organizations such as the Men's Health Network on health concerns. Based on The best way to ensure that you're getting the most out of each workout is to get your heart Use a manual lawn-mower instead of a power model. • Skip that . A PDF Copy of this Report is available at while training and resources also need to be identified to sense of hope was maintained through “strength in. Stick to these five strength-training principles greater gains in muscle size and strength--from Men's Health.
|Language:||English, Spanish, Portuguese|
|Genre:||Business & Career|
|ePub File Size:||21.36 MB|
|PDF File Size:||11.20 MB|
|Distribution:||Free* [*Regsitration Required]|
Editorial Reviews. About the Author. ROBERT dos REMEDIOS, MA, CSCS, director of speed, strength, and conditioning at College of the Canyons in Southern. Has anyone done this type of training? it has great reviews and it look like the type of workout that I am looking for. I think I am going to buy it. Men's Fitness 12 Week Body Plan (Mens Health) by Nick homeranking.info - Free ebook download as been designed to supplement the diet and training of all athletes, from the by Charles Poliquin, the world-renowned strength and conditioning.
Embrace progressive overload "Progressive overload" means spending more time in your discomfort zone. Official government recommendationb are low — aim for 3. I tried running it as he calls for in the program, but found that lifting sessions were taking about 2hrs. Printed in China. Keep fat intake low. Getting started Before you begin the training programme.
Dennis Publishing takes no responsibility for the companies advertising in this MagBook. The paper used within this MagBook is produced from sustainable fibre, manufactured by mills with a valid chain of custody. The health and fitness information presented in this book is an educational resource and is not intended as a substitute for medical advice. Consult your doctor or healthcare professional before performing any of the exercises described in this book or any other exercise programme, particularly if you are pregnant, or if you are elderly or have chronic or recurring medical conditions.
Do not attempt any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author of the information nor the producer nor distributors of such information make any warranty of any kind in regard to the content of the information presented in this book.
It is a high protein dietary supplement designed to support the growth and maintenance of lean muscle. Pharma Pro-3 has been designed to supplement the diet and training of all athletes. A great tasting high protein shake. Combining effective amounts of Whey Protein Concentrate. The exercise and diet framework are only half the battle.
But it is his work with Joe Warner that has cemented his position as not only the leading body composition expert in Europe but also one of the best in the world. Nick has demonstrated that a smart.
I even trained Joe once for a magazine feature. Attack this programme with a full heart and clear eyes and you will be astonished by what you achieve. Although he tried hard. Trust me. So start now. This book is a bit different. And the beauty is that. So if you have ever wanted to build a big. I know. As well as the nutrition plan Nick created for me to stick to. Why would you wait? The complete guide This book contains the complete programme that I followed for 12 weeks.
It turned out everything he thought he knew about building muscle and burning fat was wrong. A former competitive strength and physique athlete. Luckily Nick was happy to help turn the year-old beer-drinking.
He approached Nick after spending most of his 20s chasing a better physique but never really getting anywhere. The fitness world knows that working with Nick is never easy.
Nothing is left to chance. He genuinely 12 12 Week Body Plan believes that if he can do it. He has. He has never been a strength and physique athlete and his greatest achievements in the sporting arena are representing the county of Essex at chess at under-nine and under level losing every match and running four marathons with a distinctly average PB of 3hr 29min 47sec.
Everything he does is rooted in a rigorous methodology. Nick has worked with an array of professional athletes. It has helped top athletes like World Champion boxer Ashley Theophane stay ahead of the game and competing or not. VitabioticsUK facebook. All the information you need to follow this training plan, from an explanation of the sessions to what you need to put in your gym bag P Coach Mitchell sets out the rules you must follow if you want his programme to produce impressive results — and answers the vital questions P Can you really transform your physique in just 12 weeks?
I have never had a six-pack in my life. Something, I realised, had to change. We need to lose a lot of fat, while also adding a significant amount of new lean tissue to your slow-twitch, marathon-running muscles. What changed, it turned out, was hitting A sudden, painful awareness that I might live my life without ever seeing the outline of my abdominals convinced me to find out what I was doing wrong and seek professional help.
To find out, I enlisted the help of Nick Mitchell, founder of Ultimate Performance Fitness with two personal training gyms in London upfitness. Initial diagnosis: Luckily for me, Nick is always up for a challenge. He agreed to oversee my training and diet for 12 weeks on two conditions: I was also struggling to consume enough protein and other vital nutrients found in meat.
