Super Strength Workout
This brutally simple yet effective workout has 2 parts.
The first part of the workout focuses on maximum strength (intensity) on one core / main lift.
The second part of the workout focuses on density and volume and getting the most 'bang for your buck'.
It's nothing new or revolutionary, but it works if your stumped for time and want to hit all bases.
This is best if your not already on a structured program that your following consistently, such as if your on holiday and have access to a gym, or need something easy to follow.
This is not recommended for beginners.
Part 1: First 15 Minutes
Pick a main exercise. This should be a lift lift, preferably barbell, such as a squat squat, deadlift or bench press, as they allow for the most weight to be loaded.
The focus should be on maximum strength here. A few templates you can follow:
3×5 @ 80% 1RM
5×5 @ 75% 1RM
3-3-3 @ 85% 1RM
This should take under 15 minutes to complete.
Alternatively, you can establish a 3-5RM on the desired lift within 15 minutes.
You can be flexible with this, as long as your resting under 3 minutes a set and keep it low volume. Intensity is key * You get plenty of high rep action in part 2 …
* Intensity referring to the% of your 1RM, not your rate of perceived exertion (RPE).
Part 2: Last 15 Minutes
Part 2 we flip things around.
Select 3 accessory exercises. For example, on squat / leg day you could choose leg press, walking lunges and good mornings.
Optimally, compound movements are better, as you get a better hormonal response which works twofold for muscle gain and fat loss, but you can add an immunity exercise if you wish.
You will complete the exercises as a tri-set / complex, one after another with no rest between.
If you where to do 10 reps per exercise, at a tempo of 3-1-1 (3 seconds to lower, 1 second pause, 1 second to lift) equates to just under 3 minutes to complete all 3 exercises in a row.
For the above example, I'd go with a weight that I could do 15 solid reps with (around 50% 1RM). The focus is not on maximum load here, but total volume within the timeframe.
Now given the first part taken 15 minutes, we only have 15 minutes left, so arguably if you were to go with the scheme I provided above, you would be able to complete around 5 total rounds.
1 Round = The three exercises completed one after another (tri set).
You can experiment with the tempo and reps per exercise, but you want to limit it to a total of 3-4 exercises instead of turning it into a circuit.
This method is what crossfit peeps call 'AMRAP' which stands for as many rounds as possible. In this case however, our aim is not to achieve as many rounds as we can by focusing on speed of movement, but rather limiting the rest between exercises. Quality of movement, time under tension and limited rest are the goals here.
This will create a massive lactate buildup and taps into the muscle glycogen stores considering by moving beyond the anaerobic work zone.
You can use more ballistic movements (kettlebell swings, kettlebell snatches, medicine balls) however the total time under tension is a lot less, and you've got to increase the reps substantively, making the workout more aerobic in nature.
The beauty of it is you will not be inclined to waste as much time as you normally do between sets, mindlessly looking around the gym, texting or daydreaming … it makes you work, your RPE (rate of perceived exertion) will be high.
You should not be gassed after this, it is not cardio, but you will be breathing hard … treat it more like a hybrid bodybuilding workout, go for the pump and feel the burn, and just keep moving … embrace the pain.