The Hotel Workout

By James Walker, CCS, STM, Biosig, Master Trainer

I call this the Hotel workout but it can be done anywhere, in little time, no excuses…the hotel didn’t have a gym, the gym was too crowded, I didn’t know how to use the equipment, etc, etc…Remember at the end of the day, week, month, and year, something is better than nothing! So ‘Just Do It’!

     Perform this workout in a circuit fashion, going from the first exercise to the second and to the third, i.e., A1, A2, A3, doing three rounds for 10 reps or 3 x 10. This will helps create the volume and the physiological response, i.e., metabolic elevation, growth hormone production, muscle growth, and fat loss that’s desired.

     Time permitting you could do up to 5 circuits or rounds. This program is do-able, convenient, and accessible for you, anywhere or time, no excuses! This can be done on a Monday/Wednesday or Tuesday/Thursday or Monday/Wednesday/Friday or Tuesday/Thursday/Saturday schedule.

Below is a brief description of a Two or Three Day Workout Format:

Day 1 – 10 reps each for 3 sets/rounds.

A1. standing bodyweight squat;  – with feet hip width apart or slightly wider and hands on waist, lower body   down towards floor as far as possible on a 3-4 tempo and return on a 2 tempo. 10 reps.

A2. incline pull up with towel or rope; - with a knot on the end (requires a secure door or rail or banister; or   wedge middle of a folded towel between door and door frame, shut, secure, or lock the door so it doesn’t open and will safely support your body weight; or wrap a towel around a rail or banister that’s strong and sturdy  enough to support your weight; hold the ends of the towel in each hand and position feet on floor close to the bottom of door or rail, lean body away from the door as far as possible, support your weight with the towel and your arms, pull body up to hands or towel on a 2 tempo and return on a 3-4 tempo. 10 reps.

A3. Lying hip lifts; – lay on the floor with your hands by sides and your feet up towards the ceiling, lift your hipsoff the floor 2-3 inches or as high as possible on a 1 tempo and return on a 2 tempo. 10-20 reps.

Day 2  – 10 reps each for 3 rounds.

A1. standing split squat;  – in a lunge stance with one foot forward and the other foot back, on forefoot with heel raised, lower torso down towards floor as far as possible on a 3-4 tempo and return on a 2 tempo. 10 reps.

A2. push up against a wall or on the floor; – with hands against the wall, feet hip width apart approximately 3-5 feet from the wall, lean towards the wall, lower torso towards the wall on a 3-4 tempo and return on a 2 tempo;   or in a push up position with hands and feet or knees on floor, lower torso towards the floor on a 3-4 tempo and return on a 2 tempo. 10 reps.

A3. Crunch; - laying on the floor with both legs bent and hands by sides on floor, slide your hands down    towards your hips and raise your torso up off the floor 2-3 inches on a 1 tempo and return on a 1 tempo. 10-20 reps.

Day 3  – 10 reps for 3 rounds.

A1. standing good-mornings;  – with a hands by ears and elbow out to the sides and feet hip width apart, keep chest up and shoulders back, push hips back as far as possible and bend torso forward towards the floor (bow position) on a 3-4 tempo and return on a 2 tempo. 10-20 reps.

A.2. seated dip between chairs; – position your body in a seated or semi-squat position between two chairs of equal size with body supported by each hand on a chair seat or with your back and hips over the edge of the   bed with hands by sides on bed for support, the legs and feet are out in front on the floor, lower the hips & torso down towards the floor as far as possible on a 3-4 tempo and return on a 2 tempo. 10 reps.

A3. Side hip lifts; - lay on one side supported by elbow and forearm against the floor with your feet slightly straddled (one forward & one back), raise your hips up off the floor as high as possible on a 1 tempo and return on a 2 tempo. 10 reps each side.

Remember take your time and don’t sweat it. Even if this is easy or only takes 10 minutes at the end of the week, month, and year you will have done much more work and burned many more calories as opposed to doing zero!   Each round should take 2 -3 minutes, followed by a 1-2 minute rest period. The entire workout should take between 10-20 minutes depending on the length of your rest periods.

