The Secret Super Fast Six Pack Abs Bro-gram (or Heavy Lifting?)

Sorry for I have not updated this blog in a long time. I’ve been busy with work.

To make up my long silence, I'm back with a big announcement!

What I’m going to tell you next is going to change your life forever. I’ve dug into deepest of Pubmed and read every fitness article ever written. I’ve cruched the data day and night.

And finally... I’ve combined all the science of muscle gain and fat loss into one package; an audio book.

It is titled The Secret Super Fast Six Pack Abs Bro-gram™ (no typos here, folks).

You Need Magic: How It Happens?

This bro-gram gives you the right tools to turn your body into a fat exploding volcano!

From SSFSPAB™ protocol you will learn seventeen secret cruch techniques and special biceps curls, that also work as an ab-killer exercise. If you order now, you’ll also get a free DVD teaching you to do shit this dumbass does (*click* it's a video).

And it’s only $99.

Or... Just Lift Heavy

OK, I’m just f*cking with you. No audio books, DVDs or secrets here.

But I have something to show you that’s actually real. Do you still remeber Patrik - a guy who shed 28 lbs of fat and got strong in just 3 months - from one of my earlier posts?

How’s he doing these days? Well, take a look.

Patrik 3.0. Children are frightened of him.

No special core exercises, bosu-balls, or curls. Patrik does what we do here; he trains hard and lifts heavy. He does consistent work and keeps things simple.

He also hits clubs pretty much every weekend. Yes, beer included. Being fit and strong doesn’t mean you have to give up your life for it.

Stop looking for another magic bullet. All the answers to your questions are already here.

Train smart. And then, train hard.

Death by Deadlift

These days, I usually finish up my strength training routine with a short MetCon. Today I tried out the workout called Death by Deadlift. Sounds pretty badass, doesn't it? That's exactly what it is.

The workout goes like this.

One minute rounds. One rep of deadlift for the first one. Rest extra time.

Two reps for the second round, three reps for the third round and so on.

You get the idea. Add one repetition for each round. Continue until you can't keep up with the required number of lifts anymore.

Guys should start with somewhere around 225 lbs (or 100 kg). Aim for at least 140 % of bodyweight. Girls? Excuse my ignorance, but I really don't know how much girls deadlift. Try it out and let me know!

I finished 11 rounds and five reps (total of 71 reps) with 145% of BW. First 10 rounds felt alright, but after that the dead end was inevitable. After round 11 I was so beat up I could barely lift the bar off the ground.

Fun? Hell no. But definitely worth it.

How many rounds did you manage? Post results to comments section.

Rediscovering Resistance: The Big Lifts

Couple of days ago.

I went to a gym and a first thing I saw was a couple of guys doing biceps curls and writing down reps on a training log. This is exactly what I meant about people being out of focus.

Biceps curl is not an real exercise; it has no real-world application and no one is ever gonna give a shit about how many reps you can make and with what weight.

The Big Lifts

Minimalist Fitness mentality includes six basic lifts: deadlift, squat, bench press, overhead press, weighted dips & chip ups. These are the essentials that should count for 85 % of your strenght training routine. You can also add snatch and clean & jerk to this category.

The remaining 15 % is for the so called tuning exercises you can choose by your preference (e.g. the damn biceps curl). But the big lifts are what count, what you should keep track of and where your time & effort should be invested.