Wednesday, February 04, 2009

It's Payback Time! Fat loss and strength gains in 2 days? It is possible with "Blain"

Continuing with our series of programmes inspired by the films of Arnold Schwarzenegger
we bring you a workout named after a man who typified intensity, and was probably no stranger to these methods himself- Blaine. We feel this programme is ideal for Blaine as not only did he not have time to bleed, he didn't have time to train either. well, maybe two sessions a week, which is what this programme involves.

Who was Blaine? Blaine was played by the former Governor of Minnesota and
professional wrestler, Jesse ' The Body' Ventura -
real name James George Janos. On screen Blaine was an uncompromising
character, a man of few words with a penchant for chewing tobacco and
large calibre rapid firing automatic weaponry - known in the movie as
'Ol Painless'. His iconic line was 'I ain't got time to bleed', which
later became the subtitle for one of his several books. 'The Body'
appeared alongside Arnie in a couple of other movies - notably in The
Running Man, where he is clearly someway off the capable killing
machine seen in Predator. This workout is most like Blaine, it is
tough, uncompromising, and if you lose it, you'll be in a world of hurt!

N.B: Chewing tobacco not essential for the successful completion of
this routine.

First we need to introduce you to 3 high intensity training methods. We have abbreviated them to RIP, which seems appropriate.
R is for Rest pause. Popularised by Mike MEntzer and Dorian Yates among others,
this method is also sometimes known as extended sets. Simply put, you work to failure, rest the bar, pause for either time or a number of breaths, then continue the set. you may repeat this process a number of times to reach the desired reps.

I is for Isometrics - We use isometrics in some format with all levels of trainee. Isometrics involve contraction of the muscle without any visible joint movement. This might mean exerting maximal force against a fixed bar or holding a position during a point in the movement . for this routine you will be employing mid range isometric holds. For example, on the bench press, after the final rep, lower the bar halfway and hold for ten seconds. Be sure to use a spotter for this technique.

P is for Partials and assisted - A great way to squeeze some extra work out of a muscle once it is too exhausted for full range of motion movement, this is a classic bodybuilding technique. Taking the bicep curl as an example, perform as many reps as humanly possible with a given weight and then knock out a few more reps lifting the bar ony halfway up. The assisted version would involve a spotter helping you lift the bar for a few extra reps while allowing you to lower by yourself. This is sometimes called negative reps but RIN isn't as cool sounding an acronym.

You will only perform 1 set of each exercise here, but don't let that fool you; in order for it to be effective this set MUST be taken to total muscular failure and performed with slow tempos, lowering the weight for a count of 5. Get as many reps as you can with each exercise and be aware that trainees often quit when they have a couple more reps in the tank. Don't do it. Push through the pain barrier and keep going till you reach true failure. At this point you will employ the techniques listed above to extend the set beyond failure . The end result? less time in the gym, more time to enjoy being a "sexual tyrannosaurus", just like Blaine.

Day 1

A-Back Squat - 1 set of 20 - perform these in a rest-pause fashion. If you can get 20 reps with no rest the weight was way too light. Tempo 5020 (5 seconds down, no pause, 2 seconds up, no pause)
B-Decline Bench Press - (use a competent spotter or perform these in the rack unless you fancy a crushed oesophagus) 1 x 10-12, then reduce the weight and squeeze out an extra 6-8 reps with some help from a spotter.Tempo 5020
C-Straight Leg Deadlift- 1 set of 20 - take a 10 rep max and perform 20 reps in a rest-pause fashion on a 5020 fashion.
D - Lat Pulldown - 1 x 10-12, then some partials and finish with an isometric hold in the middle of the movement for 10 seconds.
E - 1 Arm Concentration Curls - 1 x 10-12, you get the idea by now ; curl the weight till you can't lift your arm, then curl it again. Use partials and isometrics . Tempo 5020
F - Tricep pressdown - 1 x 10-12 Tempo 5020
G - Lateral Raises - 1 x 10-12, then reduce the weight and perform 8-10 more, finish with a 10 second isometric at the top of the movement.

Day 2 - Note- Don't use any of the intensity techniques on this day, just straight sets to failure

A-Front Squat 1 x 8-10
B-Pull Through 1 x 10-12
C-Incline Dumbbell Bench Press 1 x 10-12
D-Chest Supported Row 1 x 10-12
E-EZ Bar Standing Curls 1x10-12
F-Lying Tricep EZ Bar Extensions 1x10-12
G-Reverse Crunches 1x10-12
H-Knee Supported External Rotations 1x10-12


Anonymous said...

Be careful of the knees on this workout! For sure!

Team Aegis said...

Actually this is likely to be a lot easier on the knees than most peoples routine, check out the uber low volume and slow repetition cadence, which minimises shear forces around the knees.

In fact we see more knee problems caused by high repetition (total reps per session) workouts, particularly impact type approaches such as Step Aerobics or high cadences such as those used in popular studio classes. That's not even mentioning the amount of runners we see with knee problems from high repetitions.

You can see that you will only actually do about 30 'work' reps a week on squats - not exactly a high volume on the knee.

We'd be happy saying that for someone with reasonable biomechanics and lower extremity balance, that this workout is not likely to unduly place the knee, or indeed any other joint at risk, but thanks for the comment.

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