     ‘Train Safe, Smart, & Results Driven’

Training Principles, Part Nine - Nutrition & Supplementation 101 Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition Con’t

d) Fats - consist of all oils from flesh, nuts, and plants including: butter, margarine, mayonnaise, vegetables, borage oil, flaxseed oil, CLA oil, GLA oil, beef, chicken, fish, lamb, egg yolk, turkey, and pork, and vitamins A, D, E, and K. Intake may be between 15-30% of total food intake, 1 gram of fat = 9 calories. Intake should be .3 gm (.4 gm if under 10/14 % body fat for males/females) per lb of body weight. So a 150 lb person take 45 gm per day and a 200 lb person 60 gm per day. The exemption to this is supplementation with omega 3 fish oil. We recommend taking 5-35 grams of omega–3 fatty acid such as Krill, salmon, omega 3, GLA, CLA, EPA, DHA, or EFA daily.

·      Eat lean choices of beef, pork, chicken, and lamb (cut off and discard extra fat)

·      Dietary fats are essential to the body and help to carry the fat-soluble vitamins.

·      Fats provide energy.

·      Fats surround and protect certain organs (heart, kidney, and liver).

·      Essential fatty acids help the liver to transport and breakdown fat and cholesterol.

·      Essential fatty acid help fat loss.

·      Essential fatty acid such as DHA help cognitive or brain function.

·      Essential fatty acid such as EPA help reduce inflammation and promote a healthy heart.

·      Choose monounsaturated fats such as olive oil, peanut oil, or oil with instead of trans-fats.

·      See vitamin function of A, D, E, and K.

e) Vitamins - consists of A, B, C, D, E, and K and are found in the foods that we eat, except D, which is also produced in the body with the help of sunlight. We recommend taking a daily multivitamin supplement to assist in your training.

·      Vitamin A found in fish oils and converted from carrots (carotene) helps tissue growth and repair, RNA production, and protects certain membranes from infection.

·      Vitamin B found in vegetables and animal tissue they help provide the body with energy, convert carbohydrates into glucose, metabolize fats and proteins, and aid in nervous system function and nerve health.

·      Vitamin C found in fruits and vegetables helps to heal tissue, form red blood cells, fight infections, reduce allergic reactions, maintains connective tissue, replenishes adrenaline, and protects vitamins B, A, and E against oxidation.

·      Vitamin D found in animal tissue, plant tissue, and fish-liver oils, and is produced in the body by exposure to sunlight, helps in the absorption and utilization of calcium and phosphorus, the development of bone and teeth , and nervous system function.

·      Vitamin E found in whole raw seeds, nuts, soybean, and cold-pressed vegetable oils, helps prevent vitamin A and other fatty acids from breaking down with other substances into harmful toxins, protects tissue, cells, and certain vitamins from aging, oxidation, and destruction. Enhances the endurance of heart, lung, and muscle cells.

·      Vitamin K manufactured in the intestines with the presence of certain milk related bacteria and in kelp, alfalfa, green vegetables, yogurt, egg yolks, fish-liver oils, safflower oil, and blackstrap molasses, helps blood to clot, carbohydrates to be stored in the body, and the liver to function normal.

f) Minerals - consist of calcium, chlorine, phosphorus, potassium, magnesium, sodium, zinc, chromium, iron, selenium, vanadium, etc…There are at least17 essential minerals that the body needs. Some are found in the body and others in foods. We recommend taking a daily multi mineral supplement.

·      Minerals are necessary for many mental and physical abilities.

·      Minerals are in bone, teeth, tissue, muscle, blood, and nerves.

·      Minerals assist in brain, heart, and nervous system functions as well as the building of bones and allowing physiological aspects to occur for athletics and everyday movement activities.

