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Archive for March, 2010

4 Signs It’s Time to Change Your Workout Routine

Guest blog by Jen Mueller.

What to Do When Your Workout Isn’t Working for You

— By Jen Mueller, Certified Personal Trainer

When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn’t the most exciting activity you had experienced, you began feeling better and seeing results from your hard work. You managed to get yourself out of bed early, to squeeze in a little gym time each day, and stick to your plan without much effort.

But then slowly, the novelty began to wear off. You started finding reasons to sleep in and found “better” things to do with your time. Then before you realized it, you had missed a whole week and your drive to continue was missing in action. Is this common scenario just another motivation issue? Probably not. Could something else be getting in the way of the excitement and effectiveness of your previously-rewarding workouts? The answer is yes! Luckily, you can learn to identify the signs that it’s time to shake-up your workout routine so you can remain consistent and enthusiastic about exercise. Here are four of the most common signs and what you can do to get back on track:

Top 4 Signs Your Workout Isn’t Working

1. Your workout bores you.

You used to like walking on the treadmill, so why do you dread your workout each day? It’s easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. For example, try taking your workout outside, adding speed intervals, putting new music on your iPod or bringing a friend along. If all of that isn’t enough, then maybe it’s time to try a new activity. Perhaps you’ve always wanted to try biking or are interested in a new class at your local gym. Change can help keep your workouts fun and interesting, giving you something to look forward to. And that is exactly what will keep you coming back for more.

2. Your workout isn’t giving you results anymore.

Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don’t offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau. “Variety” means either changing something about your current routine (adding speed, distance, hills, resistance, etc.) or trying a totally different activity. If you like some consistency and don’t want to change your workout each time you hit the gym, change your routine at least every 4-8 weeks (this includes incorporating changes to both your cardio and strength training exercises). This will keep your muscles challenged, your body guessing, and the results coming!

3. Your workout leaves you more tired and sore than before.

Exercise should give you more energy, not leave you feeling rundown. If you’re feeling overly tired or perpetually sore, you could be overtraining. Your body needs time for rest and recovery. It is during this down time that you build strength and endurance by allowing your muscles to rebuild and repair. If you don’t give your body ample recovery time, you’ll become weaker instead of stronger. If you have been overtraining, your first priority should be rest. You might need up to a week off to recharge mentally and physically. Once you are feeling better, start back slowly. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.

4. Your workout is no longer challenging.

Running a 10-minute mile, for example, becomes easier as time goes on. If your workouts aren’t challenging you anymore, it can be helpful to wear a heart rate monitor. Your heart rate will change over time as you become more fit. By using a heart rate monitor, you’ll know to change up or intensify your routine, and ensure that you’re working in your target heart rate zone. Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals.

Changing your workout routine whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you’re feeling both physically and mentally. Exercise shouldn’t be a chore that you dread, but something that makes you feel good about yourself!

Roger Ernst II, CSCS

PS – To read the full article click here.

Clock in and do work…

Guest blog by Alwyn Cosgrove.

There are days when you train like a grizzly bear – the weight feels light, you move the bar or dumbbells fast, and you have cardio that could go for hours.

And there are days when you train more like a teddy bear! You keep checking the weights because there is no way that it should feel as heavy as it is.

But it might just be those sessions that are the difference makers in the long term.

Anyone can train hard when they feel like it. But the difference in results comes with the less-than-spectacular workouts – the “punch the clock” workouts.

” Not all workouts have to look like a scene from “Pumping Iron.” In fact, I often argue that these moderate workouts…the punch the clock workouts…are the ones that make champions. Hell, everyone is willing to work hard the week of the State Championship: I think what separates champions is the willingness to just get “them”…the workouts…in.”
-Dan John

Sometimes you just have to “clock in and do work” as Robert Dos Remedios says.

Consistency is a major key to success in any area. Sometimes it’s just getting another session done…

I always suggest to clients that they set a goal of X workouts in Y number of days/weeks. Of course we want to set records, and have great workouts – but there is a need for just being consistent with the training sessions and just checking them off.


AC

Just like your workouts, some days you wakeboard better than you do on other days.  The most important thing to do is go out, have fun, and try to get better every time that you ride.

