Back To Categories

Instant training improvement tips: Lifting big and getting Shredded

Somewhere along the road of the ‘iron-game’ past to present the idea of developing the classic athletic physique moved away from resistance training to a never-ending row of ‘cardio machines’.


The commercial properties of the modern exercise industry twisted the public away from ‘physical culture’ where we all experienced sweat burning in the eyes workout, without the treadmill but the ‘secret’ of never taking your hands off the bar and making use of compound lifts.


No treadmills, not pretty machines that are ‘like’ walking up stairs but ‘cold metal’, a dash of venom and a great deal of training wisdom that has been proven through time.



Step One in training is ‘train’ and don’t make the gym a social club or photo studio. ‘Keep your hands on the bar’ is essentially reinforcing ‘time under tension’, which as we know is the ‘fast-track’ to muscular development. This opens up the ‘iron-game’ athlete to a multitude of options, including ‘giant’ and ‘super-set’ but always amounts to sweat drenched muscle building workouts.


Step Two is make use of compound movements before isolation exercises. Iron-game athletes should place a priority on the Squat, Pull (i.e. Deadlift, a Push and a Press. These movements recruit the greatest amount of muscle and ultimately the best ‘time-sensitive’ training route. Additionally they can be combined with other movements, as in the form of a ‘giant’ or ‘super-set’ and satisfy ‘time under tension’ concerns.


Combining these concerns within Complex Training is a perfect tool in the iron-game athlete’s arsenal. When doing so, pay attention to the following general rules for safe and effective training:


• Place exercises in descending order of motor skill requirement
• Place exercises with greatest amount of muscles recruited first
• The above two points ensure exercises with the greatest amount of weight are first, hence heavy to light.
• Time under tension. Do not take a break during the complex


Dumbbell Split Jerk 4 sets x 6 reps
Burpees (perform 10 immediately at the end of each set)


Hang Pull (Snatch Grip) 4 sets x 6 reps
Burpees (perform 10 immediately at the end of each set)


Squats 4 sets x 6 reps
Russian Split Jumps (perform 10 immediately at the end of each set)


Super Set, 4 sets x 6 reps each
a) Bent-Over-Rows
b) Wide Grip Pull-Ups


Rest 35 seconds between each set


Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in 'Instant Training Improvement Tips', as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.