·      Minerals enhance muscle response, transmit messages and assist in the nervous, digestive, metabolic, hormonal, and endocrine systems. They also help in the utilization of nutrients from food.

·      Minerals help maintain water balance throughout the body and blood and tissue ph balance.

 Nutritional Summary-Recommendations:

1.    Daily water intake should be between 75-140 fl oz depending on your body weight and climate conditions.

2.    Daily protein intake should consists of a variety: beef, buffalo, chicken, exotic meats, fish, lamb, lean pork, shellfish, turkey, etc, and be between 150-400 gm depending on your body weight and goals.

3.    Daily carbohydrate intake should consists of mostly vegetables, especially leafy and green ones but reds and yellows also and some nuts and fruits, mostly low glycemic ones depending on your composition and may be consumed freely with little restriction if consumed without heavy sauces and oils.

4.    Take a daily multi-vitamin/mineral supplement.

5.    Take a daily multi-mineral.

6.    Take a omega-3 fatty acid supplement and vitamin D3 supplement.

7.    Take the post workout shake or meal – it is extremely important for muscle and strength development, recovery, and hormonal balance, which may be in supplement form for optimal absorption. Try to limit protein/carbohydrate supplement to the post workout meal.

8.    Learn to eat a variety of real foods, the proper type, time, amount, and portion, 4-8 meals per day.

9.    Protein-amino acid supplementation may be used during certain circumstances, meals, during workouts, or after workouts.

REFERENCES–

1. Paul Chek– “The Golf Biomechanics Manual”; “Scientific Back Training”;
2. Charlie Francis – “Training for Speed”.
3. Jurgen Hartmann and Harold Tunnemann –“Fitness and Training for All Sports”.
4. Michael Leahy – “Active Release Techniques Soft Tissue Management System”.
5. Richard Magill – “Motor Learning Concepts and Applications”.
6. Charles Poliquin – “Modern Trends in Strength training”; “The Poliquin Principles”; “Manly Weight    Loss”; “Winning the Arms Race”.
7. Mark Guthrie - “Coaching Track & Field Successfully”.
8. Jonny Bowden - “living the Low Carb Life”.     
9. Mario DiPasquale - “The Anabolic Solution”; “The Metabolic Diet”.   
10. Harvey Newton - “Explosive Lifting for Sports”.    
11. Steven Fleck & William Kraemer - “The Ultimate Training System - Periodization Breakthrough!”     
12. Bill Phillips - “Sports Supplement Review”.                                                                     

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Eight - Nutrition & Supplementation 101

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition and supplementation is probably one of the most underutilized and misunderstood proponents of training. Proper implementation could dramatically impact regeneration, recovery, healing, muscle hypertrophy, super compensation, strength, power, mood, energy, and overall progress, Part eight reviews the elementary components of nutrition and supplementation.

 1. Nutrients - are components of food that nourish the body by providing energy, rebuilding cells, and regulating metabolic functions. They include: carbohydrates, fats, proteins, vitamins, minerals, and water.

 2. Supplements - are nutrients that is prepared as a pill, powder, or liquid used in conjunction with the food to supply adequate or additional nutrient levels.

 a)    Water - is the most abundant substance in the body (60% of body weight). Intake should be about ½ of your bodyweight in ounces per day and up to 66% in the summer or when it is warm or if you are doing endurance workouts.

·     Water is essential to transport nutrients, vitamins, minerals, and carbohydrates throughout the body.

·      Water is necessary for electrical impulses for optimal muscle contraction.

·      Muscle consists of 50-70 % water so sweating causes cooling and dehydration.

·      1-2 % of bodyweight loss in water may cause 7-10 % decrease in endurance performance and a 5-6% decrease in strength performance.

b)    Proteins - consist of all flesh foods, including: beef, chicken, eggs, fish, lamb, legumes and rice, pork, shell fish, tofu, turkey, protein bars, and powder supplements. Intake should be 30-50% of total food intake, 1 gram of protein = 4 calories. For muscle weight gain intake 1 grams per lb of bodyweight. If there is no increase in muscular weight after 2-6 weeks slightly increase your intake by 10% increments for the next four weeks or until you find your correct amount, up to 2 grams per lb of bodyweight. When not training or just trying to maintain current muscle mass try consuming (.8) gram of protein per lb of bodyweight.