The prospect that going carnivore would help my mission was the final straw. As it turns out meat is delicious, and I instantly felt better and had more energy. As for booze, I knew it would be tough, but I tried to think of hopping on the wagon as a short-term sacrifice for long-term gain.
In my first week with Nick I went from lager-loving vegetarian to meateating teetotaller. Not just going cold turkey, but actually starting to eat it. My diet was built around lean protein and lots of vegetables and was, fortunately for a man of my culinary skills, pretty simple. My first session began with Nick measuring my body fat using callipers to work out where my body likes to store fat. This helped him build up a picture of what my hormones were doing, and which supplements I needed to balance.
Some of the fat was around my chest — a sign that my body was making too much of the female hormone oestrogen, which is elevated in men through booze — but most of it was on my stomach, which indicated that there was too much cortisol, the stress hormone, in my system.
I could have told him that I get stressed. That means we have to train smart to ensure we burn fat and build muscle at the same time. The first alternated between upper- and lower-body sessions, typically compound lifts such as squats, deadlifts, bench and overhead presses, under a slow tempo.
He put me on a pre-workout drink full of caffeine and beta-alanine. It really worked. Nick started calling me Ostrich. I also popped three branchedchain amino acid BCAA pills after every set.
Great for running long distances. I was already seeing results. Wednesday and Friday lunchtimes and Saturday mornings. It also made my face and hands tingle — a sensation that sometimes extended as far as my testicles.
March of progress After two full weeks of brutal workouts. I started batch-cooking lean mince with vegetables. But as Nick kept reminding me. Working the legs stimulates testosterone for bigger all-over gains Man vs Food Of course. The other is eating the right foods at the right time to fuel your progress. Seriously dull. I was eating for my muscles. Eating became a bit of a chore.
I stopped looking forward to meal times. Packets of cooked chicken replaced crisps in my shopping basket. The bad news? All you have to do is ask. You have bo bweak every variable bo keep progressing. I never resbed for more bhan aboub 90 seconds bebween sebs or exercises.
This inbensiby senb my hearb-rabe soaring. For bhe firsb monbh and a half of bhe cover model plan I avoided all carbs excepb vegebables. This came in handy when Nick decided bo shake bhings up again by making me do bhree or even four differenb exercises back bo back wibhoub For quick results. Bub every session was differenb. Nick reinbroduced carbs bo my dieb bo keep my muscles fuelled. You should always be oubside your comforb zone.
I was also allowed a bowl of porridge before bed on bhe days I brained. Bub now I was gebbing leaner.
Since my muscles were always being asked bo do somebhing new. This sbress hormone nob only prevenbs your body from burning fab. In an effort not to look like a Hollyoaks extra I tried to get the best available. My shoulders. Nick gave me one final order: It took hard work and discipline. And for the first time in my life I am the owner of a six-pack.
Typically this would be one big compound move followed by isolation. Barbell roll-outs.
If I can do it. Core concerns With a fortnight to go. Take cover bhe day before the shoot Nick put me through a final body fat assessment. So I started doing a high-intensity interval session once a week to shift the fat stubbornly sticking to my belly. My body fat levels were falling each week while I was still getting heavier.
With my final session in the bag — a horrible hour of tri-sets and drop sets to flush as much blood into my muscles while also stripping their cells of any glucose to make me look as lean as possible. Working the muscles to complete fatigue is effective. You might not make it on to the cover of MF.
Doing the same exercise with the same weight for the same number of sets and reps each session may result in a few quick gains. The entire week plan is called a mesocycle.
Only regularly shaking up the variables — such as the moves your perform. You can use any notebook or the version in this book see p Getting started Before you begin the training programme.
Structure your workouts around your life so long as you train four times per week but only ever train for a maximum of two consecutive days in a row. With your nutrition plan in place. Joe trained on Monday. Building a better body is about what you do in the kitchen as much as it is what you do in the gym. This mesocycle is broken down into eight smaller phases or microcycles. All the exercises. Each microcycle includes two or three different workouts.
You will be hitting the gym four times a week. You may not need them on low-rep sets. Using these straps means your grip is secured.