It is the days that you aren’t riding well that determine how much you improve and “it might just be those sessions that are the difference makers in the long term.”

Roger Ernst II, CSCS

P.S. – For more info and articles from Alwyn Cosgrove – Check out alwyncosgrove.com

Short Term High-Intensity Interval Training (HIT) As Effective As Moderate Long Term Endurance Exercise, Study

Here is yet another article/study about the many benefits of interval training.

Click HERE to read the article.

Be sure to let me know what you think about the article and the study in the comments section.

Roger Ernst II, CSCS

Wakeboarding General Training Principles – Overload

This is the second installment in a 3 part series.  This series will cover the 3 general training principles that apply to any type of training program – specificity, overload, progression

Overload – assigning a workout or training regime of greater intensity that the athlete is accustomed to.

Without the overload principle, even a well designed program will greatly limit an athlete’s ability to make improvements.

One obvious application of the overload principle, in a resistance training program, involves an increasing the load (weight) lifted during an exercise.  Other changes that can be made to “overload” include: increasing the number of sessions per week (or per day in some instances), adding exercises or sets, emphasize complex over simple exercises, decrease length of rest period between sets and exercises, or any combination of these or other changes.

As long as the body is stressed at higher level than it is used to, an overload will occur.

When the body is properly overloaded, overtraining is avoided and the desired training adaptation will occur.

Be sure to make sure you “overload” in order to take your wakeboarding to the next level.

Roger Ernst II, CSCS

Wakeboarding General Training Principles – Specificity

This is the first installment in a 3 part series.  This series will cover the 3 general training principles that apply to any type of training program – specificity, overload, progression.

Specificity – method of training an athlete in a specific manner to produce a specific adaptation or training outcome. 

An example of this would be, if you would like to strengthen your chest muscles, you would need to perform exercises that target the pectoralis major (push-ups, bench press, DB bench press, etc.)

Another term that can be used interchangeably with specificity is SAID, Specific Adaptations to Imposed Demands.  In other words, they type of stress and demand that you place on your body will determine the type of adaptation that will occur.

For example, a baseball pitcher would need to perform movements that place an emphasis on power in high-speed movements.  This will help to activate and recruit the same motor units that are needed in order to perform their sport at the highest level.  By performing strength training exercises that mimic the movement patterns of an athlete’s sport, this will increase the likelihood that these muscles will be recruited.

Specificity also relates to an athlete’s sport season.  As you go through pre-season, in-season, and postseason every form of training should progress in an organized manner from general to sport specific.  While participation in a sport itself is the optimal way to improve performance, the proper application of a well designed strength training program will also positively contribute to performance.

In order to have a wakeboard specific strength training program you should include exercises that involve: squatting, pulling, rotating, and jumping (plyometrics) just to name a few.  The exercises in your strength training program should also be multi-joint, compound movements (squats, rows, lunges, pull-ups, chin-ups, etc.)

Think about it for a minute, wakeboarding is a FULL body activity all of the time, even if you are just standing on the board.  Therefore, I’m sorry I have to break this to you, exercises that target specific muscles aren’t going to do you much good.  This means bicep curls, tricep extensions, calf raises, etc. aren’t going to help you improve your on the water performance as much as full body, multi-joint, compound movements.

Stick to the chin-ups instead of the DB curls and you will see your wakeboarding improve that much more.  (Plus your biceps will probably get better “results” than if you stick with doing curls.)

Roger Ernst II, CSCS

PS – Be sure to post any comments and questions that you might have.

Building Work Capacity…

Guest blog by Robert Dos Remedios.

Building Work Capacity….

I’m often asked about my goals in my conditioning programming and my answer always seems to come back to one thing, WORK CAPACITY. If we can continue to turn the knob up and get more and more out of our athletes we will build their ability to keep pushing, to improve their all-important strength and power endurance. In essence we are assuring that over time, we will also be able to train harder and harder for longer periods of time with greater intensity. Perhaps most importantly, work capacity building sessions helps to forge amazing confidence…this is often the psychological variable that can be the difference between victory and defeat.

We push that envelope early and often with our football athletes, here is an example of a post-lifting fieldwork session….typical to what we have been doing since the beginning of February.

