Picture: Pumping Iron in a gym in Srinagar, Kashmir (India).
Most of us have been to a gym at a point of their lives. Some spend ours “pumping iron” in front of a mirror, others give up as they do not like the boring routine. When I was younger I also spent hours in the gym, hoping I would look someday like Schwarzenegger. I never did.
Therefore I went looking for an efficient, tailor-made program that keeps me fit and toned without the use of any chemical enhancers. I asked my friend Jürg who works for the Swiss border patrol^. He practices self-defense and he used to powerlift. He also practices Swiss wrestling, self-defense and trains wrestlers. I thought he must be someone who knows about a good workout. And he did.
The gist of the workout program is simple: intensity not mind numbing sets and repetitions. It is all about acceleration and building speed so all the repetitions are done fast one way and the program’s focus on core exercises, no gimmicks added. It is short, intense and effective. Here it is for the first five weeks:
- 5 minutes of rowing for warming up
- 20 times shoulder rotations with a stick for warming up the shoulders
- Standing-up from a seat while pushing barbells up
- Deadlifts
- Benchpress on a 30° bench with barbells
- Latpulldowns
- Leg biceps
- Squats
- Again 20 times shoulder rotations
- 5 minutes of rowing
Each exercise should be done 20 times with a focus on acceleration and correct posture. Two to three times a week are enough and it should take between 30-45 minutes. Off you go, stop playing around in front of mirrors and start to build “some hurting bombs” (as Rocky Balboa’s trainer said).
Recent Comments