Instant training improvement tips: USPlabs Power Cardio Workout 5

February 03, 2014

 

Despite the result of the Super Bowl didn’t ‘come down to the wire’ as most envisioned, the weekend festivities and endless parties wrecked havoc upon many a diet. The days following the Super Bowl are traditionally one of the most challenging in the exercise sector as the true cost of a poor diet is paid.

 

940x300_ModernPROTEIN_BANNER1

 

No exercise plan can overcome a poor diet. [Tweet this NOW!]

 

Success does not come without sacrifice.[Tweet this NOW!]

 

That is of-course all after the fact as today many will deal with a forty-eight hour binge of processed foods, almost unilaterally carbohydrates, and over consumption of alcohol. There is no way around this fact but those excesses will need to be worked off.

 

With that said the next in the USPlabs ‘Power Cardio’ training sessions will right ‘the ship’ with a total body workout routine.

 

General points of exercises to consider with a Training Complex

 

• 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
• Never compromise technical quality for a greater amount of weight
• Never allow posture to be less than optimal

 

USPlabs Power Cardio
• Squat (classic ‘bodybuilding’ stance) x 20 rep
Cossack Squats x 60 seconds
Deadlift (snatch grip) x 6
Cossack Squats x 60 seconds
Bent-Over-Rows (barbell, reverse grip) x 6
Chin-Ups x 10
Barbell Bicep Curl x 16 (peak contraction for ‘two count’, slow eccentric)
Cossack Squats x 60 seconds

 

Rest 60 seconds and repeat 5 sets

 

Sarah Conners

 

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.

 

Disclaimer
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.





Also in Training

Top 5 Mind Barriers
Top 5 Mind Barriers

January 07, 2019

We all start powerful but only the strong will endure. You may have the perfect diet and training plan, but the mind will limit us every time. Why is it you can’t stick to a diet? Or why has your bench max been the same for the last several years. Renegade Training Founder John […]

Continue Reading

The Bulk | Mass Factors
The Bulk | Mass Factors

January 04, 2019

The holidays seemed like the perfect kick start to a bulking diet. A half ton of calories in the form of pumpkin pie and glazed ham is enough fuel to fill out that XL Barbell Club Tee.  This may have been your plan, but shoveling more poundage than a nor’easter isn’t going to do […]

Continue Reading

Chest and Back Workout | Push/Pull Protocol
Chest and Back Workout | Push/Pull Protocol

January 01, 2019

Have you ever tried a push/pull workout routine for your chest and back? Training chest and back together on the same day can provide some unique benefits in comparison to a traditional bodybuilding split where chest and back are trained individually on separate days, such as:     Provides Advantage of Longer Rest Periods Between […]

Continue Reading