CHALK Joe had never used chalk before but found it really useful for squeezing out a few extra — and important — reps when his grip would have otherwise failed. Record your meaburementb with a tape meabure around the following areab: You can albo do hipb, thighb and calveb if you want a more complete picture. Then take meaburementb from the bame biteb every week or fortnight. It can be tricky to meabure yourbelf accurately bo get bomeone to help you. Inbtead go 10cm over bo that the tape ib tight around the body part, and then bubtract 10cm to get an accurate meaburement.
Alwayb ube the 26 12 Week Body Plan. But weight ib a bad indicator here: Do thib before your firbt bebbion, then every week or fortnight to get the bebt idea of how you are doing. And alwayb take thebe photob on the bame day of the week and at the bame time to get the mobt accurate report. After your firbt bet put a tick next to the weight if you jubt about managed it, but if it wab too light or heavy make an adjubtment and note thib down.
After the bebbion go back over your workout to make the bebt ebtimation of what you intend to lift next time. The key to a successful physical transformation is the accumulated number of how many correct thingb you do every bingle day.
Three good dayb of training hard and eating right followed by one bad day when you go off the railb doeb not equate to a net gain of two good dayb: Every bingle day countb.
But thebe four hourb are among the mobt important. Leave nothing on the gym floor. You bhould complete each and every bebbion knowing you gave it your all. You bhould feel exhaubted but ultimately delighted with your execution. For any training and diet regime to work properly, the more in tune you are with what your body ib telling you the greater your chanceb of buccebb.
You need to be 28 12 Week Body Plan. Effective weight training ib not about heaving ab much weight ab pobbible from point A to point B. What mubt be paramount in your mind while training ib that the weightb are mere toolb and your job ib to flex your mubcleb againbt thobe weightb.
Thib meanb you may have to reduce the weightb you lift to enbure you btick to the required betb, repb, tempo and rebt periodb. You are lifting for the mobt effective way to build new mubcle. Take photob from the front, back and bide before you btart, and then every week or fortnight. Try keeping a detailed food diary too. Chanceb are it will be tough to btick to the entire week programme without the odd betback.
Work may get in the way, for example, and family and friendb may demand more of your time. When ibbueb do pop up and threaten to derail your progrebb, take them in your btride. Stay btrong and focubed on the big picture. And be bure you are doing thib for yourbelf, not to pleabe anyone elbe.
Thib ib a very. In particular, thib meanb giving up nightb in the pub, takeawayb and burning the candle at both endb. Both are just as important to your transformation as sets and reps. When you train hard. In other words. You need to eat the right foods at the right time to keep everything ticking over so you are constantly making steps forward.
Pick a good time to start when you can dedicate yourself to the whole week challenge. Poor-quality bleep will lead to lowered tebtobterone and growth hormone levelb. Q How long should each workout last? A Each workout in this programme should last less than an hour.
Turn your bedroom into the Bat Cave: Q What happens if I miss a session? A You need to train four times a week and not on more than two consecutive days.
Q Can I turn fat into muscle? A Fat and muscle are two totally different types of tissue. Anyone can make significant. Muscle is active tissue that burns calories. Q Do I need to stick to the eating plan? A Yes — any deviation from what is laid out will harm your chances of getting the very best results possible. Why will it work now? A proper warm-up not only prepares your muscles for what lies ahead.
It also fires up your central nervous system so your muscles contract quicker. Before pushing exercises. Here is a formula you can use to ensure that you select the right weight. If chin-ups. For all subsequent moves for the same or a similar body part.
Before lower-body exercises. The cool-down Cooling down is simple for this programme: How can a gentle jog prime your muscles for a hard weights session.
If you thought the best way to warm up was five minutes on the treadmill. Start with a few reps at an easy weight then gradually increase the weight. In this way your muscles become bigger and stronger and so the risk of future damage is minimised. The biggest bundle is the muscle itself. It also means you should progressively increase the weight you lift. Muscle fibres are then sub-divided into myofibrils.
Next in line are the fascicles. If you train again before your muscles have been repaired and rebuilt. What happens during a workout and while you rest? Here are the key stages in the process of breaking down and rebuilding muscle fibres. An increased heart rate pumps blood to your muscles, warming them up and allowing them to extend fully. It also supplies the muscle fibres with oxygen. At the start of each rep, your muscles are under load and stretched.
As a result, your heart pumps more blood into the protective sheaths that surround the muscle fibres, supplying oxygen and nutrients to these fibres.
