This routine is a simple high intensity workout that will build lean muscle tissue while producing a cardio effect and can be performed with conventional equipment. First, take your resting pulse rate and record before and your elevated pulse rate after your workout.
All you need is a squat rack (or leg press machine); a chinning bar; and parallel dip bar:
Exercise #1
Positive/Negative Chin ups using a supinated grip (palms facing you). If you cannot perform regular strict chins, then perform “negative chins” with a spotter and added weight. Work up to 8 to 12 strict reps in good form before adding more resistance on your next workout.
Rest: None-go immediately to next exercise.
Exercise #2
Positive/Negative Dips using a parallel dip station. Do as many strict reps as you can. If you cannot perform regular dips, then perform “negative dips” with a spotter and added weight. Work up to 8 to 12 strict reps in good form before adding more resistance on your next high intensity workout session.
Rest: None-go immediately to the next exercise
Exercise #3
Squats using a squat rack or leg press machine. Choose a weight that will allow you to perform 20 strict reps. When you can complete 20 strict reps, then add resistance for your next high intensity workout session.
Record your pulse rate!
If you have performed the three exercises properly you should notice:
a high (but safe) pulse rate
Heavy breathing like a panther
Sweat dripping off your body like a faucet
As you progress and get in better condition work up to three full cycles of exercises and you will be amazed at your results. I have used this 10-minute lean muscle building high intensity training routine for over thirty years with my trainees producing phenomenal results in muscle building, strength, and endurance. In some trainees we have also recorded overall body fat reduction as well as lowering resting pulse rates. Always keep accurate records of your pulse rates, resistance levels, number of reps, and body weight for all your high intensity workout sessions.
Leave A Reply (3 comments So Far)
Karthik
683 days ago
Dear Mr. Flanagan,
Thank you for providing us with such an awesome site. I am starting my training after a layoff and am planning to emulate the above workout albeit substituting the squats with trap bar dead lifts. I feel twice a week on this workout schedule should provide some great results. Your thoughts on this frequency would be of great help. Thank you.
Karthik
admin
681 days ago
Karthik,
twice a week should be fine. Keep us posted on results.
Big Jim
Karthik
681 days ago
Thankyou Mr. Flanagan. Good place to start as I am starting to train after a layoff. Hurt myself badly in a motorcycle accident and was bed ridden for almost 2 months. Initially I used to train 1 set to failure, but this is going to be the first time in several years that I am going to employ a multi set HIT style to failure. Initially I considered doing 1 cycle to failure, but after reading your article, I decided to give this a try. Your views on doing the same set of exercises 1 set to failure would be of great value.
Thanks & Regards
Karthik