Intense Workout
- Back & Chest Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Alternating Incline Dumbbell Rows | #1,#2,#3 | 3 | 5-8 | 60-90" | 9-10 | 2-3" |
Option #1
Option #2
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OPTION #1
These alternating low incline dumbbell rows holding the non-working arm in the fully contracted 90 deg position absolutely torches the upper back & lats. Here are 10 important notes when it comes to lifting heavy.
1.Once an individual has demonstrated they have mastered their body mechanics on a specific movement then they can go heavy & overload the movement provided their form stays dialed in.
Heavy weight doesn’t cause injuries. It’s poor form often associated with using too much weight for one’s pre-existing strength levels that’s truly the cause of many lifting injuries.
You’re exponentially more likely to injure yourself using sloppy form with light weight than you would using perfect technique with heavy weight.
Whether you’re using 15 or 500 lbs your form, technique, tempo, & body mechanics should look almost identical. If the weight causes a significant change in form, then it’s likely too heavy.
The heavier the load is the more critical precise execution becomes.
Mastering your movement with lighter loads using 90 deg eccentric isometrics is the single most effective thing you can do to build up to safely handling heavy loads.
A muscle has no clue what the weight. It only knows tension & stress.
If your form breaks down then your muscles just perceived that weight as being much lighter than it actually was although the joints now think it’s even heavier than it actually was.
The intensity & effort should not be dictated by the load on the bar. Instead there should be 100% effort, intensity, & maximal muscle recruitment whether it’s light or heavy. This will prep your body to be able to handle heavy loads most efficiently.
When going heavy, select the heaviest weight you can handle while still being therapeutic on the body.
OPTION #2
Here's a great renegade row variation for targeting both the anterior and posterior oblique slings of the body essentially turning this into a full body exercise.
Similar to the renegade row, the main difference with the bear dog version is you’ll be assuming a single leg bear crawl position (i.e. approximately 90 degree hip flexion) rather than a single arm straight-leg plank position. The hip flexors, quads, and core inevitably get crushed to an even greater extent here not to mention being even more specific to sprinting mechanics and contralateral knee drive patterns.
For more on the benefit on doing this exercise see my full article at: https://www.advancedhumanperformance.com/blog/oblique-slings-functional-training
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Offset Leverage Landmine Rows (Up with 2 Down with 1) | #1,#2,#3 | 3 | 4-6 per side | 90" | 9-10 | 2-3" |
Option #1
Option #2 (If No T-Bar do Standard Deadlift)
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OPTION #1
This offset leverage landmine protocol literally represents the perfect protocol for implementing the BANA 2:1 eccentric overload method. Let me explain.
While the traditional eccentric accentuated BANA 2:1 method is one of the most effective self-assisted eccentric overload methods, you essentially have a slight break mid rep as you use the assisting limb to help the working side. For instance during the concentric phase of any standard BANA exercise (i.e. machine chest press), both limbs will work equally, essentially providing a form of intramuscular rest for the working side.
The offset leverage landmine protocol on the other hand allows the lifter to focus predominantly on one side and really crush it with maximal intensity as the assisting arm can only provide very light partial assistance on the concentric phase of the exercise (due to the biomechanically disadvantageous leverage of that limb) even though the effort is still high. As a result both the eccentric & concentric phases end up being close to maximal effort rather than the concentric simply being a “throw away” portion of the movement that provides minimal stimulus. In other words, both the eccentric & concentric provide an ample hypertrophy stimulus. As an added bonus the core also gets crushed (i.e. anti-rotation).
OPTION #2
NOTE: If you don't have access to a T-Bar station simply perform traditional deadlifts with a barbell or dumbbells.
Weak Core Activation and lack of spinal rigidity are two very common problems I see on deadlifts and other axial loaded movements. While a number of offset protocols can be used to improve these issues, here’s a unique variation I refer to as an offset leverage landmine deadlift. Also big shoutout to my client and bodybuilder Ben Lai who’s performing it in this video as he’s equally as responsible for coming up with this one as I am.
Although a variety of deadlift setups can be used for this variation I’ve found conventional deadlift positioning to be ideal for this method. Just be prepared to brace your core like never before. You’ll also feel one side of the body working more than the other which further helps eliminate imbalance and symmetrical loading issues.
Don’t be surprised if one side is more challenging than the other. This simply indicates an imbalance that needs to be addressed for which this movement is very effective at targeting.
I recommend performing several sets of 3-5 reps per side while taking your time between reps to ensure proper setup and body positioning on every repetition. You may also want to superset these with single arm planks to help fire up the various stabilizers and musculature around the core and hips that you’ll inevitably need to recruit on these.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Chinese Plank Dumbbell Chest Press | #1,#2,#3 | 4 | 8,6,5,4 | 90-120" | 8,8,9,10 | 1",2",3",4" |
Option #1
Option #2
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OPTION #1
Performing chest presses in conjunction with the Chinese plank does wonders not only for recruiting the entire posterior chain, but it literally forces the lifter to assume optimal postural alignment throughout their entire spine. In fact if you have difficulty producing enough retraction and t-spine extension on chest presses or engaging your upper back you’ll want to incorporate these Chinese plank chest presses into your routine. You can also perform them in a head-off position as shown here which further instills proper postural alignment by allowing the cervical spine to elongate rather than being compressed against the bench. This produces ideal mechanics in the glenohumeral joint as the lifter can more easily pack and centrate the shoulders into their appropriate position due to a lengthened and rigid spinal alignment.