If you can increase your work capacity off of the water, it will only help you to improve your wakeboarding.

Roger Ernst II, CSCS

PS – For more information on Coach Dos checkout his website coachdos.com and his blog coachdos.blogspot.com.

7 Reasons Why You Can’t Lose Weight

This post is from my latest newsletter that was sent out to my personal training and bootcamp clients today. Although it is related to weight loss, you can still use many of the ideas to help imrove your wakeboarding.

 

7 Reasons Why You Can’t Lose Weight

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

  • Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
  • Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
  • You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
  • Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

  • Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
  • Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
  • Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

  • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
  • Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
  • Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

  • The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
  • Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
  • If you don’t give up, then you’ll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

  • Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
  • Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
  • Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

  • Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
  • Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
  • Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

  • Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
  • I am passionate about seeing you achieve results – don’t waste your time, energy and effort on mistakes.
  • When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you’ll ever do.

Roger Ernst II, CSCS

Interval Training

If you aren’t doing interval training, you should be.

Interval training is great not only for fat loss and cutting down your workout time, but also for improving your wakeboarding.

Check out this article if you are still doing long slow cardio workouts.

Roger Ernst II, CSCS

Hacking

Guest blog by Alwyn Cosgrove

 

Hacking Your Strength Training
Alwyn Cosgrove

When I started out in the fitness-training field, the average client tended to be an active person who used gym exercise to augment the other types of activity he got outside the gym. Few of us specialized in fat-loss training, simply because it wasn’t the primary goal of the majority of our clients. It was a nice side-effect of solid workouts and a good diet, but it wasn’t the main reason our clients came to work with us.

Today, it’s the opposite. What we do with our clients in the gym may be the only exercise they get in a typical week. We regularly see clients who work 50 hours a week, not counting the two hours a day they spend commuting. Many of them can’t train on weekends because of work-related travel, or because it’s the only chance they get to spent time with their spouses and kids.

Since opening our facility in 2000, we’ve measured the body-fat percentages, abilities, range of motion, and posture of all our beginning members. I can say this unequivocally: The average beginner today arrives fatter and in worse shape than the average beginner just nine years ago.

That presents a huge problem for us. We have to address posture, strength, mobility, flexibility, elasticity, and cardio-respiratory endurance simultaneously. And we’re lucky if we get three hours a week to do it.

A traditional program won’t work for this population.

Now, before anyone counters with “dedicated people make time,” let me assure you that I’m talking about people who are dedicated. Let me describe two of my former clients:

Client #1: a professional motocross rider

• Races 45 weekends a year

• Flies out to the race site on Friday, competes Saturday and Sunday, and flies home on Monday

• Practices Tuesday, Wednesday, and Thursday

• Trains with me Tuesday and Thursday

• Starts all over again on Friday

This is a guy who’s married, with two young sons. Is he not dedicated? Do you see any additional room in his schedule that would allow him to train more than he does?

Client #2: a doctor

• Works 60 to 70 hours a week, and is often on call longer than that

• Commutes an hour to work each way

• Married with three kids

• Attends his kids’ soccer games, and tries to spend to spend as much time as possible with his family

• Trains with me three times a week

Is he not a dedicated person? Should he devote more hours to the gym, at the expense of saving lives or spending time with his family?

The solution: To give these dedicated but time-challenged clients the best possible results, we need to hack traditional training down to its most basic and fundamental elements.
Hacking 101

You may be familiar with the term “life hack.” Basically, it’s a time-management system in which you hack away the unessential stuff in your life to increase productivity.

If we define productivity as “maximizing results per unit of time invested,” we can see the benefits of it. The goal is to spend less time doing things that bring us little if any benefit, and more time doing the things that improve our income, prospects, pleasure, and quality of life.

Another way to look at it: maximize productivity by minimizing redundancy.

As a fitness professional and owner of a training facility, I realized I had to hack our training programs if I had any hope of keeping pace with the rapidly changing needs of our clients.

For example, it’s not uncommon to see programs that include three exercises or more for each body part. So for biceps, you might see the barbell curl, EZ-bar curl, and seated dumbbell curl — three exercises that are more similar than different.

Hacking Your Strength Training

Barbell curls, EZ-bar curls, and seated dumbbell curls are essentially the same exercise.

