Let’s face it, everyone wants great arms; men want them jacked and women want them lean and defined… or “toned” as they call it. While having sexy arms is a common goal, the way most go about achieving this goal is completely retarded. Great biceps aren’t just built off of thousands of concentration curls, they are built from a foundation of heavy deadlifts, rows and chins. I always say the following: “Find me a man that can deadlift over 500lbs and I’ll show you a man with huge arms.”

This is why I don’t really do much direct arm work; because I lift heavy enough in my other exercises to stimulate bicep/tricep growth. In fact, most say that for my weight I have the biggest arms they’ve ever seen. However, I can’t deny the sheer fun factor of working the arms – It’s just so damn satisfying. So today I’ll show you one of my favourite arm routines, it’s called The Arm Blaster.

How It Works

There are four main elements to this routine: A,B,C & D and each element targets a specific rep range and load. You can either throw each element at the end of your normal workouts (which is what I do) or stack them all together to create a complete arm routine for the day. Personally, spending an entire day on arms is a waste of time unless you’re a pro bodybuilder; there’s no need for it. What I’d do is throw in each element at the end of your normal 3-4day/week workout routine.

So for example, let’s say that you’ve chosen to do my SuperSet Fat Loss Workout (SSFLW) and you want to do it 3 days per week: Monday, Wed, & Friday. If you threw in the Arm Blaster routine, below is what your week would look like:

The Arm Blaster

BB = Barbells | DB = Dumbbells

Element A | Rest: 60 Seconds

Element B | Rest: 90 Seconds

Element C | Rest: 120 Seconds

Element D | Rest: 140 Seconds

Notes:

The exercise selection isn’t written in stone, you can change it up to suit your needs. You can also change up the order if for some reason you don’t like working your biceps first, it really doesn’t matter as long as you pay close attention to the rep ranges and loads. One thing you’ll probably realize is that for Element A you’ll probably pick a weight that’s too light and for Element D you’ll probably end up picking a weight that maxes you out at 15 so be aware of that.

Have fun, kick ass and as always, bring your A game bitches! Oh and be sure to comment and let me know how sore your arms are, I love hearing stories of soreness and quality pain. It’s the kind of shit that wakes me up in the mornings.

Cheers

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© 2011 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

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I’ve always known that using super-sets in a workout is the most efficient way to get extremely lean in the shortest amount of time possible – It’s why I give away the 3 week workout plan in the HeadStart fitness report (Hint: I don’t do shit without a reason.) If there was ever a “magic pill” solution in the fitness industry, this would be it. It’s also why super-sets are the default protocol I use with clients when their main goal is to lose fat, unless they specify otherwise or are extreme beginners and don’t feel comfortable with super-sets yet. So, why super-sets? allow the abstract from a recent study to provide you with a nerdy explanation:

An acute bout of traditional resistance training (TRAD) increases energy expenditure (EE) both during exercise and in the postexercise period. Reciprocal supersets (SUPERs) are a method of resistance training that alternates multiple sets of high-intensity agonist-antagonist muscle groups with limited recovery. The purpose of this study was to compare the energy cost of SUPERs and TRAD both during and in the postexercise period. We hypothesized that SUPERs would produce greater exercise EE relative to the duration of exercise time and greater excess postexercise oxygen consumption (EPOC) than TRAD of matched work. Ten recreationally active, young men each participated in 2 exercise protocols: SUPER, followed 1 week later by TRAD matched within using a 10-repetition maximum load for 6 exercises, 4 sets, and repetitions. Participants were measured for oxygen consumption and blood lactate concentration during exercise and 60 minutes postexercise after each exercise bout. No significant differences were observed in aerobic exercise EE between trials (SUPER 1,009.99 +/- 71.42 kJ; TRAD 954.49 +/- 83.31 kJ); however, when expressed relative to time, the exercise EE was significantly greater during SUPER (34.70 +/- 2.97 kJ.min) than TRAD (26.28 +/- 2.43 kJ.min). Excess postexercise oxygen consumption was significantly greater after SUPER (79.36 +/- 7.49 kJ) over TRAD (59.67 +/- 8.37 kJ). Average blood lactate measures were significantly greater during SUPER (5.1 +/- 0.9 mmol.L) than during TRAD (3.8 +/- 0.6 mmol.L). Reciprocal supersets produced greater exercise kJ.min, blood lactate, and EPOC than did TRAD. Incorporating this method of resistance exercise may benefit exercisers attempting to increase EE and have a fixed exercise volume with limited exercise time available.

