Don’t Stop ‘Til You Get Enough!
I am about to share the ultimate secret to shedding fat, building strength, and packing on lean muscle quicker than you ever imagined possible (without the use of any performance enhancing drugs). This method of training will not be easy. You’re going to have to motivate yourself beyond your ordinary threshold. Regardless how uncomfortably sore you become, I ask you not to quit – not to take any breaks – not to make any excuses. If you stick to what I’m about to tell you, I promise you noticeable increases in strength and positive transformations in your body composition. In fact, I guarantee it!
If you heed my instructions, you can expect to see some serious changes in your body composition every 2 weeks. The key, as with anything worth attaining in life, is persistence, tenacity, and consistency.
The Basic Concept
First and foremost, toss out everything you think you know about fitness. What I’m about to share with you may forever revolutionize the way you look at the subject altogether.
If you’ve been in the gym long enough, then you’ve probably heard of working your muscle(s) to failure. Ordinary people believe working to failure constitutes doing a certain amount of repetitions consecutively until they believe they cannot do any more.
Whether you believe you can… or can’t, you are right. -Henry Ford
For starters, the 10-8-6 method of training will not do anything more than force your muscles into bulky hypertrophy. You’ll grow big, bulky, and slow. And, big and slow is the complete opposite of what Workowt! Magazine is all about.
In the real world, being able to lift something 6-10 times, nearly isn’t as impressive (or as practical) as being able to lift something, say, 20-50-100 times. The reality is being able to lift something 20-50-100 times is a much better assessment of how fit and strong you really are.
Putting It All Together
Training to push past ‘the burn’ was something I learned to do when I was 14 years-old. Back then, all I had was couple of 10lbs weights my mother had lying around the house, a stepper, which I broke numerous times (and strung back together with bent wire-hangers), and my music.
Although the weight was nothing impressive, I made up for the lack of poundage by doing a seemingly outrageous amount of repetitions (sets of 100, to be exact). Those sets of 100 reps made me much stronger than I appeared.
Today, I attribute most of my bicep strength to those ‘outrageous’ repetitions. Not so much because of the weight, but because it got me used to pushing beyond ‘the burn’ most people use as an excuse to end their workouts early.
You’re Not Done Yet!
Most people quit when the burn sets in. However, that’s when the Workowt! really begins. The burn is where strength is built – where your body begins to respond and adapt – where you either fight or take flight. Ordinary people choose to flee.
Now, I’m not suggesting you do 100 repetitions of anything. I am suggesting, however, that you increase your repetitions altogether if you want to see results much quicker. Simply, doing more work in less time yields quicker gains.
Believe it or not, the human body has the ability to adapt to almost anything you throw at it. For instance, let’s say you have difficulty running a mile under 6 minutes. If you make it a habit to run a little every day, and truly push yourself, your legs, lungs, arms, etc. will eventually adapt, and you’ll be able to run that mile under 6 minutes. The same applies to weight training.
Training to push yourself beyond the burn – beyond the soreness and discomfort – will yield a stronger, leaner, tighter, more attractive you. The problem is most people have been preset to believe that 10-8-6 repetitions is enough, when in fact your body is designed, and capable of handling much more.
Now, I’m not a violent person, but let’s use combat as another example (to drive my point home). If you are ever in a situation where you need to defend yourself, delivering 6, sluggish swings towards your assailant hardly compares to 20-50-100 swift, powerful blows. Sorry, Goliath. You lose!
Unleash Your Inner Beast!
There’s tons of literature that will tell you to lift for 6-10 reps for 3-4 sets. Throw that outdated information out the door; you can surely handle more.
You want results quickly, right? Double up on those reps! It won’t be easy at first, but with a little time your body will adapt, take shape, and begin looking the part. You will begin to pack on real muscle – muscle that won’t only look attractive, but that will actually be effective as well.
Doubling Up Your Repetitions
1) Rather than go from 10 to 20 (or more) repetitions instantaneously, start by doing at least 4 sets of 15 reps (on everything). The key is to hit 15 on every set. If you’re doing it correctly, your first set should start to burn on the 12th rep. By your 3rd set, you should have difficulty hitting 15, however, DON’T STOP ‘TIL YOU GET ENOUGH! Hit that magic number.
Tip: If you are having trouble hitting the required amount of repetitions, rest for 15-30secs, then finish. NEVER stop short of your goal!
2) Apply this basic concept to your weight training for at least 2 weeks. By the end of your first week you may be extremely sore. Some of you may even decide to quit. Don’t!
3) After your second week, increase your repetitions to 17 – continuing to increase your reps by 2-3 reps every 2 weeks. At this point you can also decide to increase the weight, which will lead to an increase in lean muscle mass – or continue increasing the reps, thereby increasing your definition. The choice is yours.
Tip: Women who wish to simply tone their bodies without packing on too much muscle should avoid increasing the weight too quickly.
Those of you who choose to continue past the 2-week threshold, that’s where the magic begins. After the second week, the soreness will quickly fade, you’ll have already begun to see changes in your strength and physique, and it won’t be long until your friends and colleagues begin to ask, “What are you taking?”
And that’s when you will turn to them and say, “Nothing. I WorkOwt!”