18 Minute High Intensity Strength Training “Push/Pull – Compound Movements” routine for measureable results! « Big Jim Flanagan's High Intensity Strength Training

Arthur Jones flexes his bicep muscles

We all have busy schedules, however currently, your schedule may be like a lot more hectic than ever before and you are wondering “how am I ever going to balance my schedule between my three buckets of time- family, work, and personal time- and keep healthy and fit?”

If you are like most people, you probably feel that in order to do a good job and keep the paycheck coming, you have to give the extra time to the work bucket, and (2) if you have a family, you definitely can’t (and should not) give up any more time from your family time. This leaves the last bucket, your personal time, which includes; hours for sleeping and resting; hours for personal needs; and hours for your health & recreation. Now, if your personal time seems to be dwindling as you spend more time working, you don’t have to sacrifice your health and fitness and much needed rest. I have the proof that you don’t have to spend hours on end in the gym just to stay fit. What you can do is to make some simple adjustments to both maximize your valuable time exercising while receiving the most benefits from my High Intensity Strength Training routines. And you can be sure I have proof it will work, if you are committed and follow my plan!

While I was working with Arthur Jones at both of his companies (Nautilus and MedX), I had the opportunity to be involved both directly and indirectly with many of Arthur’s High Intensity Strength Training experiments. During some experiments, I was actually one of the subjects and in others, I was an observer. But you can bet that in all of Arthur Jones High Intensity Strength Training experiments (such as his famous Nautilus Colorado Experiment), the research was thorough and factual. Arthur put his research findings to work in his own High Intensity Training routines and you can be assured that he would never spend hours in his gym!

Arthur’s findings have stood the test of time and even today, Arthur’s research on High Intensity Strength Training is the benchmark and final word for thousands of healthcare professionals and researchers plus fitness enthusiasts and professionals. In many of Arthur’s experiments, he would have specific goals such as the most productive way to perform High Intensity Strength Training exercises in a minimum amount of time. We discovered at Nautilus that a proper High Intensity Strength Training protocol produced these 5 benefits:

Increased muscle strength and mass

Increased cardiovascular ability

Increased flexibility

Increased bone mass

Reduced body fat

Now, let me ask you that question again…If you could train on a series of High Intensity Strength Training exercises in one of my “push/pull” High Intensity Training routines knowing that you would be in and out-of-the-gym in less than 18 minutes, would you commit to exercising in a High Intensity Strength Training routine twice a week? To prove that you can accomplish this goal very easily, I have included one of my many basic “push/pull” High Intensity Strength Training routines below that just so happens to be composed of all compound movements.

Remember my Guidelines: When performing this sample High Intensity Strength Training routine, you can use machines; barbells & dumbbells (with a spotter;) or your Body Weight or Buddy Manual Resistance or homemade weights; Rest 60 seconds between exercises only if necessary; Water Up as needed; and finally, do only one set of reps to Momentary Muscular Failure in Strict Form!

“18-Minute” Push/Pull High Intensity Strength Training Routine with Compound Movements

First, Leg Press machine; Barbell or Dumbbell Squat; Body Weight Static Squat

Second, Seated Row machine or Cable Row; Barbell Bent over Row; Body Weight Towel Pull (with buddy assistance)

Third, Chest Press machine; Barbell or Dumbbell Chest Press; Body Weight Manual Resistance Chest Press (with buddy assistance) or wide-hand Push-ups

Fourth, Torso Pull-down machine; Cable Lat Pull-down

Fifth, Shoulder Press machine; Barbell or Dumbbell Bench Press; Body Weight Manual Resistance (with Buddy Assistance) Push-ups

Sixth, Negative Chins on machine or Chin Bar

Seventh, Negative Dips on machine or Dip Bar

To achieve noticeable results, always perform these High Intensity Strength Training exercises in a progressive manner – that is, when you can complete 12 to 15 reps of any one of these High Intensity Strength Training exercises at a specific weight increase your resistance by 5% on your next routine and always keep accurate records of your workouts! If you are committed and follow my guidelines, you will achieve noticeable results in your quest to stay fit even when you don’t have a lot of extra time to High Intensity Strength Train!