What It All Means

Notice the sentences that are bolded. While normal resistance training itself is effective at burning fat, when you bring in the time element, super-sets dominate. Basically, they give you the best bang for your buck in terms of calories burnt and metabolic boost. It’s just so damn efficient, I don’t see why you wouldn’t want to use super-sets.

So what I have below is a workout routine that is similar to the one used in the study, obviously with my own little twist on it. You can swap out any of the exercises you want but make sure that you don’t change up the protagonist/antagonist pattern. So if you do a push exercise, follow it up with a pull and vice-versa.

The Workout

BB = Barbells

DB = Dumbbells

Rest = 45 seconds between super sets

Things You Should Know

For the noobs that don’t know how super-sets work, here’s a quick and dirty explanation: Each letter represents a superset (A,B and C). So when you start this workout, you’ll do A1, quickly followed by A2, and then rest for 45 seconds. This equals one super-set and you must do four as listed. Also, while I divided the 6 exercises into 3 super sets, you can just as well divide it up into 2 by doing A1, A2, A3 then B1, B2, B3. Do whatever works for you, but based on the exercise selection, you’ll be coughing up a lung with a A1-A3 setup. Don’t say I didn’t warn you.

When it comes to selecting your load, you need to know your REAL one rep maximum. Don’t bother using calculators, read my 1RM guide and spend a day figuring it out for the most common lifts.

That’s all there is to it – this workout will burn calories, make you stronger, torch off the fat and give you a significant boost in your metabolic rate like you wouldn’t believe… all in the span of under 45 minutes. The only thing left to do now is for me to quit talking, for wussies to stop whining and for you to summon up the willpower to get the workout done. Hop to it, and let me know how it goes.

And if you’ve got a super-set workout that has worked for you in the past, share it in the comment section below.

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© 2011, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

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When it comes to training your core, there are usually two schools of thought; one group says direct ab work is un-necessary because big compound lifts demand enough from your core muscles while the other insists it’s totally necessary to boost performance. Both have valid points and arguments and can talk your ear off with facts, references etc.

But here’s another shocking fact – 80% of these chumps don’t rock a solid six-pack, and that makes listening to them slightly challenging. It’s like taking advice from a fatty trainer… how can you take them seriously?

I’ve said this before and I’ll say it again, my best physical asset are my abs and yet, it’s the one muscle group I hate working the most. But why do I rock such an impressive cheese grater where my stomach should be? Easy. One, because I’m awesome, two I have proper eating habits and three, I transition between direct ab work with functional ab work.

That last point is key. I’ve heard a few strength coaches knock on crunches claiming that there is no sport which requires such a small ROM (range of motion) so working your abs in that fashion is a useless waste of time. Functionally, they are right but weighted crunches really kick the shit out of my upper abs and since were going for aesthetics as well as performance, it’s not something I’ll be dumping from my training anytime soon.

If you’re an avid reader of mine (you should be!) then you may recall the  intense ab routine I had created. That was all direct ab work… which is not to say you won’t see an improvement in pretty much every fucking sport imaginable. Except maybe darts, or chess.

However, the routine I have for you today consists of ab exercises that are focused on increasing performance first, but they will also give you a nice six pack that can cause a bit of jealousy when you’re out at the beach.

Functional Ab Blast

Cable Wood Chop

Reps: 15-20, Sets: 2, Tempo: 21X1

I really can’t think of a single athlete in a single sport that won’t benefit from doing these. Baseball, basketball, football, hockey, tennis etc. It hits all the major core muscles: rectus abdominis, obliques and the spinal erectors.

