High Intensity Exercise by Arm88

High Intensity Exercise by Arm88
    Here's Arm88's latest workout guide. It's geared towards shredding fat off your body by super-setting compound exercises.

High Intensity Exercise

This is a workout I’ve been doing for a little while, it’s only recommended for advanced weightlifters, however, if your not advanced you can still do it, just try it with out weights first.

Theirs 5 components to this exercise:

  • Squats (barbell): 10 -15 reps
  • Bench Press (either Dumbbell or Barbell): 10-15 reps
  • Dead lifts (either Dumbbell or Barbell): 10-15 reps
  • Standing Military Press (either Dumbbell or Barbell): 10-15 reps
  • Pull ups (or if you get to tired try chin ups): 5-10 reps

You should use weights about 50% or less then you normally use. (For example: I normally dead lift 350 pounds and I only dead lifted 150 for this exercise.)

The whole point of this exercise is to superset them for 4 sets. (This means, when you finish one exercise move to the next one with out a break until all 4 sets are complete.)

And if you’re absolutely crazy you can take out the standing military press and sub in clean and press (Olympic lifts).

This exercise kicked my ass on many occasions hopefully it does the same for you!

Average: 4.7 (6 votes)
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nice guide, i'll try it out.

dylan's picture

nice guide, i'll try it out.

How many sets do I do?

"The whole point of this

justin's picture

"The whole point of this exercise is to superset them for 4 sets."

yeh, 4 sets non-stop is

arm88's picture

yeh, 4 sets non-stop is good.. if you can get more than 4 go ahead but im usually to tired to do more than 4.

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give your head a shake

MuscleMike's picture

give your head a shake dylan, get with the program!

That workout looks like all

cameron's picture

That workout looks like all compound exercises. That's a good idea. I'll give it a try. I'm new to lifting weights with regularity so will do very light weights. My trainer said to focus on form so that I can focus later on amount of weight. He also recommended compound exercises ahead of isolation exercises. That Strength Training Anatomy is supposed to be great on form.

Thanks.
Cameron

Yeah, form is the #1 thing.

arm88's picture

Yeah, form is the #1 thing. 95% of people who lift "a lot of weight" do not lift properly, so they don't get the benefits. They just want to try and impress people by lifting a lot. They don’t realize that their just going to injure them selves.

This exercise will get your metabolism going. If you’re new to lifting weights it might be a good idea to Wight a few months before doing this or try it with no weight at all, very exhausting exercise.

Hope this helps!

LOL I'm not a total wimp at

cameron's picture

LOL I'm not a total wimp at weights. I've been lifting weights and working my abs for almost 3 months. I got going immediately after asking Andy to help me. I'm just new to this sight.

Cameron

Great choice of exercises in

justin's picture

Great choice of exercises in this guide.

I've been doing these and noticed an overall great increase in muscle mass an loss in fat.

It's slowly starting to shape up, I'm sure if I keep with the compound exercises results will keep coming.

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star09's picture

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The information contained on

Derlierprossy's picture

The information contained on this page has been provided by Les Archer who has used these High Intensity Plyometrics exercises with many jumpers, hurdles and sprinters with great success. He is a track and field coach in South Africa with experience from schools to the Olympics specializing in sprints and long jump. Les is also the current strength and conditioning coach for the Golden Lions rugby union in South Africa.

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If you're already exercising

Derlierprossy's picture

If you're already exercising regularly and progressing in your exercise intensity, you may want to try shorter, more intense workouts to enhance your calorie burning. However, if you're just starting an exercise program, a slow and steady progression of longer and less intense exercise is probably a better option.

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The sort of exercise you

Derlierprossy's picture

The sort of exercise you chose depends upon your ultimate goal. If you are training for mountaineering or backpacking, you'd better plan some long, steady days of hiking. If you want to lose those newly acquired holiday pounds, give the high intensity workout a try.

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This is a workout I've been

lblotusbong288's picture

This is a workout I've been doing for a emotional piece, it's exclusive recommended for advanced weightlifters, however, if your not sophisticated you can noneffervescent do it, conscionable try it with out weights rank.

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This study leave get your

davidhussy03's picture

This study leave get your metastasis exploit. If you're new to lifting weights it power be a hot thought to Someone a few months before doing this or try it with no unit at all, rattling debilitating preparation.

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The fundamental principles

Derlierprossy's picture

The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size. Advocates of HIT believe that this method is superior for strength and size building than most other methods which, for example, may stress lower weights with larger volume (sets x reps).intel processor

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