 ·   Protein is essential to build muscle tissue, maintain muscle, repair the body, increase metabolic rate, and manufacture antibodies and hormones.

·     Eat complete proteins (lean/low fat: beef, chicken, eggs or egg whites, fish, lamb, pork, and turkey or a good quality supplement).

·   Evenly space meals at regular intervals (2-3 hrs) four to six meals per day to increase absorption, optimize utilization, and aid metabolic rate increase.

·      Excess protein will be converted to fat if you over eat.

·      Also protein will be converted into glucose (sugar) if you don” t consume enough vegetables or foliates or carbohydrates.

·      Usually your fist size or the palm of your hand to total hand size is a good reference or 4-12 oz cooked, depending on your size and metabolism. An exception to this amount can be made for the post workout meal and for individual metabolic rate.

·    No deli or processed meats due to the low quality of protein and high fat content unless organic.

c)    Carbohydrates - consist of all plant foods including: beans, bread, fruit, grains (fiber), honey, jam or jelly, juice, lentils, pasta, potatoes, rice, soda, sugar, energy supplements, and vegetables. Intake may be between 25-40% of total food intake, depending on body composition and hormonal profile. 1 gram of carbohydrate = 4 calories. For weight gain and post workout recovery intake may be as much as 100-200 grams if your body fat is below the10% (male) and 14% (female) range. If your body fat is above this your post workout shake/meal should be limited to 20-40 grams maximum. Once the ideal body fat is attained daily intake should be increased and rotated to manage ideal composition and fat% e.g., every 2-5 days you can consume additional carbohydrates (up to 100 gm extra) to load if needed or desired. Please use beans, fruits, lentils, natural grains (with fiber), potatoes, and vegetables (especially dark green and leafy), which are the better choices.

·      Carbohydrates are important because they supply energy in the form of glucose (sugar) to the muscle cells.

·   Carbohydrates also spare protein by preventing the conversion of protein to glucose (gluconeogenesis) when not enough carbohydrates are consumed. So this prevents muscle loss in the long run.

·      There are two types of carbohydrates simple (sugar, sodas, fruit sugars-juices, candies, etc) and complex (brown rice, potatoes, yams, beans, lentils, grains, multigrain bread, some vegetables, etc). Most of your carbohydrates should come from vegetables (particularly the green and leafy green ones), some from complex fiber group, and some from fruits.

·      Eat your carbohydrates with protein-this will give you better-sustained energy.

·      Excess carbohydrates will be converted into fat if you over eat or consume those with high glycemic values.

·      Evenly, pace your meals for optimal absorption, energy, and utilization.

·      Keep processed flours and sugars, breads, and pastas, down to a minimum of 1-2 per week or not at all depending on your hormonal profile.

‘Train Safe, Smart, & Results Driven’

Maximizing Metabolic Function With Strength & Structure

By James Walker CCS, STM, BioSig, MT

After years of personal experience, observational relevance, and just plain frustration with the overall level of Fitness & Health Nationally, I wanted to write an article about maximizing workout time. Since time seems to be a determining factor or excuse for not working out, I’d like to offer some ways to maximize it. Part of my rationale is if you can only do 10 minutes of intense exercise, 6 times a week, at the end of the year its 3,120 minutes, which is a lot more than zero! Most importantly it will help to improve your life, fitness, and health! It’s all accumulative!

For example, a most recent fitness study claims that sixty seconds of high intensity exercise is more valuable than 20-30 minutes of low intensity exercise. For decades’ trainers in the know have been advocating interval training over long sustained endurance work. I learned this in the early 80’s, training to improve my mile run time, which I ran in 6 plus minutes with minimal endurance work, to 4 & a half minutes with sprint and strength work.

