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Less Cardio = Better Physique

Less Cardio = Better Physique

Russian Strength Training SecretsThe title of this blog may have made your eyebrows raise, or maybe you uttered words under your breath that I won’t be repeating by typing here.

While you may not believe it, it is entirely true, here’s a great example from Amazing 12 coach Claude Abrams in the UK and his client, a doctor, who had only trained cardio for 20 years (article).

This doesn’t lead into a pitch for a supplement promising “fat loss,” but rather a principle of training that MUST be adhered to if you want your optimal physique. Strength training must be the focus of any scientific training program.

It is not only entirely possible to gain muscle and strength while burning body fat, it is absolutely critical to do so to continue seeing results and make permanent changes. To get going pick a strength program that utilizes full body movements using your body weight (calisthenics), a barbell or a kettlebell.

There are programs that only require 15-30 minutes of training a day, such as this one that began my strength journey when I was chronically “depressed” and kept creating progress for me for years, even when I was regularly sleeping 12-14 hours a day and dragging myself through work and life in general while worsening my health with junk pseudo-foods:

Power to the People Program (Strength Not Size)

Workout five days per week: Monday, Tuesday, Wednesday, Thursday, and Friday. Every workout is the same. Workouts take about 25 minutes.

A Deadlift Variant

Woman Deadlift

Today’s Work Weight x 5 Reps

90% of Today’s Work Weight x 5 Reps

Today’s Work Weight x 5 Reps

A Press Variant

Woman MP

Today’s Work Weight x 5 Reps

90% of Today’s Work Weight x 5 Reps

  • Do not attempt a rep if there is any chance you might fail!
  • Standard mixed grip deadlift (alternate grip each set) is suggested but other variants are also mentioned and explained
  • Side press is suggested (which must mean doing it on both sides) but other presses are also mentioned and explained
  • 3-5 seconds up for deadlift and press
    drop weight to floor for deadlift
  • 3-5 seconds down for press
  • 3-5 minutes rest between sets
  • You can swap the order and do the press before the deadlift if you want to.
  • Use chalk. No belt. No straps. No shoes (deadlift slippers ok if your gym requires shoes)
  • No pre-workout stretching or warm-up sets. If you must then just do a couple lighter sets with two or three reps just to get into the groove. I haven’t read the power stretching chapter thoroughly.

Cycling

  • Effective cycles are 8-16 workouts.
  • Deadlift and press cycles can be independent.
  • Start a cycle with 70-80% of your 5RM or a weight you can comfortably do 10 reps.

You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Linear is +5 pounds per workout. Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase.

If the thought of lifting is scary don’t go back to suboptimal workouts that won’t create the results you’re after, schedule a no obligation consult with us now to learn how to utilize the most optimal methods possible to transform your physique and health.

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