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Try HST with compund movements only. You can do your whole workout in 15-20mins 3x a week and still grow like crazy.
Whats your Briefest Workout for a Body Part Ideas
- Thread starter OMEGA
- Start date
i think this would work good:
reverse pyramiding for exercises
*superset* standing barbell curls 4 X 6, 8, 10, 12
skull crushers 4 X 6, 8, 10, 12
*superset* seated alternating db curls 4 X 6-12
cable pressdown 4 X 6-12
i saw this on another routine posted by a use named bigkev over at anabolic review
reverse pyramiding for exercises
*superset* standing barbell curls 4 X 6, 8, 10, 12
skull crushers 4 X 6, 8, 10, 12
*superset* seated alternating db curls 4 X 6-12
cable pressdown 4 X 6-12
i saw this on another routine posted by a use named bigkev over at anabolic review
Whole body:
Sumo DL, 1 set of 20 reps. Sweat blood here.
Dips/BP, 2 sets of 6-10. To absolute failure. Sweet and slow.
Chins/Some sort of row, 2 sets of 6-10 reps. Same here.
Whole body:
3 x 3. Take 3 basic movements (like ones listed above), start with weight that allows you to do 20-30 reps on the DL, go straight to weighted dips, do an all-out set, to chinning station and do the same thing. Then, you go back to DL and do another set of maybe 15 reps. Then to dip station, ditch the weight and do 'em with BW (all you can do after the 1st round, if you did it hard enough), and again straight to chinning, same thing here as with the dips. AGAIN, back to DL. At this point you feel like your dying, and you force out 10-15 reps(in good from of course). In the dip, you can't do normal reps anymore, so go for negatives. 10 seconds each. Same goes with chinning. Use straps, as your forearms prolly are -pretty- f*cked.
Doesn't take too much time. What's most important, it's hard work.
I haven't had the guts to try 3 x 3 system.
Sumo DL, 1 set of 20 reps. Sweat blood here.
Dips/BP, 2 sets of 6-10. To absolute failure. Sweet and slow.
Chins/Some sort of row, 2 sets of 6-10 reps. Same here.
Whole body:
3 x 3. Take 3 basic movements (like ones listed above), start with weight that allows you to do 20-30 reps on the DL, go straight to weighted dips, do an all-out set, to chinning station and do the same thing. Then, you go back to DL and do another set of maybe 15 reps. Then to dip station, ditch the weight and do 'em with BW (all you can do after the 1st round, if you did it hard enough), and again straight to chinning, same thing here as with the dips. AGAIN, back to DL. At this point you feel like your dying, and you force out 10-15 reps(in good from of course). In the dip, you can't do normal reps anymore, so go for negatives. 10 seconds each. Same goes with chinning. Use straps, as your forearms prolly are -pretty- f*cked.
Doesn't take too much time. What's most important, it's hard work.
I haven't had the guts to try 3 x 3 system.
I've done some pretty crazy routines in my day...but two of the craziest have been for legs...
Giant Sets
Squats/Leg Press/Hack Squats/Leg Exts/Leg Curls/Stair Master
5-10 reps on each, moderate/heavy intensity followed directly by 3 minutes of all out balls to the wall stairmaster on the hardest level...full range.
Squats (full as usual)
6 sets of 10 with 60 sec rest
225 x 10 x 6 sets...exactly 60 sec rest between sets. Should only be done as breathing reps on the last 1-2 sets. Increase weight by 10-20lbs each week.
B True
Giant Sets
Squats/Leg Press/Hack Squats/Leg Exts/Leg Curls/Stair Master
5-10 reps on each, moderate/heavy intensity followed directly by 3 minutes of all out balls to the wall stairmaster on the hardest level...full range.
Squats (full as usual)
6 sets of 10 with 60 sec rest
225 x 10 x 6 sets...exactly 60 sec rest between sets. Should only be done as breathing reps on the last 1-2 sets. Increase weight by 10-20lbs each week.
B True
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