One of the things that I learned was that quality training was more important that quantity training. So sprinting on the track, up hills, in the pool, on the bike, etc, improved my speed and fitness more than doing any long distance aerobic workouts. It required way less time, instead of 90-120 minutes, it took me to 15-30. So I started doing 2 shorter workouts a day, one in the early am and another midday or later, whenever I could get it in. This naturally elevated my metabolism and kept it going throughout the day!

Getting married, having a family, and business mentally got me away from that but recently I’ve decided to return to it but make it easily doable, which I’m sharing with you.

Upon rising exercise will jump start your metabolism for the day the only drawback is usually your mind and body aren’t fully awake so choosing an exercise that will help wake you up, like a cup of coffee, but without being overwhelmed is important. Structural strengthening exercises like Y raises, trap 3 raises, Petersen step ups, lying hip bridges, side arm rotations, planks, etc will serve this purpose. Just doing 3 sets of 60 seconds each will wake you up, jump start your day, and not require much time 4-6 minutes total, with 30-60 seconds rest or less between sets.

AM Workout Example:

Day 1, Lying single bent leg hip bridge with foot on the floor or elevated, 60s x 3 sets, with a 151 tempo.

Day 2, Front plank with forearms arms on top of a physioball, 60s x 3 sets, with a 60s tempo.

Day 3, Lying Y arm raise with dumbbells, 3-5lbs, 60s x 3 sets, with a 151 tempo.

Day 4, Petersen step ups, using a normal step, 60s x 3 sets each leg, with a 111 tempo.

Day 5, Lying Leg raise & hip lift, with knees slightly bent, 60s x 3 sets, with a 111 tempo.

Day 6, Lying on side, arm rotation with a dumbbell, 1-10lbs, 60s x 3 sets, with a 311 tempo.

Do as many as possible (amap) with good form, pause if necessary, then continue until 60s is up. Eventually you’ll be able to complete the 60s without pausing with good form.

Midday or afternoon workout would be at a higher intensity level, since your mind and body should be optimally active. Thus using large muscle groups or compound or multiple joint exercises should be the plan. This could include alternating a upper and a lower body exercise, like a push up or bench press with a squat, performed together in a superset fashion. Possibly doing each set for 30-60 seconds depending on your goal, completing 6-8 sets of each upper and lower body exercise. If Four exercises is used do 3-4 sets of each. This should take 15-30 minutes total, including a quick 3-4 set warm up for each. The resistance should be heavy but allowing good form, controlled tempo, and theability to complete the set.

Warm up sample: i.e., bench press, if your actual exercise weight is 200lb, then warm up set one is 100lb x 3-4 reps, set two is 125lb x 2-3 reps, set three is 150lb x 1-2, and set four is 175lb x 1-2 reps, or using approximately 50%, 62%, 75%, and 87% of your workout weight to warm up with.

PM Workout Example:

Day 1, A1-Barbell or dumbbell split squats, 30-60s each leg x 6 sets, with a 301 tempo; A2- Lying pull ups, 30-60s x 6 sets, with a 311 tempo.

Day 2, A1-Barbell or dumbbell Romanian deadlifts (RDL), 30-60s x 6 sets, with a 301 tempo; A2- Barbell or dumbbell bench press, 30-60s x 6 sets, with a 301 tempo.

Day 3, A1-Double or single leg Physioball leg curls, 30-60s each x 6 sets, with a 311 tempo; A2-Barbell or dumbbell upright row, 30-60s x 6 sets, with a 311 tempo.

Day 4, A1-Barbell or dumbbell squat, 30-60s x 6 sets, with a 301 tempo; A2-Chin ups, 30-60s x 6 sets, with a 201 tempo.

Day 5, A1-Barbell or dumbbell or weight plate, 45 degree back extensions, 30-60s x 6 sets, with a 311 tempo; A2-Barbell or dumbbell seated press, 30-60s x 6 sets, with a 301 tempo.

