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There is no way someone can train like crazy and not pay the consequences sooner than later. Nonetheless, one can get one hell of a beating every now and then. You don’t have to be out of breath or throw up at the end of the workout. Throwing up is not the indication of a great workout and it will never be. All you have to do is to eat a big meal before a hard leg workout and you’ll probably see your lunch in a short while.
Of the many ways to kick our own body into tapping out, there are two ways that can have us truly feel like we got ran over by a train. This first principle is great to improve your “weaker” lifts. Pick two exercises that you despise or that targets muscles that need some improvement. In workout #1 below we selected the front squat and neutral-grip pullup, but you can choose any two exercises that work for you. As for the time frame, go at them for 45 minutes by alternating them with a minute rest between each.
This is specifically for hypertrophy. For strength gains, you would do bench press and deadlifts for 2-4 reps and having a 90 second rest between each. Do not go all out for 45 minutes. The first 5-6 sets should be seen as warmup sets by increasing the weights slowly gradually. At the 25-30 minutes mark, you’ll be asking yourself what you got yourself into.
Another way is a principle I have been using for many years. The Istvan Javorek complexes. Coach Javorek is a retired head strength and conditioning coach. Two of his more famous athletes were Dragomir Cioroslan (bronze medalist in Weightlifting at the 1984 Olympics) and Istvan Tasnadi (silver medalist in weightlifting at the 1984 Olympics). It was also during this time that he presented his revolutionary training methods, the Javorek Complex #1 and Javorek Complex #2 (performed with dumbbells or barbells). He felt that the main purpose of these exercises was to figure out an easier way to do an exercise complex and at the same time have a greater influence on the neuro-muscular and osteo-muscular system.
I use them with my athletes and clients for metabolic and energy system conditioning but also for strength purposes. One of his most famous complexes is seen in Workout #2 below. The purpose is to have minimal rest (as in no rest at all) in between exercise changes so the bar never leaves your hands. The exercise order is done in a biomechanical advantage manner, having the most technical and demanding exercise first and the easiest one at the end.
A1 to A6 are to be done one after the other, with minimal rest. After A6, rest for 120 seconds and repeat the circuit for a total of 4 to 5 sets. Try it out and see how far you can get out of your comfort zone.