Our first hack would be to switch to barbell curls and incline dumbbell curls. Now we’ve reduced the total number of exercises by a third, and we’ve also chosen a non-redundant exercise — the incline curl — to give us a different angle of pull and allow us to hit more muscle fibers.

A second hack would choose one of those exercises as our sole focus.

A third and final hack — the “max hack” — would eliminate the isolation work completely. Instead, we’d do close-grip chins, which would target the biceps effectively enough while also recruiting lots more muscle and building total-body strength.
Body by Pareto

The Pareto principle, also known as the 80-20 rule, is an important key to successful hacking of any type — whether we’re talking about training, running a business, or the overall management of our lives.

It’s named for Vilfredo Pareto, an Italian economist who in 1906 observed that 80 percent of the wealth in Italy (and every country he subsequently studied) was owned by 20 percent of the population. After Pareto published his findings, many others observed similar ratios in their own areas of expertise. In the early 1940s, an industrial-efficiency expert named Joseph Juran applied Pareto’s ideas to project management, describing the principle of “the vital few and trivial many.”

Tim Ferriss, author of The 4-Hour Workweek, popularized the idea for my generation of entrepreneurs when he observed that 80 percent of his income came from 20 percent of his clients. So he hacked off 80 percent of his clients, effectively reducing his workload by 80 percent, and focused on the clients who accounted for 80 percent of his income. Yes, at first he took a 20 percent pay cut, but his productivity and income soared on a per-hour basis.

You can apply the Pareto principle to workout hacking with the assumption that 80 percent of the consequences come from 20 percent of the causes. Or, put another way, 20 percent of the exercises you do produce 80 percent of your results.

Let’s say you have a total-body workout with 10 exercises. If we hacked out eight of the 10 exercises, and just kept squats and chin-ups, would you expect to get just 20 percent of the results? Chances are it would be the opposite — you might get 80 percent of the results by focusing on just 20 percent of the exercises. So most of your results come from just two exercises, and relatively few results come from the other eight.

It’s easy to see why. Compound exercises recruit more muscle, allow you to use bigger loads, and burn more calories than isolation exercises. That’s why you want to build your program around them, and why your workouts should start with exercises like deadlifts or squats, the ones that produce the best results on a rep-by-rep basis.

Now, I’m not suggesting that you’ll get 100 percent of the results you want with a hacked program. The goal of hacking out what’s unessential from your training program is to free up more of your time without significantly diminishing your results. Don’t hack for the sake of hacking; you want to eliminate redundant or trivially beneficial exercises so you can accomplish other goals, in or out of the gym.

In the next few sections I’ll show you examples we’ve used successfully with clients in our facility. As you’ll see, there’s a sound basis in science for most of these hacks.

The Frequency and Volume Hack

Back in 2000, a study published in the Journal of Strength and Conditioning Research compared equal-volume resistance training over one day or three days per week. [1] The participants in the study were experienced lifters. Group one performed the entire workout — three sets of each exercise — on one day. Group two performed the same volume of work, but spread it out over three days. So they did one set of each exercise in each workout.

The researchers found that the once-per-week group achieved just 62 percent of the strength improvements of the three-times-per-week group, and also gained less muscle. The men in the second group put on nine pounds of muscle, vs. four pounds for those in the first group.

This gives us an idea of how to start our training hack: It’s better to reduce volume per workout than it is to reduce frequency. So if you work out three times a week, it’s better to make those workouts shorter than to do longer workouts less often.

A review published in Sports Medicine in 2007 looked at several studies on strength training and hypertrophy across different populations.[2] It concluded that, for hypertrophy, it’s better to train each muscle group three times a week.

Anecdotally, we know that a lot of bodybuilders use an increased frequency to bring up a lagging body part. If the problem is that every body part needs to be brought up, then three total-body workouts should work better than a series of split routines in which body parts are hit just once or twice per week.
The Sets and Reps Hack

Now that we’ve settled on three total-body workouts a week, we have to figure out how to hack unessential elements of those workouts to keep them at a reasonable length. But we still want results, so we have to figure out how best to employ sets and reps to increase size and strength.