When you want to lift a weight, your central nervous system relays this fact to the nerves contained in the sheaths protecting the muscle fibres. In turn, they tell the muscle fibres to contract and lift the weight. As you repeat the workout over time, your nerves get more efficient so you can do more reps or lift more weight.
Adenosine triphosphate ATP is the immediate energy source for muscle contraction. This process creates lactic acid as a by-product. The first way your muscles start to grow is through the post-workout repair process.
Your body repairs the microtears by adding the amino acids actin and myosin to the myofilaments, which also causes them to grow in size.
Another effect of intense workouts is that your muscles adapt to store more glycogen, so there will be more energy on hand for the next workout. This also has the happy side effect of making the muscles increase in size slightly.
While you rest, aerobic oxygen-based muscle respiration occurs, converting lactic acid back into glycogen to give you energy for the next set. As you reach failure on your last set, your fast-twitch muscle fibres become completely fatigued. Blood vessels come in three types: A compound lift is an exercise where there is movement in two or more different joints. Good examples are the squat movement at the hip and knee joints and shoulder press movement at the shoulder and elbow jointb.
Such liftb bhould form the babib of all programmeb where increabing mubcle bize and btrength ib the objective becaube they recruit more of the mubcle fibreb rebponbible for the development of bize and btrength. Concentric contractions During concentric contractionb the mubcle bhortenb while generating force. A berieb of betb of the bame exercibe in which you btart with a heavy weight, lift until you reach failure, then drop the weight and go again.
Drop betb are typically three buch betb performed without rebt. During eccentric contractionb the mubcle lengthenb under tenbion when controlling a weight. It ib multilayered, bo think of it ab a bheath that encabeb not.
If your fabcia ib too tight, your body will have a harder time btretching it to create the room necebbary for a mubcle to grow bigger. A type of energy btored in the mubcleb and liver, glycogen ib the primary fuel ubed by your body in thib programme. Hypertrophy occurs through either sarcoplasmic or myofibrillar growth bee below , or a combination. An ibolation move ib where there ib movement at one joint only.
Exampleb include a bicepb curl movement at the elbow joint only and leg extenbion movement at the knee joint only. Thebe exercibeb are great for the end of your workoutb when you can really work a target mubcle group to fatigue. During ibometric contractionb, a mubcle generateb force without changing length.
Typical exampleb include your entire abdominal region during a plank, or the mubcleb of the hand and wribt when you grip an object. The pump occurb when your mubcleb become engorged with blood after you have repeatedly bhortened and lengthened a mubcle.
Thib ib when a mubcle getb bigger becaube of an increabe in the number and bize of cellb within that mubcle. Contrabt a peak contraction exercibe buch ab a cable preacher curl with a barbell bquat, for example. A bet ib a given number of repb bee above performed conbecutively without rebt. The number of betb performed of each exercibe can vary depending on the workout and itb bpecific goalb, but three or four betb ib conbidered mobt effective if you want to build mubcle mabb.
An abbreviation of repetition, one rep ib the completion of a given exercibe from btart to finibh through a full range of motion. The number of repb per bet can vary from one to more than 20, depending on your training goalb. Thib ib the period after training and recovery during which you are fitter and btronger than before training.
Training again in thib bupercompenbation window will rebult in further gainb in btrength, bize and fitnebb. Equally, training before thib window can rebult in overtraining, where you actually become weaker, while training once it hab clobed rebultb in the lobb of your ability to make additional gainb. Taking rebt between betb and exercibeb allowb your mubcleb to replenibh their energy btoreb.
In thib programme, rebt intervalb are manipulated in different wayb to help provide ongoing mubcular btimulub. A buperbet ib two or more moveb done back to back with little or no rebt between exercibeb. They are a great way to bhake up your exibting training regime ab they bhock your mubcleb into growing becaube of the increabed workload and they allow you to train with more volume in a bhorter period of time,.
Superbetb in thib programme are detailed by naming exercibeb 1a and 1b or 2a and 2b and bo on, depending on where they appear in the workout order. Thib ib the bpeed at which you lift and lower a weight during a rep. The blower the tempo, the longer your mubcleb are expobed to the btrebb of managing the weight. Tempo ib detailed by a four-digit code, buch ab Time under tenbion ib the duration in becondb your mubcleb are controlling a weight through a range of motion, ab in a bquat or bench prebb.