Day 6, A1-Seated or prone machine leg curls, 30-60s x 6 sets, with a 311 tempo; A2-Barbell or dumbbell pullover, 30-60s x 6 sets, with a 311 tempo.

The most important aspects are just doing it (aka Nike, ‘Just Do It’), consistency (doing it on a regular basis), correct form (good posture & tempo), intensity (70-90% of a 1 rep max lift), and short duration (15-30 minutes). The exercises can be performed numerous ways, upper body together, lower body together, upper & lower body together, or combining 2-4 exercises together.

  At night, before dinner if possible, stretch for 60s x 3 sets. Choose your worst or most difficult stretch a do it for 60s sets, preferably in a PNF manner, i.e., contract the muscle for 5-10 seconds, followed by a 2-3 second release and relax. Each night you can choose a different stretch or repeat the same tight one. This will offer you a complete training regime taking 25-35 minutes a day, keeping you active at least three times a day.

I hope this is helpful,

'Train Safe, Smart, & Results Driven’

German Volume Workout @ Home! Part 2

By James Walker CCS, STM, BioSig, Master Trainer

German Volume Workout- For those of you who have some in home exercise equipment or who like to purchase some, i.e., physioball (Sissal USA) anti-burst which means if you happen to run over something sharp it won’t explode or burst like a balloon, and it will support 1,000-2,000lb, so it’s sturdy and safer than the cheaper ball. It will cost between $25-$40 and will last a long time. I still have a few that are over 13 years old and one that’s over 15.

Also having a few pairs of dumbbells would be nice, any combination from 5-40lb. If you’re on a budget, $50-$100, find a set of changeable dumbbells, that comes with 2 bars, 4 collars, and a variety of weight plates, 2.5lb, 5lb, 7.5lb, and 10lb, so you can make up your own combinations. Though if you have extra cash then purchase a set of quick-change dumbbells, either Power Blocks, Bowflex, Performance, Reebok, Stamina Versa, XMark, or similar ones. They take up less space and you just have to insert a pin or turn a dial to change the weight amount. They come in pairs of various sizes 5-20lb, 5-40lb, 5-80lb, 5-120lb, and may cost from $100-$1,2000. I would suggest that you shop around for the best price but also check out the reviews on the Internet or Youtube.

Download the German Volume Workout @ Home! Part 2 Excel spreadsheet to record your workout.

If you need a reminder of the explanations, terms, definitions, or more information about the German Volume, review the German Volume Workout@Home Part 1. Otherwise proceed to the example.

Four Day Workout Example:

Day 1 (Monday) â€“ 10 x 10

A.1. standing squat with a single dumbbell; tempo 4/302  – with feet hip width apart or slightly wider and dumbbell held against your chest, keep chin up and shoulders back, lower body down towards floor as far as possible on a 3-4 tempo and return to start position on a 2.

A.2. bent over row with dumbbells; tempo 4/302  – with feet hip width apart, hips pushed back as far as possible, torso bent over in a bow position, lower back arched, knees bent, and dumbbells by knee’s, pull dumbbells towards waist on a 2 tempo and return to start position on a 3-4.

Day 2 (Tue or Wed) â€“ 10 x 10

A.1. lying leg curl with physioball; tempo 4/302 – lying position with legs extended and heels on top of the physioball, hands by sides, raise hips up towards the ceiling as far as possible on a 1 tempo, pull physioball in towards hips on a 2 tempo, push out on a 3-4 tempo, and lower hips to floor on a 1 tempo.

A.2. standing or seated overhead press with dumbbells; tempo 4/302  – with feet hip width apart and dumbbells next to shoulders in a neutral grip (palms facing in), press dumbbells up towards the ceiling and to the back of the head on a 2 tempo and return to start position on a 3-4 tempo.

