The example used is the following. Say it is bench day. Next time you enter the gym try this. Do your pyramiding of weights up from a warm up set or two to where you complete say 5 sets of 5 and then finish with a couple of sets of 1RM's and then finish with some partials or bands or the like. By then you will be smashed. Then take a moderate weight, say 60kg in the powerclean and do the following. 10 sets of powercleans supesetted with 3-5 chins and 3-5 dips. so it would look like this 10 powercleans, 4 chins, 4 dips, straight back to 9 powercleans, 4 chins, 4 dips, straight back to 8 powercleans, 4 chins, 4 dips etc and so on until you work down to just 1 powerclean but the 3-5 chins and dips. This will take you between 8 to 15 minutes depending on how fit and strong you are. If you push hard enough in just say 10 minutes you will be so fatigued and your heart rate so high you will be exhausted. You will however had created a massive rush of growth factor in the body as well as provided some supplementary work for your chins, dips and bench. Give it a try and let me know how you got on!
How many of you continue to just do strength training where you choose say 2-3 exercises for the prescribed 5 x 5 or something of that nature time after time? Whilst there is absolutely no argument that this will doo wonders for your strength levels provided you continue to add weight to the bar, there are other ways to build strength as well as throw in some conditioning work that will also release more testosterone as well as build size and strength.
The example used is the following. Say it is bench day. Next time you enter the gym try this. Do your pyramiding of weights up from a warm up set or two to where you complete say 5 sets of 5 and then finish with a couple of sets of 1RM's and then finish with some partials or bands or the like. By then you will be smashed. Then take a moderate weight, say 60kg in the powerclean and do the following. 10 sets of powercleans supesetted with 3-5 chins and 3-5 dips. so it would look like this 10 powercleans, 4 chins, 4 dips, straight back to 9 powercleans, 4 chins, 4 dips, straight back to 8 powercleans, 4 chins, 4 dips etc and so on until you work down to just 1 powerclean but the 3-5 chins and dips. This will take you between 8 to 15 minutes depending on how fit and strong you are. If you push hard enough in just say 10 minutes you will be so fatigued and your heart rate so high you will be exhausted. You will however had created a massive rush of growth factor in the body as well as provided some supplementary work for your chins, dips and bench. Give it a try and let me know how you got on!
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Into all things Strength and Conditioning. A bachelors degree in Leisure Studies and an M.B.A. Certified Elite Trainer with the ISSA - PT, Specialist in Strength and Conditioning & Sports Nutrition. Published author on Powerlifter Today and The Iron Exec. I compete in IPF sanctioned powerlifting competitions and am a former professional Rugby player. Archives
February 2023
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