to the Point Training
word or, rather, condition "normal" undergoes redefining day by
day. We all want to resume our way of life with its predictable
highs and lows, convenient challenges and welcome struggles. I'm
doing okay. Fear has been replaced by caution and I prepare not
to give up my freedom but to secure my liberty. How naïve to think
no one would determine to crush it. Beauty and goodness threaten
jealous and evil forces.
Morning brings with it a wrinkle on my forehead and a question I'm
yet unable to articulate. Got things to do and places to go, that
I know for sure. Brush your teeth and survey the horizons. No smoke.
Let's get to work.
you been exercising? It's tough to fight gravity when the days are
heavy. It's hard to focus when the mind is hazy and roving. I missed
a few workouts myself and I'm presumably the unforgiving taskmaster.
You've heard my sermon before; exercise and eat right for good.
It is not clever or original, profound or poetic but it's exact.
Today, more than ever, we need to be exercising, at home, on the
streets, at the park or in the gym. I'm a gym rat and for those
who frequent such savory establishments I have listed five condensed
workouts I call "Slumpbusters." They are immediate, to the point
and effective for focusing hazy and roving minds and stimulating
weary bodies for a precious short time.
are typically superset combinations that stray from the norm yet
retain integrity. Supersetting is a style of training where two
or more exercises that complement each other are performed one after
another to enhance training output. This multi-set training not
only condenses our workout time, but also increases our productivity
considerably. Slumpbusters are designed for temporary use (a day,
a week), but can be modified to fit into your training schedule
regularly if it feels right. Because they're novel, they're fresh
to the mind, fresh to the body.
some exceptions, the slumpbusting combinations listed here can be
performed using the pyramid system of reps and weight, or an 8-10
rep range using a moderate fixed weight. Four sets of any slumpbuster
is a minimum. If you're pumping and having fun, take it to 5, 6
or 7. One combination, if pushed, might be enough to maintain your
well-being and connection with the gym. Two combos can be mixed
according to your needs, desire and energy.
SETS OF 10 REPS
Nothing intricate here just dogged set after set with ensuing
momentum. Works well with basic bench, squat, standing bar curl,
press behind neck and lat row, although any exercise you dream up
will do. Start with light weights for 10 sets of 10. As you proceed
with thirty-30 second intervals the workload gets tougher until
10 reps are a delirious challenge forced reps, and partner
assists are allowed. This method of operation can effectively break
growth plateaus by periodic implementation over a six-week period.
& DOWN THE RACK
This bittersweet, pumping/burning dumbbell routine can bring tears
of bliss and tears of tortured submission to your eyes. Curling,
pressing, pulling, the scheme is the same: a total crunch of 8 to
10 sets in 4 to 5 minutes, virtually nonstop. Start light for 15
reps heading up the rack in 2.5 or 5-pound jumps, each consecutive
set done to max with very reasonable form (minimal cheating overlooked)
until a two-rep set is reached, then head back downhill, no coasting
allowed until your fortitude or blood sugar gives out. A partner
is helpful to spur you on, though the silent and brave who go the
trip alone are to be admired. The great burn and ache last for days
and informs you that this crazy slumpbuster can only be done once
or twice a month.
BENT-ARM PULLOVER & PRESS BARBELL CURL
A powerful and tough combination that hits the whole upper body,
from longitudinal abdominal to major biceps and triceps, from serratus
and lat to pec and front deltoid. Standing barbell curls done with
thrust put a substantial demand on the erectors and upper shoulder
cage a lot of pump, a lot of heavy breathing, a lot of circulation.
BARBELL CURL CLOSE-GRIP BENCH PRESS PULLDOWN
Pecs and front deltoids are involved but the main focus is on biceps
and triceps. The pulldowns offer relief from the demanding curl
and press, and continues voluminous blood flow.
DB CLEAN & PRESS STIFF-ARM DUMBBELL PULLOVER
The dumbbell clean & press is seldom done 'cuz it's ancient and
tough. Nevertheless, it's one of the best single bodybuilding exercises,
working erectors and shoulders, traps and back for power and muscular
density. The stiff-arm pullover performed with moderate weight for
concentrated reps allows you to re-oxygenize as you work the lats,
serratus and minor biceps and triceps.
Exercise, work out, train, call it what you may, but do it. It strengthens
the body, relieves the mind and restores hope. Ask those who do.
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