Day 3 (Thur or Fri) â€“ 10 x 10

A.1. standing sumo squat with a single dumbbell; tempo 4/302  – with feet in a wide stance with toes pointed slightly out, hold a single dumbbell down between your legs, lower torso down towards floor as far as possible on a 3-4 tempo and return to start position on a 2 tempo.

A.2. lying pullover on physioball with a single dumbbell; tempo 4/302  – lying with upper back on physioball, feet on the floor with knees bent about 90 degrees, hips raised, and single dumbbell raised towards the ceiling with a triangle grip on dumbbell, lower the dumbbell overhead and down towards the floor as far as possible on a 3-4 tempo, keep elbows slightly bent, and return  to start position on a 2 tempo.

Day 4 (Fri or Sun) â€“ 10 x 10

A.1. standing romanian deadlift (rdl) with dumbbells; tempo 4/302  – with feet hip width apart and dumbbells at sides, keep chest up and shoulders back, push hips back as far as possible and bend torso forward towards the floor (bow position) on a 3-4 tempo and return to start position on a 2 tempo.

A.2. lying chest press on physioball with dumbbells; tempo 4/302  – lying with upper back on physioball, feet on the floor with knees bent about 90 degrees, hips raised, and dumbbells next to shoulders in a neutral grip, press the dumbbells up towards the ceiling on a 2 tempo and return to start position on a 3-4 tempo.

Again, remember and take your time if you are just beginning, especially if you haven’t worked out in a while. Start with 5 sets of 10 reps and gradually build up to 10 sets over a 5 week duration. Each set should take 50-60 seconds followed by a 15-60 second rest period. The entire workout should take between 20-40 minutes depending on the length of your rest periods.  This workout can be done for about 16 weeks If you are truly a beginner or novice.

German Volume Workout @ Home! Part 1

By James Walker CCS, STM, BioSig, Master Trainer

I've wanted to write this article for some time because I think it would help give direction to those who have wanted to work out but maybe lacked direction or a facility or equipment. The German Volume (GV) workout is famous for increasing metabolic rate, natural Growth Hormone production, muscle growth, and fat loss. Since it uses a lower intensity or resistance level, it’s a great way to jump-start a fitness-weight-loss program.

The German Volume uses an intensity or resistance load that is about 60% of a 1 rep max (1RM) for that given exercise, e.g., if you could bench press 100lb for a one rep then you would use 60lb to start the German Volume. Another way to determine the starting resistance is to choose a resistance or exercise or weight that you could do for 20 reps but you you’ll only be doing 10. So, if you can do 20 push-ups that’s a perfect exercise.

Another key component of the German Volume is performing 10 reps of 10 sets or 10 x 10 for the exercise, which helps to create the volume and the physiological response, i.e., metabolic elevation, growth hormone production, muscle growth, and fat loss. For a de-conditioned person this may seem like a lot but it can easily be modified to suit their starting level. A beginner may start with 5 sets of 10 reps and add one set each week until 10 sets is reached during the next 5 weeks. Continue with the10 sets for the next 11 weeks or 16 weeks total.

One intention of this program is to make it do-able, convenient, and accessible for the participant to do in their home or when away, that doesn’t require a facility or a membership or any expensive equipment. To be most beneficial this program should be performed four times a week. This can be done on a Monday, Tuesday, Thursday, Friday schedule or a Monday, Wednesday, Friday, Sunday schedule.

Download the German Volume Workout @ Home! Part 1 Excel spreadsheet to record your workout.

Below is a brief description of terms followed by a four-day workout example.

Terms:

• A.1 & A.2 – rank or order of the exercises performed together; also called superset e.g., perform a set of 10 reps for exercise A.1, then does a set of 10 reps for exercise A.2; rest 15-60 seconds and repeat the sequence until all 10 sets are completed.

• Repetition (rep) – is each time a movement of an exercise is performed, either singularly or consecutively.

• Set – a group of reps performed together followed by a brief or long rest interval.