As you can see, the execution is pretty simple. One thing I will say is that don’t try and be a hero and attempt a high ass load, it’s completely un-necessary. A clean rep with full ROM while focusing on squeezing your core will do more for you than doing some retarded pulling motion while trying to impress everyone with 150lbs worth of plates loaded up. No one will give a shit, and that hottie who’s squatting in the corner? Yeah, her pants won’t magically fall off either.

Reverse Wood Chop

Reps: 15-20, Sets: 2, Tempo: 21X1

What can I say? It’s just as important as the one above. The idiot warning still applies – don’t try and pull too heavy.

(Hanging) Leg Wipers

Reps: 8-10, Sets: 2, Tempo: Fast

This one is tough, and most of you will therefore have to do it while lying down on your back. But the motion remains the same, you keep your feet together and they go from left to right (like a windshield wiper, duh) and that counts as one rep.

One thing you want to be aware of is the sudden drop. If you’ve never done this exercise before or if your core is weak, you’ll notice that as you start to go towards one side, your legs suddenly DROP to the floor. Be aware of this and take it real slow till you develop proper control, then you can speed things up.

Also, don’t let your feet drop in front of you. This means a spectator should get a glorious view of your ass while you’re doing leg wipers (a concept expertly demonstrated by the chick in the pink booty shorts).

Medicine Ball Throws

Reps: 20-30, Sets: 2, Tempo: Fast

Obviously, pick a proper amount of resistance. Don’t start with a 20lbs ball when you can barely crunch with a 7 pounder. Start with a 5lbs ball and see how it goes. Another thing you might need is a partner to catch the ball and throw it back to you – but that’s only if you throw like a sissy girl, causing the ball to not bounce back to you.

Oh and anchor those legs somewhere, that’s important too. Or you’ll end up looking like you’re doing a retarded V-Snap.

Russian Twists

Reps: 15-20, Sets: 2, Tempo: Medium

While this dude is only turning to one side, the exercise in fact demands you turn to both sides then return to the starting position. This constitutes as one rep. So yes, 20 is really 40. Bring your A game.

Also, while a weight plate is being used in the picture, you can pretty much substitute it for anything that has some mass; medicine balls, small pets, children, midgets, starving runway models, weapons of mass destruction etc.

Another slight variation of this is the “Rotating Landmines” or as I like to call them, Barbell Core Twists. Either way, same shit and you can find an excellent video of them, demonstrated by Bret Contreras HERE

Wheel (Or Barbell) Roll Outs

Reps: 12-15, Sets: 2, Tempo: 31X1

As far as equipment goes, you can use a barbell with plates, the cheap ab rollers or some other permutation that will let you roll out. However, I highly suggest you pick yourself up a Powerwheel from Lifeline USA. It’s the best ab wheel I’ve ever used and it can go on your feet allowing you to do reverse inch worms and a boat load of other great ab exercises.

The exercise is simple enough, but one recommendation would be to have your feet anchored or have a partner hold em’ down because as you start to roll further, the ankles will start to magically levitate. Follow the tempo given above and you’ll be puking buckets in no time. Err, I mean you’ll be on your way to a well developed midsection.

Where Does Direct Training Fit In?

My golden rule is this: Functional training followed by direct ab work. Either on the same day or following days. If you want to do it on the same day, try the following exercise order:

Woodchop, Leg Wipers, Medicine Ball Throws, Weighted Crunches, Decline Leg Raises, Oblique Crunches. Three compound/functional exercises followed by three direct and more “focused” exercises.

Is this the ONLY way to build a solid six pack? No. But it’s the way I’ve done it, it’s the way I’ve been doing it and it’s the way I’ll keep doing it because it’s what gets eyeballs on my body when the shirt comes off. Don’t ignore direct ab work, but don’t forget functional ab work as well. Both should have their place in your routine… as long as a kick ass stomach is part of your gameplan.

…and it better well should be.

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© 2011 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Tired Of Looking Ordinary? Click Here And Get FJ To Design A Fitness Plan Just For You! FREE Initial Consultation.