Use on any Non-Apparatus bodyweight only exercise:
- Chin-ups
- Crunches
- Dips
- Leg raises
- Pushups
- Squats (one-legged) Sissy Squats
Stage 1
Using the 1-legged squat as an example, begin by
performing this exercise for as many ultra-strict
repetitions as possible within a 10 second time frame,
Now rest for exactly 10 seconds; after the 10 second rest,
immediately begin to perform some more 1-legged squats
for 10 seconds, then take another 10-second rest.
Continue
this pattern of 10 seconds of exercise followed by 10
seconds of rest for 9 more complete cycles, for a total of 10.
On each of the succeeding five days you increase the
number of cycles by two.
| Day |
Cycles |
Work |
Rest |
Accumulated Work/Rest Time |
Time in seconds/seconds/minutes/seconds
|
| 1 |
10 |
10 |
10 |
1:40 |
1:40 |
| 2 |
12 |
10 |
10 |
2:00 |
2:00 |
| 3 |
14 |
10 |
10 |
2:20 |
2:20 |
| 4 |
16 |
10 |
10 |
3:00 |
3:00 |
| 5 |
18 |
10 |
10 |
3:00 |
3:00 |
| 6 |
20 |
10 |
10 |
3:20 |
3:20 |
Stage 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout
days and begins with 10 cycles of work and rest, increasing to
20 by day six, The difference here is that you will perform 15
seconds of exercise and take 10 seconds of rest per cycle,
Stage 3
At this stage you switch to 20 seconds of exercise and take 10
seconds of rest per cycle.
Stage 4
Now you do 30 seconds of exercise and take 10 seconds of rest
per cycle.
Stage 5
In the last stage you do 30 seconds of exercise and take 5
seconds of rest per cycle.
To summarize, here are the steps for successfully completing
the five stages of the exercise/rest principle.
1. Each individual stage (1-5) consists of 6 workout days. The
workouts can be performed on consecutive days, or you can do
them every other day.
2. Begin each new stage on day 1 by doing a minimum of 10
nonstop sequences of the exercise/rest principle, then on each
scheduled workout day thereafter be sure to add 2 nonstop
sequences (as in the detailed stage 1 example).
3. Always do as many ultra-strict repetitions as much as possible during
the work phase.
Follow the Exercise/Rest Formula as described and you
discover a renewed interest in performing bodyweight only
exercises.
For more
information on his books, courses & personalized training
visit his website at http://www.trulyhuge.com.
As always, if you have any questions or comments feel free to E-Mail me.
muscle@relaypoint.net
http://www.trulyhuge.com
(c) 1997-2002, by Paul Becker
Best,
muscle@relaypoint.net
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