6 4. In the upper-body 600, you’ll do three sets of 20 reps for 10 exercises. To get there you need a plan, right? This would be referred to as a 2-day upper/lower split. And there might even be a late-night bacchanalia at the hotel pool, which will require you to show some skin. Do some warm-up sets, as required, for each exercise, and then do two work sets of 6–8 reps for each exercise (8–10 reps for barbell curls and parallel bar dips). Their collaboration would eventually lead to the 600 Workout. “I’ve had tremendous results with bodybuilders who’ve sought my help in desperation very close to a show,” says Roscoe. Iso-Holds Get into the bottom position of a dip with your upper arms approximately parallel to … Do the math, and that equates to 600 reps. Taking all of the above guidelines and recommendations into account, here are 5 sample upper body workouts for the goal of building muscle. 4 Front Squats: 6 sets, 5 reps each set at 80% of your 1 rep max. Thank you for signing up. This month-long program will have... That hard, crisp look was what Matt Green (pictured), a Bay Area– based fitness model and corporate marketer who was once a special assistant to Arnold Schwarzenegger, was looking for. There are two variations of the 600 Workout. You should also aim for strength endurance!. Workout 2 will consist of deadlifts, overhead press, pull-ups and (optionally) parallel bar dips. Why Super High Rep Training Works. Or do all high-rep sets of one exercise and then all low-rep sets of the next exercise, seesawing throughout the workout. Let’s say you want to focus on gaining size in your upper body. As Roscoe points out, the use of lighter weight makes it a safe training method to use anytime you want to burn fat while building muscle. “Get rid of the fat with maximum muscle retention. A lot of lifters live in the world of low-range reps because they probably think that women will get all damp-pantied over how much weight they're using and imagine what a wonderful mate such a testosterone-ish man would be, especially when it comes time to attach the plow to his frame and furrow the fields after the mule got lame or when the Visigoths came down from the mountains to plunder their land.Sure, keep on thinking th… In the lower-body/abs 600, you’ll do seven leg exercises and two abs exercises for a total of 600 reps. During the week, you’ll alternate between the two workouts. 4 High volume calisthenics is an old training mechanism. Don’t be too concerned over rest periods – rest as long as you need to lift heavy. “Back then, trainers pushed people into lots and lots of cardio to lose weight, as if it just magically melted the fat off. “When you tell a bodybuilder he’s going to do a circuit, he invariably thinks it’ll be a walk in the park,” says Roscoe. (Horizontal Push) – Incline Dumbbell Press. Instead of incline dumbbell presses and incline dumbbell flyes, he’ll do flat-bench dumbbell presses and hit the pec deck. It mostly consists of very basic and big movements such as pull-ups, pushups, dips, squats, and their variants. The most important thing to do is consistently add weight to the bar while completing your 15 reps. Place your arms at your sides and … The 4-Week Workout Plan to Gain 10 Pounds of Muscl... David Morin Talks Workouts, Being in a Coma, and More. You may end up doing something like 9 reps, take 5 deep breaths, 4 more reps, take 2-3 deep breaths, and then complete your final 2 reps. The goal of this workout is to help you build strength and muscle, so you’ll be working with a lower rep range than you may be used to. Building mounds of new lean muscle means hitting the weights hard. The nearer the show, the more I’d look to circuits to burn the last stubborn fat to attain the hard, crisp look.”. One of my favorite bodybuilding strategies involves ultra-high reps for growth: sets of 25, 50, or even 100. In the lower-body/abs 600, you’ll do seven leg exercises and two abs exercises for a total of 600 reps. During … 6 5. 6 3. The Workout. Now, a couple of months before a shoot, Green will do the 600 as many as five times per week (three upper, two lower). Abs: 60-second rest between sets. The workout was designed by Ken Roscoe—a British trainer who works with top IFBB physique competitors such as 2016 Olympia Physique runner-up Ryan Terry. 2-minute rest between each set. Warm up: 1 x 30 repetitions – Rest 40 seconds and perform the following sets. For example, 3×6-8 means 3 sets of 6-8 reps.) Upper Body Workout #1. Train your body to be able to maximize your strength in longer periods of time with this intense full body advanced calisthenics workout routine. This routine earned the actor the body of a Greek god. That’s 10 reps per minute, or a rep every six seconds. Afterward, he drinks a protein shake and stops taking carbs by 3 p.m. Keep in mind, too, that you can always swap out these exercises for similar moves. To see more of Matt Green check him out on Instagram @MattGreenFitness and his Facebook page. Or do all high-rep sets one workout and all low-rep sets the next time you train that body part. 4 In a traditional upp… The high-rep group performed 3 sets of 20 to 25 reps between 30 to 50 percent of their max until failure. Dumbbell … Of course, you don’t have to be training for a photo shoot (or a trip to Cabo) to employ this workout. Rest 60 seconds. 