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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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"Top Bodybuilder Reveals His Secret 1 Rep Training System
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FITNESS TIP FOR 3/20/2002
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This weeks training article takes away all excuses for not
training because you don't have the right equipment. With the
"Exercise/Rest Principle Formula" you can build your body
with nothing but bodyweight only exercises. All you really
need is an improvised dip bar (the backs of 2 chairs will
work just fine) and an improvised chin bar (how about
chinning from a rafter?)
I hope you enjoy the article.
All the best,
Paul
EXERCISE/REST PRINCIPLE FORMULA
By: Dennis B. Weis
The "Yukon Hercules"
Use on any Non-Apparatus bodyweight only exercise:
Chin-ups
Crunches
Dips
Leg raises
Pushups
Squats (one-legged) Sissy Squats
STAGE 1
Using the 1-legged squat as an example, begin by
performing this exercise for as many ultra-strict
repetitions as possible within a 10 second time frame,
Now rest for exactly 10 seconds; after the 10 second rest,
immediately begin to perform some more 1-legged squats
for 10 seconds, then take another 10-second rest. Continue
this pattern of 10 seconds of exercise followed by 10
seconds of rest for 9 more complete cycles, for a total of 10.
On each of the succeeding five days you increase the
number of cycles by two.
STAGE1 CYCLES WORK REST ACCUMULATED WORK/REST TIME
seconds seconds minutes/seconds
Day 1 10 10 10 1:40 1:40
2 12 10 10 2:00 2:00
3 14 10 10 2:20 2:20
4 16 10 10 2:40 2:40
5 18 10 10 3:00 3:00
6 20 10 10 3:20 3:20
STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout
days and begins with 10 cycles of work and rest, increasing to
20 by day six, The difference here is that you will perform 15
seconds of exercise and take 10 seconds of rest per cycle,
STAGE 3
At this stage you switch to 20 seconds of exercise and take 10
seconds of rest per cycle.
STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest
per cycle.
STAGE 5
In the last stage you do 30 seconds of exercise and take 5
seconds of rest per cycle.
To summarize, here are the steps for successfully completing
the five stages of the exercise/rest principle.
1. Each individual stage (1-5) consists of 6 workout days. The
workouts can be performed on consecutive days, or you can do
them every other day.
2. Begin each new stage on day 1 by doing a minimum of 10
nonstop sequences of the exercise/rest principle, then on each
scheduled workout day thereafter be sure to add 2 nonstop
sequences (as in the detailed stage 1 example).
3. Always do as many ultra-strict repetitions as possible during
the work phase.
Follow the Exercise/Rest Formula as described and you
discover a renewed interest in performing bodyweight only
exercises.
Stay flexed!!!
Dennis Weis
Note: Dennis has many other great training programs
available for instant download visit his website
Dennis Weis
