Thursday, 1 January 2009

Compressed Volume, All Body

Same rationale as for the Compressed Volume Upper Body Focus and Compressed Volume, Back Focus except covering a broad range of exercises. In this case:

Chin Ups - can be weighted
Deadlift (I tend to do Romanian)
Dumbbell Bench Press
Clean and Press with Dumbbell

For these exercises I prefer to go with lower reps - usually 5 - and go for 5 rounds, but 3 rounds of 10 also works well. There is official rest - you just cycle through the exercises and rounds taking only the rest you need to move between stations and stay alive ;-)

The same caveats apply as for the Compressed Volume Upper Body Focus. You can get a lot of work done in a short space of time, but it hurts and it's important to select weights that are not overambitious. You don't want to have to change weights mid round or fail.

Yes, your muscles get to rest when you are doing a different exercise, but something like deadlift really hits the whole body and suddenly those pull ups become very hard in round number 5! I also discovered recently that basketball rollouts do in fact work your lats.