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)
Rest 35 seconds between each set
Prepared by John Davies
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