The ability to dorsiflex the feet and ankles during a chest press also promotes enhanced spinal rigidity and improved shoulder mechanics. There are several reasons for this. First, aggressive dorsiflexion of the ankles and feet helps to produce greater concurrent activation potentiation and irradiation and ultimately increased neural drive up the kinetic chain (greater activation to all muscles including the working extremities). The dorsiflexed ankle position also helps place a slight stretch (while simultaneously under tension) to the hamstrings and glutes thereby promoting improved spinal rigidity, which contributes to better thoracic positioning. Simply put it facilitates a more lengthened spinal position, improved postural alignment, and greater upper back activation. This helps to reinforce proper shoulder mechanics as the lifter will find it more natural to fire the lats and centrate the glenohumeral joint. So yes, dorsiflexing the ankles actually translates to improved shoulder function and upper body mechanics. To ensure excessive lumbar extension does not occur focus on keeping your stomach pulled in as you contract your posterior chain and extend your hips.
Finally, the Chinese plank chest press may look vaguely familiar to many reading this as it holds many similarities to the T-bench chest press I frequently advocate. The main difference is the lifter is holding a straight leg glute bridge rather than a 90 degree bent leg bridge. The T-bench chest press with the bent leg bridge (although one of my favorite variations) can periodically promote excessive lumbar extension as the hips can over-extend. This Chinese plank chest press variation with the legs kept straight makes it nearly impossible to overextend the body particularly when the ankle dorsiflexion and straight leg position cues are employed together.
Oh and in case you were wondering, yes you can do these single leg, but just be ready for some serious cramping in your backside.
OPTION #2
Unless you’re going to be competing in a powerlifting meet in a few weeks, you’re probably better not touching the barbell to your chest on bench or incline. Instead, use 90 deg eccentric isometrics. This is as topic I go over extensively in my book MOVEMENT REDEFINED with hundreds of studies to support.
Besides various studies directly demonstrating this, if we examine the research regarding structural physiology, biomechanics, & neuromuscular physiology, all signs point to 90-deg as being optimal when it comes to heavy loads & high impact. Besides saving the joints, 90-deg eccentric isometrics are superior not only in terms of their therapeutic benefit but also for increasing functional strength & size as well as power & proprioception. This is true not only of the bench press but also squats, hinges, pulls, deadlifts, lunges, presses & more.
Additionally they optimize mobility. Yes, you read that correctly!! Limiting ROM to 90-deg (the optimal end range for high load/impact activities) actually promotes increased mobility & ROM. In contrast, performing movements well in excess of 90-deg is oftentimes the very thing that ends up limiting mobility & flexibility as the exaggerated positions often gradually produce chronic inflammation over time & inflammation is the very thing that limits mobility.
You’ll also notice more powerlifters using limited ROM movements in their training such as floor press, board press, pin press, Spotto press, & partials not to mention above parallel box squats. Coincidence? I think not.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Chinese Plank Pullover | #4 & #5 | 3 | 5-6 | 90" | 8,9,10 | 2",3",4" |
Option #1
Option #2
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OPTION #1
The Chinese plank pullover performed in an eccentric isometric fashion is a unique and brutal way to crush nearly every muscle in your body from head to toe. It also does wonders for improving poster. And yes posture is very important regardless of what the latest so called "pain experts"might claim. Performing these with kettlebells increases the difficulty due to the hanging nature of the load particularly in the stretched position. And if you're unfamiliar with the Chinese plank position it can be used for a variety of exercise including chest presses, pullovers, skull crushers, chest flyes, and more.
OPTION #2
This is a unique pullover variation using a glute bridge, head off protocol. Here are 4 reasons why this is so effective not only for building functional mass and hypertrophy in the upper body but also for eliminating joint stress and faulty posture. Read more at https://www.advancedhumanperformance.com/blog/the-best-pullover-exercise-youre-not-doing
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Front Curled Squats | #4 & #5 | 3 | 5-8 | 60-90" | 5-6 | 2-3" |
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OPTION #1
This next exercise is a front curled squat that I use with many of my athletes. The crux of everything I do with my athletes can be summed up with 12 things.
1) Eccentric Isometrics.
2) 90 Degree Joint angles.
3) Foot & Ankle Training (barefoot or minimalist).
4) Full Body Stabilization.
5) Core Stability.
6) Perfect Body Alignment with lots of straight lines.
7) Tuning into sense of feel to improve body mechanics.
8) Low Reps to focus on quality rather than quantity.
9) Creating as much full body tension as possible every rep.
