3 Minutes and 50 Seconds Strength Workout Tip

WEBSITE: http://www.synergy-athletics.com/free-bonus MANUAL: http://www.bullstrength.com

What can you do in 3 minutes and 50 seconds?

Steam some broccolli
MAYBE find what you are looking for in a grocery store
Send a text message (if you are old like me)
and now GET STRONGER.
We have started to use tabata inspired strength pairings at the end of workouts with great results! Of course tabata refers to a conditioning method, and we are using it for strength. So even though I hate bastardizing fitness termonology, I want to make sure I give credit to the timing scheme - 20 action 10 rest.

Here's how to use it:
Choose two exercises. I like push/pull combos, different facets of grip training, various core training movements. This is a perfect time to work on those "smaller muscle groups" that you did not hit directly train during the workout. It also can give you a quick "vanity" section in your workout without spending a lot more time in the gym.

Perform one exercise for 20 seconds. Rest for 10 seconds and switch to the other exercise. Repeat for 8 rounds.

I would only recommend doing this 1-2 times a week and after a low to moderate volume workout.




Examples:
Push Ups and Supine Rows
Sprint Sit Ups and Planks
Glute Ham Raises and Goblet Squats
Thick Grip hold and towel holds (see video below)
Dips and straight bar curls
Dumbbell flat bench and band pull aparts
Try each of these exercises over the next few weeks of training and find one that you like. Start working it in on a regular basis and you will start seeing a big difference in an often neglected body part!

"Tabata" Grip Intervals
Shown here are the first 4 rounds. I am alternating between my favorite fat bar tool - Fat Gripz - and some simple hand towels we picked up at Target. My hands and forearms were SMOKED after this exercise complex.

- Joe Hashey, CSCS -

TEN CARP LIE MUSIC http://www.reverbnation.com/tencarplie




KEYWORDS:

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Category:

Sports

Tags:

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• fast exercise
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• tabata intervals
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[mcgregor04]

using rug for gripping is kinda awkward..

[jhashey]

@mcgregor04 It is a towel, more flexible than a rug - trains different facet of grip than just support with the thick grips and is a popular cheap way to get the hands strong.

[DeMoNSe3d]

Man never thought of this, Great!!!

[andyman820]

@SFO14 as many rounds as you want, but 8 at the least is typical.

[id0stuff]

@SFO14 8 rounds (4 minutes)

[powerlifterism1]

Fat Gripz FTW

[JoshSonsiadekDC]

I can't wait for the Fat Gripz I ordered to arrive. I saw them on you list of X-mas gift suggestions. It seems that I have much less soreness in my forearms from using thicker grips. Do you find that to be case? From a mechanical standpoint it makes sense to me.

[SFO14]

20 seconds hold, 10 second pause? and you do this how many times?