A study published in JSCR in 2002 compared two different types of periodization.[3]

Traditional linear periodization works something like this: In weeks one to four, you’d do eight reps per set of all your exercises. In weeks five to eight, you’d do six reps, and in weeks nine to 12 you’d do four reps. So you’d progress from a hypertrophy protocol to one that emphasizes pure strength.

Undulating periodization aims to achieve those goals simultaneously, so on Monday you’d do four reps per set, on Wednesday you’d do six reps, and on Friday you’d do eight reps.

The researchers found that undulating periodization was better than linear periodization for strength gains.

Thus, we’ll use three distinct ranges of sets and reps in our three total-body workouts each week. That brings us to the next big question: Which exercises should we use?
Exercise Hack

At the 2000 annual conference of the National Strength and Conditioning Association, researchers at Ball State presented a study that compared the effects of two different workouts on upper-arm circumference.[4]

One group did four compound upper-body exercises in each workout, while the other did those four exercises plus biceps curls and triceps extensions.

Both groups increased their strength and arm size. But in 10 weeks of training, the additional arm exercises provided no additional benefit.

So if you’re going to hack your training program to make it as efficient as possible without sacrificing benefits, you can eliminate direct arm training with isolation exercises.

Hacking Your Strength Training

Big arms, no curls.
Workout Duration Hack

Sir Charles Scott Sherrington won the Nobel Prize in 1932 for his contributions in physiology and neuroscience. Sherrington’s law of reciprocal innervation states that “for every neural activation of a muscle, there is a corresponding inhibition of the opposing muscle.” This means that when you work your chest muscles, the opposite back muscles are forced to relax, thereby resting.

It’s easy to apply this one: Instead of waiting two minutes between sets of bench presses, for example, you can perform one set of the bench press, rest for one minute, and then do a bent-over row. After you finish, you’ll rest for one minute, then repeat the sequence until you complete all sets of both exercises. In an average workout, this technique saves at least eight to 10 minutes without sacrificing performance.

“If you could only do one exercise … “

I hate questions like this. But I do have an answer: The snatch-grip deadlift probably works more muscle through a bigger range of motion than any other single exercise. (In other words, I’m not comparing the snatch-grip deadlift to a combination exercise like the clean and press.) So we’ll start with that as our primary exercise. Our secondary exercise will be the front squat.

I also like to do single-leg exercises, so we’ll create a second total-body workout in which we use dumbbell Bulgarian split squats to target our quads, with step-ups as a hip-dominant counterpart.

For upper-body exercises, we’ll stick to the ones that use the most muscle and avoid single-joint exercises. The big four here will be chin-ups, dips (or dumbbell bench presses), dumbbell rows, and barbell push presses. We’ll do two of them in each of our total-body workouts.

Program A

1) Snatch-grip deadlift
2) Dumbbell Bulgarian split squat
3a) Dip
3b) Dumbbell row

Program B

1) Front squat
2) Step-up
3a) Barbell push press
3b) Close-grip chin-up

Here’s how we’ll alternate programs A and B:

Week one:

Mon: Program A
Wed: Program B
Fri: Program A

Week two:

Mon: Program B
Wed: Program A
Fri: Program B

Sets and reps for A and B work like this:

Mon: 4 sets of 4 reps of each exercise. Rest 90 to 120 seconds between sets.
Wed: 3 sets of 8 reps of each exercise. Rest 75 to 90 seconds between sets.
Fri: 2 to 3 sets of 12 reps of each exercise. Rest 60 to 75 seconds between sets.

Select a load that’s appropriate for each exercise, given the rep range. You want to stop one or two reps short of failure on each set. Try this system as written for up to six weeks. You’ll do each program nine times, but only three times at each rep range.
Final Thoughts

Is this the perfect program? Absolutely not — the perfect program doesn’t exist. It’s just one way to hack out the unessential, trivial, and redundant exercises from your program, replacing them with the most effective exercises, and employing them in the most time-efficient way I know.

Does it work? Let me put it this way: I wouldn’t still be in business if it didn’t.

Be sure to leave a comment and let me know what you are going to be “hacking.”

Roger Ernst II, CSCS

P.S. – For more info and articles from Alwyn Cosgrove – Check out alwyncosgrove.com