass.

Get the Ultimate Old-School Workout Series
Don't miss out on this six-part series on classic, old-school training routines.
Name:
Email:
Powered by Optin Form Adder

Attack of the Bodyweight Intervals

Haven’t posted much lately on bodyweight workouts, so I decided to give you one that will make your knees quiver when you first do it.

The workout combines bodyweight exercises with interval training. Yes it’s difficult. Yes it hurts. Please, only do this if you’re in halfway decent shape.

Ok let’s get to it.

If you’re looking to blast away some body fat then this program is right up your alley.

First, you’ll do 20 minutes of cardio mixed with intervals. Pick whatever machine you like, I prefer a good old stationary bike, and get to work.

Start out with a 5-10 minute warm-up, followed by 10 intervals where you’ll go 30 seconds all-out and 30 seconds at a steady pace, and then off the bike and into the bodyweight training.

Launch into Hindu Squats. Do as many as you can in 30 seconds, followed by 30 seconds of intense push-ups, followed by 30 seconds of chins, and 30 seconds of dips. All done with minimal rest.

After you finish, rest a minute and do another set of squats, push-ups, chins, and dips with 30 seconds intervals.

Go at a fast pace with minimal rest. When done, fall to the floor and lay in a puddle of your own sweat, thanking God you’re done.

Keep pushing yourself to better your reps or add another circuit and watch the fat melt off your body.

Here’s a rundown of the routine:

Attack of the Bodyweight Intervals

Interval Cardio: 15-20 minutes
Warm-up (5-10 minutes)
10 Intervals (30 seconds all-out, 30 seconds steady pace)

Bodyweight Intervals (2 circuits)
Hindu Squats 30 seconds all-out
Push-ups 30 seconds all-out
Chins 30 seconds all-out
Dips 30 seconds all-out

Notes: Only rest a minute between circuits. This will melt the fat off your body and get you in the best shape of your life. Mix this in once or twice a week with a weight training program and the results will astound you. Don’t forget to add a circuit or better reps. The name of the game is progression.

Understand that to be successful in any 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.

A Paul Anderson Type Routine For Beginners

For those of you who don’t know Paul Anderson, here’s a little background information courtesy of Wikipedia.

Paul Edward Anderson (October 17, 1932 – August 15, 1994) was a weightlifter, strongman, and professional powerlifter.

In 1955, at the height of the Cold War, Anderson, as winner of the USA National Amateur Athletic Union Weightlifting Championship, traveled to the Soviet Union, where weightlifting was a popular sport, for an international weightlifting competition.

Prior to Anderson’s lift, the Russian champion, Medvedev, had matched the Olympic record of the time with a 330.5 pound press. Anderson then did a 402.5 pound press. During the 1955 World Championships in Munich, Germany that October, Anderson also broke two other world records (for the press – 407.7 pounds – and total weight cleared – 1129.5 pounds) as he easily won the competition in his weight class to become world champion. Upon his return to the USA, he was received by then vice-president Richard Nixon, who thanked him for being such a wonderful goodwill ambassador.

In 1956, he won a gold medal in a long, tough duel in the Melbourne, Australia Olympic Games as a weightlifter in the super-heavyweight class (while suffering from a 104 degree fever). Paul was tied with Argentine Humberto Selvetti in the amount of weight lifted, but because Anderson weighing 137.9 kilograms, was lighter than Selvetti, who weighed 143.5 kilograms, Anderson was awarded the medal.

Anderson turned professional after the 1956 Summer Olympics at a fairly early age and many of his feats of strength, while generally credible, were not done under rigorous enough conditions to be ‘official’. Nevertheless, he was at one time listed in the Guinness Book of World Records for a backlift of 6270 pounds.

Anderson was the strongest of the strong. A true legend iHere is a Paul Anderson type training regimen for beginners.

Paul Anderson Routine For Beginners

Overhead Press 2 x 8
Bench Press 5 x 5
Power Cleans 2 x 8
Deadlifts 1 x 8
Romanian Deadlifts 1 x 8
Squats 3 x 10

Notes: Anderson relied on heavy weights with low reps. He was doing a total body routine in the beginning before branching out to multiple training styles and methods. Even beginners should do the same. Keep the reps low and perform with as heavy a weight you can handle. When you reach your rep goals, add weight to the bar. Don’t forget to warm up properly, eat right, and get plenty of sleep.

High Rep Bulking Routine

Far too many are under the impression that in order to gain bulk you must eat a ton of food and go for low reps.

That is not always the case. Some individuals, and you may be one of them, can and have gained bulk on a high rep regimen.

I’ve seen, and personally know, people who’ve put on decent size with 12-15 reps on each exercise instead of the traditional 5 x 5 we’ve all come to know and love.

Whether some of them were juicing or not, I don’t know. What I’m certain of is you can get bulky on a high set protocol, eating just 3-4 meals a day. The one thing common to all bulking programs – you must lift heavy weights and progressively add more as you advance.

The diet you choose is up to you. The routine to follow is below.

High Rep Bulking Routine

Bench Press 3 x 12-15
Barbell Curls 3 x 12-15
Bent Over Rows 3 x 12-15
Overhead Press 3 x 12-15
Squats 3 x 12-15

Notes: Training three times a week should be sufficient. Get enough sleep, drink plenty of water and milk, and by including a variety of food in your diet, you should experience an increase in bodyweight. Don’t forget to add weight to the bar whenever possible.

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.

Chest and Leg Bulking Routine

If you’re looking to get some bulk, and we all are, this bulking routine is for you.

The routine focuses on the chest and legs, but the program incorporates all the major compound muscular structures, like the back and shoulders.

The gist of the routine is this: Do about 3 sets per exercise for the upper body, about 8 to 10 reps to a set. For the lower body, you should work as high as 15 reps, 20 if you decide to do breathing squats, in each set.

Here’s a look at the routine below:

Overhead Press 3 x 8-10
Squats 3 x 15-20
Bench Press 3 x 8-10
Squats 3 x 15-20
Bent Over Rows or Pulldowns 3 x 8-10

Notes: Training three times a week should be sufficient. Get enough sleep, drink plenty of water and milk, and by including a variety of food in your diet, you should experience an increase in bodyweight.