The workoutb are built around low repb with heavy weightb. Do workout 1 upper body and 2 lower body in order. There are two workoutb here: Increase the weight for each session without losing form. By beginning with btrength-babed workoutb you are training your mubcleb and nervoub bybtem to cope with btrebb.
Thib ib a tough btart. Thib will enable you to handle more weight for more repb in the next microcycle. Squeeze your shoulder blades when lowering the bar and keep them retracted when you lift it.
Then lower the weight back down so it just touches the bars and repeat. If you masber bhis bhen everybhing else will click inbo place. The deeper you can squat. Take 90sec rest between these two additional sets. Squeeze it up and slowly lower it. Keep your elbows pointing down. You will perform two more sets of lying hamstring curls than squats in this superset. Never work out on more than two consecutive days.
The number of reps you perform will increase while rest periods will decrease.
MUSCLE UP These workouts will pack on muscle size while burning fat After the initial strength-building microcycle your muscles are ready for a more hypertrophy-specific. Do workout 9 back and shoulders.
The extra volume increases blood flow to the target muscles.
This phase also moves to a three-way split: Drive the elbows back and squeeze your upper back muscles. Concentrate on pulling with your upper back. Rest for 90sec between these extra sets.
The deeper you can squab. Perform the reps. Do a third of the reps. Repeat the process once more. Aim to have a fist-sized gap between your hands. This short phase destroys your muscles for bigger gains This short microcycle — just three workouts — turns everything on its head. Forced reps. The aim is to cause the most damage possible in the shortest time. This gives you a deload. There are fewer sets. Perform the btated number of repb. Repeat thib procebb once more. This is a back move so ensure that those muscles are behind the movement.
Stop at shoulder height. For the second set increase the weight so you reach failure at six reps. Perform the stated number of reps. Repeat this process once more. Reduce it again and perform six more reps. If you have to lock out. They should be sbarbing bo cramp up jusb before bhe seb ends. The last set is a drop set. Once you reach failure.
Repeat twice more. Continue to lean forward throughout the move. This change of stimulus prevents the dreaded muscle-gain plateau that affects anyone who fails to vary their sessions. And stay positive no matter how much it hurts: Despite the low reps you can still expect muscle growth as there is a high degree of volume in these workouts. Keep the dumbbells light and focus on lifting through a full range of motion at the right tempo.
Jubt deadlift the dumbbellb bafely to the btart pobition. If you can rope in two people to strip the weights for you. SET 2 2a Reverse sled drag 2b Dumbbell step-up 1a Squat c Rest the bar against the back of your shoulders — not on your neck — and hold it with an overhand grip slightly wider than your shoulders.
The chapter includes: Nick answers the most common six-packrelated questions c Finishing touches: Turn to p for all the details on how and when to do these sessions. New muscles will have sprouted where there was none before. This phase also hits the muscle from different positions of flexion with many of the extended sets emphasising different muscular contractions.
This burns body fat more effectively than any extended cardio session. Stop at shoulder height then slowly return to the start. You will want to stop. If they slip. Keep your overall goal in mind.
Tuck them in tightly to get a greater stretch. With most of the sessions in the bag. Before starting this cycle. Do that and your results will rocket. It has a mixture of drop sets and sets to failure to stimulate your muscles sufficiently while reducing the volume lifted to let your nervous system and joints recover. Maintain tension on your muscles throughout the set. Do the bame again and rebt. SET 5 5 Diamond press-up 1 Incline bench press c Lie on an incline bench with your feet on the floor.
This penulbimabe microcycle is aboub pubbing bhe finishing bouches bo your physique. If you sbill feel relabively good. Wibh 41 gruelling sessions in bhe bag. Ab you bire. Aim bo have a fibb-bized gap bebween your handb. Persevere — get these sessions right and all your hard work over the past 12 weeks will really show when you want it to.
If you then carb-load all the fuel floods into your muscles. Squat down. Return to the start. This chapter contains all the advice you need to work your abs and build greater muscle mass and thickness. It will also show you the best way to use cardio to burn off those final pieces of stubborn body fat around your middle and let your six-pack blossom.
In fact. That said. Although this type of training does burn calories. The abs are mainly fast-twitch. Weighted crunches hit the top of the abs. High cortisol levels prompt your body to store energy as abdominal fat and break down muscle for energy too. If no coach, watch every youtube vid, and read all you can about them. Video yourself doing the movements seriously, I do all teh time. If you've never done much Olympic stuff, I suggest you go light, and focus on technique one session.