10) Explosive Eccentric isometrics & plyometrics.
11) High Frequency of Practicing the Big 7 Foundational movements.
12) Educating the athlete on what, why & how they are doing each movement.
Read more about mastering your movement in my 600 page book MOVEMENT REDEFINED.
Now lets discuss this movement. The 90 deg eccentric isometric front curled squats. As mentioned 90 deg eccentric isometrics make up the bulk of what I do with all my athletes. That’s because they’re one of the most effective ways to master your movement, improve functional strength & hypertrophy, enhance joint health, & improve physiological function.
Read more about proper squat form and why 90 degrees is ideal in full article at https://www.advancedhumanperformance.com/blog/squats-truths
Read more about front curled squats and why they can be even more effective than goblet squats in full article at https://www.advancedhumanperformance.com/blog/front-curled-squats
OPTION #2
7 Benefits of Constant Tension Barbell Hack Squats.
1.Blasts thighs with constant tension, metabolic stress, & muscle damage due to isolated loading & occlusion in stretched position. These are key mechanisms for triggering muscle hypertrophy.
Teaches athlete to sit back into hips & heels.
Having bar behind you, reinforces strict postural mechanics with depressed & retracted scapula making it easier to engage lats & upper back which is key for lower body activation & biomechanics.
Very low back & spinal friendly since load is under center of mass rather than in front.
Isolates sweet spot not only for muscle growth (since you emphasize time in 45-90 deg - knee bend position) but it’s also very sport specific & functional for athletes as it strengthens the muscles in athletic stance most athletes frequently find themselves in (i.e. jumping & landing).
Uses lighter loads to create strong training stimulus making it very joint friendly.
Transfers exceptionally well to both squats & deadlifts.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Hip Flexion Barbell Loaded Pull-Ups | #6,#7,#8 | 3 | 4-6 | 60" | 8,9,10 | 2-3" |
OPTION #1
OPTION #2
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OPTION #1
Notice the use of the barbell loading rather than plates, dumbbells, chains, or kettlebells. While each of these can apply additional load, the barbell requires the most precise execution & dialed in body mechanics. Even the slightest deviation in form, posture, alignment, or any asymmetrical pulling, tilting, twisting, or shifting will cause the bar to tilt.
This is perhaps the single most brutal pullup I’ve ever done & absolutely devastates the core & lats while reinforcing a neutral spine & symmetrical hip alignment. These also force the lifter to drive with maximal effort into 90 deg hip flexion as anything less will result in the barbell falling off their hips.
Additionally, to protect the family jewels, the bar will need to sit on the musculature of the upper thighs while maintaining control of the lumbopelvic hip complex & deep pelvic floor muscles in order to keep everything tucked in nice & tight. In fact I’ve nicknamed these the ABC pullup or Anti Ball Crushing Pullups which is quite appropriate given I’m wearing ABC (anti-ball crushing shorts) from Lululemon.
Lastly notice I’m pulling to roughly 90 deg elbow angles which is ideal for the human body. Read more in full article at https://www.advancedhumanperformance.com/blog/pullups-best-technique
OPTION #2
The straight arm pulldown actually falls into the same movement pattern and muscle activation category as a pullover exercise. They also target nearly the same musculature only in a standing position rather than a supine/laying position. Similar to the negative pullovers in my article, the bilateral assisted negative accentuated protocol (BANA) can also be applied to straight arm pulldowns as demonstrated here by NFL athlete Prince Iworah as he uses a load thats greater that his 1RM for a typical single arm lat pulldown (allows him to overload his upper body). There are several benefits of this method. Read moreo at: https://www.advancedhumanperformance.com/blog/eccentric-pullovers
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| High Incline Dumbbell Squeeze Press | #6,#7,#8 | 3 | 8,7,6 | 90" | 8,9,10 | 2",3",4" |
Option #1
Option #2
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If you’re looking for a brutally difficult exercise that absolutely crushes your upper chest and shoulders, try this high incline squeeze press while incorporating a hollow body leg raise as demonstrated by my awesome client Matt Jordan. The squeeze press is one of the best exercise for targeting the chest particularly the inner region due to the isometric squeeze throughout as the individual is essentially holding the contracted position of a chest fly during each and every repetition.
Add in the high incline position while eliminating the ability to drive with the legs and his truly crushes the upper and inner chest fibers. It’s also highly effective for targeting the triceps and shoulders while simultaneously reinforcing proper elbow tuck and lat activation. Try performing 2-3 sets of 6-8 repetitions towards the end of your chest workouts to obliterate your pectorals.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Goblet Lunge | #6,#7,#8 | 3 | 2 per side | 60" | 5 | 3" |
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The eccentric isometric goblet lunge is one of my go-to lunge variations not only for building lower body strength and size but also for improving mechanics, stability, and movement quality. Here's one of my NFL athletes Adrian Hubbard showing how it's done as he uses the eccentric isometric to fine-tune his form.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 5 | 10-20 seconds | 4-6 |
LOW INTENSITY INTERVAL CARDIO
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