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Your information has been successfully processed! Monday: Upper (Strength Focused) 1. High-rep sets are 15 to 30 reps. Low-rep sets are four to seven reps. Alternate high-rep and low-rep sets of the same exercise. High-low tip sheet This will include the lower back, quads, hamstrings, glutes, calves, and possibly core. It can produce phenomenal strength and size gains as … “Obviously, without carbohydrates, your body’s pretty fatigued,” says Green. Triceps dip. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Beginner Option Complete as many reps as possible in 15 minutes of: 1 squat, 1 push-up, 1 deadlift 2 squats, 2 push-ups, 2 deadlifts 3 squats, 3 push-ups, 3 deadlifts Etc. Chin Up As an added bonus, logistically this also ends up being the perfect ring height to perform inverted rows, which makes for an awesome pairing at the end of an upper body workout. You’ll experience the same effect.”. You’re completing 600 full reps (with proper form!) A couple of years ago, after meeting Roscoe at the Arnold Classic in Ohio, Green began following the trainer’s workout programming to help polish off his already impressive body. Start off light and ramp up to a semi-heavy weight. They forgot that the muscle is the body’s furnace, where everything is burned, so it requires stimulating.”, Soon, Roscoe was using these workouts to prep physique athletes for competition—and finding just as much success. Through the added shoulder flexion of this movement, … Dumbbell Bench Press Use body weight for the squats and deadlifts and 1/2 body weight for the presses. Start with one session of each workout per week and slowly add more workouts over time. Come up as high as you can then slowly lower and repeat on the other side. He gave the following as an example of a more effective way to utilize bodyweight movements than four rounds for time: Max set clap push-ups. Workout smarter with this 30-minute upper body HIIT workout; pairing strength exercises to tone your arms with cardio bursts to raise your heart-rate and burn calories. Rest 60 seconds. But this workout almost prevents that. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. High Reps is an intense 65-minute total body, muscular endurance workout loaded with energy, variety and of course, high reps. This workout combines cardio and weight-lifting drills for serious body-sculpting results. An upper/lower workout split is a training style that breaks your workout sessions down into two categories: Upper body workout days and lower body workout days. It’s called the 600 Workout because you’ll perform 600 reps per session (in about an hour). Whatever the event is, you have a date on your calendar marked where you want to look good. 4 Most people in the gym use weights to train only the white fibers. No, not just good, but rather like a cross between Fight Club Brad Pitt and Fast Five Dwayne Johnson. About this Calisthenics Workout. There are two variations of the 600 Workout. Alternate between dumbbell lateral raises and dumbbell front raises each rep. *Perform calf raises on a leg press machine. - Performing high rep dips at the end of chest workouts OR adding very heavy weights to Dips to build upper strength and muscle mass. Let’s say you’ve got a wedding coming up, or a trip to Cabo, or a high school reunion. Here is that plan: the 600 Workout, a fast-paced, high-volume training regimen that will help you burn fat, retain muscle, and sculpt your best body ever. We’ve ordered each workout so that you follow a strategies order of exercises. It preserves as much muscle as you can.”. Provide a different but intense workout environment for muscle growth; Burn additional fat while maintaining muscle; Train even though you have an injured body part; Break up your routine for additional variety. On upper body workout days, you will train the muscles of the upper body. Because you know people are going to be taking a billion photos. Plank An upper body workout will normally hit your chest, back, shoulders, biceps and triceps, while the lower body workout centers on your quadriceps, hamstrings, glutes and calves. The high-volume and high-intensity approach increases metabolism and EPOC (excess post-exercise oxygen consumption) so that you’ll continue to burn fat long after you leave the gym. The goal of this program is to always get 15 reps NO MATTER WHAT! “Obviously, as you tone down and lose weight, you will lose a little muscle mass. 5 Sample Upper Body Workouts. All rights reserved. It wasn’t always known as the 600 Workout. Pullover. Want to see your six-pack again - or for the first time ever? This just in: Your upper-body workout just isn’t cutting it anymore. Standing Overhead Press 20 Secs 6. The low-rep group performed 3 sets of 8 … Another common split is the three day PPL split , which calls for training “push,” “pull,” and leg related movements on three separate days. With the right plan and the right discipline, you can get seriously shredded in just 28 days. (Don’t worry – it’ll only take you a minute to figure out and adjust.) Roscoe recommends selecting weights that will have you reaching that final rep of each set fairly close to failure. Exercise One & Two: Wall Push Ups. Lastly, Scott performs T-pushups, flowing from a pushup to a T-spine rotation with his upper body in a straight, vertical line from hand to hand. Your choice of ab exercise. Do 3 sets with a narrow stance and 3 with a wide stance. 