Stephen Adele

TRAIN BRUTALLY INTENSELY

By Stephen Adele

WHAT IF I TOLD YOU THAT YOU COULD EASILY GET THREE TIMES THE PROGRESS (from your current workouts) with half the time in your gym? Sound impossible? It's not! It's called "intensity." Either you've got it, or you don't.

That doesn't mean you can't, however, learn how to be much more intense and turn your routines into gut-busting, electrifying, result-producing workouts. In fact, once you apply intensity to your workouts, you'll trigger more muscle growth in the first four weeks than you probably ever have before… with only four workouts a week (at just 30 to 45 minutes each)!

Here's how...

First, spend less time chit-chatting. Idle gym gossiping between sets is a big no-no. To keep your intensity high, you should be resting no more than 45 to 120 seconds between sets (depending on the size of the body part of course—legs would require a little more time, whereas biceps might require only 30 to 45 seconds). But notice I said "a little more time." How many times have you seen guys sitting around between sets talking, walking by the cardio machines to check out the women, or sitting on a bench wrapping their knees, getting themselves psyched up for their next set?

Heck, on many occasions, I've walked in the gym, performed my entire workout, and left while some guy is still sitting on the same bench press on his eighth or ninth set. Look, the fact is, about 90% of all weight trainers (this might include you right now) spend their entire lives struggling like this in the gym.

"...'push' yourself beyond your limits to cause serious damage to those muscle fibers."

Second, remember when I said you can't build new, stronger muscle fibers unless you damage these fibers... well, damage doesn't come in the form of wimping out at the end of your sets. You want to "push" yourself beyond your limits to cause serious damage to those muscle fibers. And you can do this on each and every set by simply following this rule: "When you can't do any more repetitions, do two more!" Push yourself to exhaustion on every set.

Say you're shooting for ten reps, and you hit it... what are you stopping for? Push through your pain barrier and crank out a couple more reps. Even if you don't have a person spotting you, just do partial reps. Anything. Just get two more. During these "extra" reps, you will separate yourself from all others and pass them all up in record time! You'll grow so fast, you'll begin to scare your workout partner.

Last, the shortest route to massive, unlimited muscle growth is to stick to the basic, "hard-core" exercises. Like barbell rows or deadlifts for that v-shaped back; barbell squats for those massive, sweeping thighs; bench presses for a thick, powerful-looking chest. And that goes for the smaller muscle groups too. Don't be afraid to do heavy barbell curls for your biceps or heavy military presses for your shoulders.

Most guys never discover a routine that will give them the constant, sustained growth they desire. That's because any program that simply skips out on the basic, fundamental "maximum growth" exercises is horribly incomplete—it ignores all of the lifts (like squats and deadlifts) that signal the body to send surges of growth-boosting hormones and cause you to grow—to gain both size and muscle.

You know, in your heart, this is true. Yet, most of the time you might want to skip over these "hardcore" lifts because they seem too difficult. Some guys will flounder like this for years. Don't be one of them.

For the most brutally intense physical workouts you've ever felt in your life, give the high-intensity method a try... it will instantly trigger new muscle growth—guaranteed!

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