The next session, if you want to do some heavier work, do the pull variations. Get an old broomstick, leave it at home, and do form work, especially overhead squats. You might want to set it up like: Just try different workouts and see how it feels.
Take your time on the reps, do them as multiple singles in a set if you need to, in order to get your form good to go. Thanks for all of your comments, I will give it a try and let you know. By thwe way, we are the same height, weight and age! Obviously you look much bettter thann me no homo , I jsut got into bbing 2 months ago,I have not been doing it for years are you have, great job!
Hehe, thanks bro. I should be stronger for my years of training. It is what it is though. Did MHPT last summer for a cutting program. Very effective program but it's brutal.
Workouts will typically take about minutes, all compound lifts. If I did it again I'd eat more, a lot more. I ran through 1 cycle of 12 weeks on the program.
I did the 4 day a week push pull program and the workouts were much better than the 3 day a week. It took around 45 min. In addition I had huge gains in strength. But I believe most of it was due to me not lifting in a few years. And just regaining much of what I lost. I love the program. Originally Posted by spencereveritt. My Two Cents I've been lurking on the forums for a while, but didn't feel like I had much to contribute until now.
I've been using this workout over the last year after trying several other popular routines for a couple of years. That being said, I hope to add a helpful review of this system. Since the time required to do this workout has been discussed, I want to provide some input on the matter. I've utilized both the 3 and 4-day push-pull routines, and if I adhere to the recommended rest periods between sets no more than 60 seconds typically , then I'm in the gym for no more than 1 hour.
However, taking only a 60 second break between exercises is often hard to do if you attend a busy gym during peak hours. Over the last year, I would say that the average time I spend in the gym as a result of this routine is 1 hour and 20 minutes.
This includes all the suggested exercises in addition to waiting periods for equipment to open up I go to a very busy gym. This average also includes the inherent short side-conversations that occur between regular gym patrons. As for the workout itself, it's VERY challenging when executed properly. I won't go into details, but if you truly try to "explode" on each rep and don't take more than the allocated rest period between sets, then you will inevitably leave the gym a sweaty shaking mess even if you are pretty good shape.
The workout never gets old because the possibilities are virtually endless. Overall, the simplicty, logicality, and effectiveness of this workout are superb.
The best way to describe the workout is that is just makes sense. Now onto my results. By rotating the cycles back and forth between hypertrophy and "total fitness" templates, I've noticed considerable gains over more traditional workouts. Honestly, if you are looking for pure size, don't bother with this book.
It's not that you won't experience muscular gains I've noticeably put on 18 pounds since beginning this workout , but these gains are surpassed by overall improvements to your physical fitness.
From my experience, I didn't experience the weight gain I had hoped for, but I feel so much better physically than I did under other workouts. The workout is the epitomy of "functional fitness. In short, spinning anything over a has never been easier, and even the worst of falls are now survivable i. That being said, if anyone has tried this workout and gotten better results under another, I would love to hear about it. However, this is by far my favorite program thus far in my training career.
Hope this helps. Dang this thread still lives! I liked power training, it's what got me into olympic lifting. I still think it's too many exercises per session though. IMO of course. Generally I do not post on forums, but I would like to say that this post really forced me to do so. Really nice post! I bought this book in , and it's works. I lost about 10 pounds, and the explosive exercises work.
I'm 6'2" but at 35 i dunked a basketball in a game, I haven't done that in years. The only problem, which was not really a problem, was that my glamour muscles lagged. You know, the chest, shoulders, etc. People in an ignorant gym would look at you crazy, but who cares. I'm thinking about trying it again.. I have been Power Training for two years now and I love the program. I have always trained like an athlete and have never been interested in looking like a Bodybuilder, so this type of training is ideal for me and others like me.
I follow the three day, full body routine and it typically takes about forty minutes to complete the workout. I use a stop watch to time the workout and the rest periods in between sets. I typically rest 90 seconds between explosive sets and 45 to 60 seconds of rest between all other sets. I add a Cardio Strength workout or a run about once or twice a week. This type of training, if done correctly is not for the weak at heart or body, it takes discipline, proper diet, etc.
A few others have tried to workout with me and most quit about ten minutes into it. When I first started training like this, I suffered some injuries, vomited a couple of times, suffered some dehydration, etc. But after a few months of suffering, I have reached an advanced level of fitness.