60-second reverse plank. SHRT training is designed to stimulate the muscles by shocking the red and grey fibers that normally do not get stimulated by weight training. It features our customized rockin' soundtrack that'll make your muscles lift, pull and stretch while they reach for that last rep. “It’s great for toning and sculpting your muscles,” says Green, who had never entered a gym in his life until 2007 and has since added some 50 pounds (mostly muscle) to his frame. Benefits: This move might look simple, but there’s actually a lot going on — specifically … This is where a little trial and error comes in. Alternate for at least six workouts. Dumbbell Row Jump to Full-Length Upper Body HIIT Workout Video. Don't hide your muscle underneath layers of body fat. In fact, Green does this all the time. 20 Jump squats. Sounds insane, right? With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. That might not seem like a breakneck speed, until you realize it includes all the time between exercises, as well as the rest between sets. With a pair of dumbbells or an empty barbell, work through: 100 x bicep curls 100 x tricep extensions 100 x bent over row 100 x floor press Going from upper body to lower body and from anterior to posterior means minimal residual fatigue, and maximum results. Years ago, when Roscoe was working with overweight clients, he devised a series of circuit workouts that involved lots of high-rep resistance training. Performing high rep bodyweight workouts increases the time under tension which sends the signal to the brain to recruit more muscle fibers to support the movement. Day 1 – Chest / Biceps and Triceps. If you can normally deadlift 315 pounds for one rep, start light and work your way up to about 65% of that. Bench Press. For example, you may choose to target the muscles of the upper body every Monday and the muscles of the lower body every Friday. For instance: Warm-up set 1: 135 pound… “As long as you’re keeping to the 20 reps, three sets, and two exercises per body part,” says Green, “you’re good. High-set, low-rep training is another story entirely. “Fifteen minutes later, he’s blowing out of his backside.”. Sit on a sturdy chair. Rest 60 seconds. 15-Minute Upper Body Workout (Low Weight, High Reps) This is a low (er) weight, high (er) rep workout so it should feel manageable at first as the burn gradually builds in intensity. The Workout: 30-Minute Upper Body HIIT Workout. Green also cuts carbs when he’s doing these workouts, which makes things only more challenging. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. “Don’t get me wrong, though—they’ve had to work for it!”, Monday: Upper 600Tuesday: Lower 600Wednesday: Upper 600Thursday: Lower 600Friday: Upper 600Saturday: CardioSunday: Rest, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. And when you do, you want it to be a “Wow, he’s been hitting the gym hard” moment. “So it’s an intense feeling. Poliquin Raises / Shoulder Cycles. Targets: triceps and shoulders. 4 On lower body workout days, you’ll focus on the muscles of the lower body. One of the reasons the 600 Workout is so effective is its fast pace. High-low basics. Getting your maximum strength and getting huge should not be your only goal for your fitness and sport. Day 3 … Stand with your feet shoulder-width apart, holding a dumbbell in … You basically use only bodyweight exercises to transform. In this case, you can do two upper body workouts and one for your lower body over the course of the week. in about an hour. It is used by classic bodyweight bodybuilders to enhance strength and muscularity. Plan and the right plan and the right plan and discipline, you can two. Flat-Bench dumbbell presses and hit the pec deck start with one session of each set close. Performed 3 sets of 8-15 reps for every exercise in your upper arms approximately parallel to … Triceps.... Sets the next exercise, seesawing throughout the workout 30 to 50 percent of their until... Body tone as high as you tone down and lose weight, you will lose a little trial and comes... Dip with your upper arms approximately parallel to … Triceps dip high-rep sets one workout all. You can then slowly lower and repeat on the muscles of the above guidelines recommendations. 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