• Tempo – is the rate or seconds that it takes to performed the rep, this regulates the movement, enhances muscle fiber recruitment, reduces injury, and controls the amount of time under tension (TUT) of the muscle; Tempo or TUT is expressed numerically i.e., 302; 302 equals 3+0+2=5 seconds of TUT to perform one rep or 50 seconds of TUT to perform 10 reps (or one set of 10 reps); 402=6 seconds of TUT for one rep or 60 seconds of TUT to complete 10 reps.

• 3 is the negative muscle contraction of the movement and is the lowering phase when pulling or pressing; e.g., lowering down in a squat or push up.
• 0 is the middle phase of the movement; e.g., top or bottom position of a squat or push up.
• 2 is the positive muscle contraction of the movement and is the raising phase when pulling or pressing; e.g., raising up in a squat or push up.

Four Day Workout Example:

Day 1 (Monday) â€“ 10 x 10

A.1. standing bodyweight squat; tempo 4/302  – with feet hip width apart or slightly wider and hands on waist, lower body down towards floor as far as possible on a 3-4 tempo and return to start position on a 2 tempo.

A.2. incline pull up with towel or rope with a knot on the end (requires a secure door or rail or banister); tempo 4/302  – wedge middle of a folded towel between door and door frame, shut, secure, or lock the door so it doesn’t open and will safely support your body weight; or wrap a towel around a rail or banister that’s strong and sturdy enough to support your weight; hold the ends of the towel in each hand and position feet on floor close to the bottom of door or rail, lean body away from the door as far as possible, support your weight with the towel and your arms, pull body up and hands to chest on a 2 tempo and return to start position on a 3-4 tempo.

Day 2 (Tue or Wed) â€“ 10 x 10

A.1. lying bent knee hip lift; tempo 4/302 – lying position with feet on the floor or elevated on a step or chair (more difficult), knees bent 90 degrees, raise hips and torso up towards the ceiling as far as possible on a 2 tempo and return to start position on a 3-4 tempo.

A.2. push up against a wall or on the floor; tempo 4/302  – with hands against the wall, feet hip width apart approximately 3-5 feet from the wall, lean towards the wall, lower torso towards the wall on a 3-4 tempo and return to start position on a 2 tempo; or in a push up position with hands and feet or knees on floor, lower torso towards the floor on a 3-4 tempo and return to start position on a 2 tempo.

Day 3 (Thur or Fri) â€“ 10 x 10

A.1. standing split squat; tempo 4/302  – in a lunge stance with one foot forward and the other foot back, on forefoot with heel raised, lower torso down towards floor as far as possible on a 3-4 tempo and return to start position on a 2 tempo.

A.2. prone arm push & pull with furniture slider or 8” x 12” piece of card board; tempo 4/302  – in a prone push up position with hands on top of slider or cardboard and knees on the floor, push slider away from the body as far as possible on a 3-4 tempo and pull in to return to start position on a 2 tempo.

Day 4 (Fri or Sun) â€“ 10 x 10

A.1. standing good-mornings; tempo 4/302  – with a hands by ears and elbow out to the sides and feet hip width apart, keep chest up and shoulders back, push hips back as far as possible and bend torso forward towards the floor (bow position) on a 3-4 tempo and return to start position on a 2 tempo.

A.2. seated dip between chairs; tempo 4/302  – position your body in a seated or squat position between two chairs of equal size with body supported by each hand on a chair seat, the legs and feet are 1-3 feet out in front, lower the hips & torso down towards the floor as far as possible on a 3-4 tempo and return to start position on a 2 tempo.

Remember take your time and don’t overwhelm yourself in the beginning especially if you haven’t worked out in a while. Start with 5 sets of 10 reps and gradually build up to 10 sets over a 5 week duration. Each set should take 50-60 seconds followed by a 15-60 second rest period. The entire workout should take between 20-40 minutes depending on the length of your rest periods. This workout can be done for about 16 weeks for the beginner.

Next in Part 2 I will outline a four-day example workout for those of you who have some home equipment i.e., physioball and dumbbells.