Workout 2: shoulders, legs, CAlves (multi-joint)Į圎rcisE sEts rEpsBarbell Shoulder Press 4 9-11Alternating Dumbbell Shoulder Press (Standing) 3 9-11Smith Machine One-Arm Upright Row 3 9-11Squat 4 9-11Deadlift 3 9-11Walking Lunge 3 9-11Standing Calf Raise 3 9-11Seated Calf Raise 3 9-11 SHortCut to sHredWorkout ProgramPHase 1: Week 1 Workout 1: Chest, triCeps, Abs (multi-joint)Į圎rcisE sEts rEpsBench Press 4 9-11Incline Dumbbell Press 3 9-11Decline Smith Machine Press 3 9-11Dips 4 9-11Close-Grip Bench Press 4 9-11Cable Crunch 3 9-11Smith Machine Hip Thrust 3 9-11 Knee Tuck JumpDiagonal BoundTire FlipSkipping (in place)EllipticalDB CleanSmith Machine CleanStep-up with Knee Raise You want to keep each cardio acceleration minute as intense and demanding as possible.Ĭardio aCCeleration oPtionsKB SwingGoblet SquatSquat JumpBox JumpDB Step-upBB Step-upSprintsRunning in PlaceMedicine Ball SlamDumbbell LungeLunge JumpsSide-to-Side Box ShuffleSledgehammer SwingBattling RopesRocket JumpLateral BoundLateral Box JumpSide Standing Long JumpMountain ClimberJump Rope The goal is to gradually increase the time you spend doing high-intensity cardio. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Whatever you do, the point is to move for an entire minute.īetween each set, you’ll do one minute of a cardio acceleration exercise. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.Ĭardio effectively replaces your rest periods. Instead of resting between your lifts, you will do cardio between every single set. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire up your fat-burning furnace like nothing else. I'd suggest you look at people who get upvoted for their comments about hypertrophy programs and think about what they're doing right and what you're doing wrong.Workout ProgramCardio acceleration is critical to Shortcut to Shred. People talk about hypertrophy all the time on this sub. It's not what you're saying, but how you say it that gets you downvoted. You refer to what I said as nonsense, which it is not - you may not agree, but it's not nonsense. Then you respond to my comment with some overblown outrage ("don't you even dare"? really?) and say people don't have any business trying to do a 5x5, which comes off as condescending. Have you ever thought that the reason you're downvoted often is not because people here don't like advice about hypertrophy, but because you come off as a bit of a prick? Your original post is about how everyone in this sub is stupid and just parrots advice about 5x5s, which is negative. How exactly do you expect people to squat 250 without squatting 135 first? I'm a beginner and I'm enjoying learning the lifts using a linear 5x5. Saying that a 5x5 isn't good for beginners is not a popular opinion because many people don't find that to be the case and you're just going to have to deal with that.
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