Do you want a workout that'll destroy you in a VERY short amount of time? Here is one for you.

As background, I know some guys that are freak strength trainers, and they have some "odd" protocols that produce amazing natural results. But they're brutal to perform.

This one is brutal, and very quick to do. So if you have a busy schedule, but can at least put a little time in the gym on weekdays, this can rock your world.

Typically, the workout plans by the guy that wrote this one do not make it out into the general public, but he put this one out there himself, so I'm posting it here.

You will notice that there is no warm up sets. You start with a lighter weight that will allow you to warm up as you go. Allow one minute in between exercises.

A widowmaker set is a set that has enough weight to make you reach muscle failure in 8 - 10 reps. You will use a rest/pause action to get through it. Meaning, pause just barely long enough to get the energy to complete another rep in good form.

You can see that these workouts will put you in and out of the gym in less than a half an hour.

mon forearms biceps
1)standing dumbbell curl 15-25 rp
2)reverse cable curl for forearms 12-15 reps (i do them in the middle of biceps so i get a slight rest for the widowmaker)
3)widowmaker biceps preacher curl hammer dumbbell 15 to 20 reps straight
stretch
4) I do a set of seated calves here too because this workout is so short

tues quads
1)smith squat up to heaviest 9-10 and then a 6-7 even heavier
2)widow leg press for 20 reps stretch
3) set of abs on the nautilus nitro for 10-15 reps heavy

wens shoulders triceps
1) hammer strength shoulder press for 15 rp
2) widowmaker lateral machine
3) reverse grip smith machine press for 15-25 rp
4) widow hammer triceps dip machine (triceps usually a strong body part but been doing the widow for my triceps because of that right triceps/nerve atrophy problem i had and now im afraid to give it up)

thurs hams and calves
1) lying hamstring curl rest paused
2 adductor machine rest paused
stiff legged stretch
3) standing calve machine (2 second negative at bottom but rest paused because of the foot slippage)
4) nautilus nitro ab machine again

fri back width back thickness
1) rack chins for reps
2) widowmaker for back width
3) deadlifts up to heaviest 8-10 and then even heavier 5-6
stretch

sat chest
1) chest machine rest paused
2) widowmaker smith incline
3) because my chest workout is so short i do one straight set of the pec deck pushes
stretch

 

I may have to give this a whirl for a week, I only get in 4-5 times a week thoug so I wonder if I could combine Thurs. and Friday.

 

If you combine them, be prepared to crawl out of the gym on all fours. I used to super-set until I was close to passing-out after a set. Love that feeling!

 

That looks like it could be a fun challenge.

How would you suggest I work this in with my current all-cardio workout? I swim about 2 miles, 4 days a week and I haven't done any lifting in 6 to 8 months.

 

You could certainly combine those.

In fact, you could combine quite a bit of it and make it into a three day routine.

It will wreck you!

 

True!

This "style" goes a bit beyond that, and it is quite a bit more painful than super setting.

Realize that you're only doing one "set" per exercise. But it is a brutal set.

 

That is going to be a challenge trying to fit that in bro because you would risk over training fairly quick. Props to you for the 2 mile swim, thats awesome.

This "style" of lifting was creating buy a guy who has tripped upon a lifting methodology that is extremely effective, but also very brutal. He goes by "DoggCrapp". The name started in jest, but his stuff caught on, so much so that he stopped publicly releasing workout, and required that his clients not share their workouts. He's even stopped taking clients.

There is plenty of info out there, and a lot written about the principles that he uses, but few full blown plans. I've been fortunate in that I have a business relationship with the guy, so I've seen the real deal plans, and lemme tell you; even the workout may only last 30 minutes, it is all you can do to walk out of the gym.

So when something comes out to the strength training public, it gets lapped up! Hence this plan. I have some personalized plans, and they're insane. and effective.

I digress, I got off on a tangent.

Zamirz, considering that this would zap your strength substantially, it might actually be counter productive for you. If you take a break from a full blown aquatic workout plan, then certainly try this. Or, if you cut back on the cardio, and use this as a lifting plan; I could see this working for you.

You would need to get done in an hour or so, or you would start burning muscle instead of using your body's other energy stores.

 

^ Pssst, ZAMIRZ not Zorro. Zorro couldn't lift more than a pint.

 

choke, I'm thinking of just cutting the cardio in half exactly and doing it in the morning. Then, after I get home, eat something light and hit the weights.

I wish the day was 2 hours longer. I'd get a lot more done. LOL

 

This could work for you then. If you did that, you could do this and swim during the same workout. It's certainly take the stank out of ya.