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Electrifying Hardcore Workout

high intensity workout for greater gains

Electrifying Hardcore Workout For Advanced Lifters!

For individuals who have been training for six months or more and are looking for additional strength & size progress, you need more intensity!

For individuals who have been training 2-to-3 times per week, for six months or more and are looking for additional strength/size progress and gains, then I have one very important word for you ... Intensity!

In order to increase strength and/or size in a well-conditioned person, a program that offers an overload of resistance with intensity emphasized, keeping you training in an anaerobic pathway must be implemented and maintained.

This involves fatiguing the intended muscle with intensity and to a degree in which it is not accustomed to on a regular basis. This can be done by fatiguing the muscle group being worked, by using a weight sufficient enough to fail the muscle within 30-90 seconds.

Most people when they have been exercising a while, make the mistake of changing things up by raising the number of repetitions they do; and for a well-conditioned individual, multiple sets of high repetition overloads are not sufficient enough to stimulate strength/size gains; nor do they recruit enough muscle mass to even cause a cardio-respiratory effect on the body.

This kind of training is generally ineffective (unless sports specific) at resulting in any kind of fitness or strength gains; and if the repetitions are too high, for too long can lead to over-use damage to the tissues, lack of results or regression, and frustration.

Well-trained persons should generally lower the repetitions to 6-12 using near maximal weight and/or utilize high intensity training techniques. This can be done in many different ways, and with many different exercises.

The workout that follows is a basic implementation of advanced and high intensity training. Focusing on using near max weight (as heavy as possible) and training each set to failure (completely unable to perform another rep with good form, or at all). This can be done in anywhere from 8 reps to 20 reps; but for one set only.

Guidelines For This Workout

  • This workout is to be done 3 times a week.
  • Rest one day between each workout; do not do three consecutive workouts in a row.
  • The entire body will be worked each time.
  • Perform only 1 set of each exercise to complete fatigue.
  • Rest for 1 minute between exercises for full system recovery.
  • Use a spotter/partner if you have not worked with such significant weight alone, in the weight room before.
  • Use near-maximal weight (80% of your 1 rep max; 1RM is the amount of weight you're able to lift only once).

Calculate Your One-Rep Max (1RM)

Weight Lifted
Reps Done

= One-Rep Max

 95% 1 RM
 90% 1 RM
 85% 1 RM
 80% 1 RM
 75% 1 RM
 70% 1 RM
 65% 1 RM
 60% 1 RM
 55% 1 RM
 50% 1 RM

Advanced Strength Training Workout

EXERCISE 1 Weighted Squat

Place weight on a dip belt around your waist. Step up onto boxes or benches spaced apart; one foot on each one. Arms can be extended forward for balance throughout the exercise. Squat down until your thighs are just past parallel to the floor. Extend your knees and hips until legs are straight. Return and repeat.

Exercise Data

Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings
Equipment: Other
Mechanics Type: Compound

EXERCISE 2 Hack Squat

Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be together, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips and knees to descend until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat. Great for developing the lower area of the thigh.

Exercise Data

Main Muscle Worked: Hamstrings
Other Muscles Worked: Quads, Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound

EXERCISE 3 Seated Cable Rows

Get a platform of some sort that is around 4-6 inches in height (calf raise platform, aerobics platform etc). Place it on the seat of the cable row machine. Lean forward with a strong arch in your back. Keep this leaned forward position while pulling into your abs. This exercise hits the lower lats hard.

Exercise Data

Main Muscle Worked: Lats
Other Muscles Worked: Middle Back
Equipment: Cable
Mechanics Type: Compound

EXERCISE 4 Lying T-Bar Row

Adjust the leg height so that your upper chest is at the top of the pad. Lay face down on the pad and grab the handles. You can use a palms down, palms up or palms in position depending on what part of your back you want to work more. Extend your arms completely to start. Slowly pull the weight up and squeeze your back at the top of the movement. Do not lift your body off of the pad! Return to the starting position.

Exercise Data

Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Machine
Mechanics Type: Compound

EXERCISE 5 Incline Dumbbell Press

Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

Exercise Data

Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

EXERCISE 6 Arnold Dumbbell Press

Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

Exercise Data

Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

EXERCISE 7 Front Plate Raise

Works the front of your shoulders. While standing, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other. Keep your arms straight and locked or nearly locked during the entire exercise. Start with the plate down near your waist as far as you can go, then slowly raise the plate until it is a little above shoulder level. Slowly lower the plate back to the starting position and repeat.

Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

EXERCISE 8 Decline EZ Bar Tricep Extension

Position yourself face up on an incline bench. Using an EZ bar, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.

Exercise Data

Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

EXERCISE 9 Concentration Curls

Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so your little finger turns toward your body. Squeeze the muscle at the top and then slowly lower the weight.

Exercise Data

Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

EXERCISE 10 Dumbbell Shrug

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.

Exercise Data

Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

EXERCISE 11 Standing Calf Raise

Stand with your toes on the block of a standing-calf-raise machine and your heels hanging off the end of the platform. Hook your shoulders under the pads and straight your legs, lifting the weight clear of the support. Do not hunch, but rather keep your body straight.

Keeping your legs straight, lower your heels and the weight as far as possible toward the floor. Rise up on your toes as far as possible. Hold the contraction briefly, then slower return to the starting position. You can also point your toes in or out to vary the area of emphasis in your calf muscle.

Exercise Data

Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

EXERCISE 12 Cable Crunch

Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat.

Exercise Data

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Cardio

It's not advisable to do an extended cardio session immediately before or after this program. When training with weights/resistance to failure, try to do your cardio sessions at least 8 hours apart from strength sessions.

The best protocol would be to initiate a one day strength, next day cardio, next day strength ... so on and so forth. Also be sure to include at least two full days (not necessarily consecutive) of rest each week to allow the body to recover completely and heal before the next workout.

Supplements

If energy is an issue, or you just want that extra boost in your performance, there are some killer workout supplements available in the Bodybuilding.com store such as Controlled Labs Purple Wraath and BSN NO-Xplode.

For recovery, be sure to try BSN CellMass or Gaspari Nutrition SuperPump250 which can be used before and/or after training!


Related Articles

About The Author

Jaime is a personal trainer and group exercise instructor certified through the American Council on Exercise.

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Comments

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buttabeen

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buttabeen

Im going to try this at some point...

Aug 15, 2012 1:50pm | report
 
rowdywrighty

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rowdywrighty

The Arnold dumbbell press hits the spot every time with the added twist which you do, I also like to try and twist or rotate my wrists in as many other compound training routine possible :D

Aug 24, 2012 1:56pm | report
 
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