Perfecting Your Glute Training

 

The “Glutes” are one of the most important muscle groups in the body both for function and aesthetics, yet there are a lot of misconceptions about how to best target, shape, and strengthen this muscle.

The Glutes consist of three different muscles:

1.    Gluteus Maximus (the largest of the glute muscles and most powerful)

2.    Gluteus Medius (which is higher up on the side of the hip)

3.    Gluteus Minimus (which is located below and underneath Gluteus Medius)

Any good glute conditioning program will target all these muscles.  Different exercises will produce different levels of glute activation at different places in the range of motion emphasizing different parts of the glutes.

For example:

In squats and lunges peak glute activation happens in the bottom of the movement when the glutes are in their maximally extended/stretched position!   Therefore, the bottom of the glute is the focus during these movements.

The greatest peak glute activity in a deadlift occurs in the mid-range position so deadlifts emphasize the middle of the glute.   

The greatest peak glute activity in the hip thrust occurs at the end of movement in the fully contracted position so emphasizes the top of the glute!

Balanced Glute Workout to Optimize Glute Development

By putting together exercises that emphasis stretched, middle, and fully contracted positions along with loading through all planes of motion we can optimize glute shape and function.   This includes hip abduction exercises along with hip external rotation exercises to hit the glutes from all angles.

Importance of Hip Flexor Stretching During Warm-up

The hip flexors are the antagonistic muscle to the glutes which means that if they are tight you literally cannot get maximum glute activation!    In addition, since we spend too much time sitting they are chronically shortened in most of us.   Stretch them before your glute workouts to allow for optimum glute activation.   To learn how to stretch your hip flexors properly watch this excellent tutorial:  https://youtu.be/Q4Ko275cluo

Great Glute Routine

Do Hip Thrusts 3 sets of 10 with a five second hold at the top of the movement focusing on squeezing the glutes maximally at the top!  Hip thrusts can be done on the ground or better yet using some type of Hip Thrust Machine like the Matrix Glute Drive or The Glute Lift Pro or by placing your shoulders along a bench and feet on the floor.    

Progressions:

Add load by holding a dumbbell or barbell across the hips if you do not have access to a Hip Thrust Machine..  If you are lucky your gym will have a Matrix Glute Trainer or Glute Lift Pro from Abs Company which allows for weight and/or band resistance in a very comfortable position:   https://www.youtube.com/watch?v=qE1pCWzzsyY

Also do single leg hip lifts/glute bridges

The key is keeping your back neutral and focusing your head down.   To learn optimal form, watch this fantastic video from Brett Contreras (aka the Glute Guy!):   https://youtu.be/qE1pCWzzsyY  He shows you exactly how to do this at about 5:00 minutes into this great glute exercise video.

Goblet Squats – 3 sets of 10-15 repetitions done properly – use the link above to see the keys to getting the most from this amazing type of squat at 9:10 into the video.

Deadlifts or Romanian Deadlifts – 3 sets of 6 – 8 reps – see tutorial at 15:00 in the video above.

Do Hip Abduction Exercises – 3 sets of 10.   Ideally you have access to an standing abduction machine that allows you to perform the exercise while in a squat position which preloads the glutes.

45 Degree Hyperextension – 3 sets of 10 – to get the most from this exercise it is important to learn how to optimize glute vs hamstring targeting which the video above will show you at 17:45.

Bulgarian Split Squat – 3 sets of 10 – the king of exercises for the fully stretched position and emphasizing the bottom of the glutes – watch the video above at 21:23 to learn exactly how to do this highly effective glute exercise!

Hip Abduction – 3 sets of 10 - it is important to target the glute medius using either the hip abduction machine or by doing seated band hip abduction.  To learn how to set-up and use a hip abduction machine click here:  https://youtu.be/vYJlsVzaH-w

For seated band hip abduction sit on a bench with knees and hips at 90 degree angle with thick elastic band around the top of the shins. Lift feet slightly off floor and pull knees out to the side against the band pausing in the fully contracted position for 5 seconds.  Do NOT arch the back and keep the navel drawn in to stabilize the core and keep all the work on the glute medius.  This can be done with one or two bands as per here:   https://youtu.be/7cGgI5hXTUU

 

 

 

Best Posture for Recovery

 

During H.I.I.T Training – High Intensity Interval Training – it is important to recovery between high intensity efforts.      After a hard effort the cardiovascular system kicks into overdrive attempting to get rid of Carbon Dioxide and oxygenate the working muscle cells.    

We have all experienced that post sprint panting as our body breathes out carbon dioxide created during the anaerobic effort of the sprint.    Most of us have been taught to “stand-up straight and put your palms on the back of year head” and told to “stop bending over”.    The message is that it is better to stand up and keep your hands on your head during recovery from hard intervals.

However – is this really true?  The answer is a resounding NO!  A research study focused on this question and examined the effects of two different recovery postures – hands on head (HH) and hands on knees (HK) during high-intensity interval training (HIIT).  

The researches look at college varsity soccer players who did four 4-minute running intervals at 90-95% of maximum heart rate, with 3 minutes of passive recovery between intervals.  Key findings of the study include:

1.     Improved heart rate recovery with the HK (hands on knees) posture compared to HH (hands on heads) posture.

2.     Great tidal volume (amount of air moved in and out of the lungs) with HK compared to HH.

3.     Increased volume of carbon dioxide elimination with HK compared to HH.

The researchers concluded that hands on knees posture allow for more efficient recovery.   The take home message is that your natural instinct to bend over and put hands on your knees IS better!    It allows your lungs to function much better by expanding the ribcage.

The Soleus - the Forgotten Calf Muscle

 

Most people think the calf has one muscle but there are actually two calf muscles.   The more prominent calf muscle, which is also much larger, is called Gastrocnemius.    It originates behind the knee coming from both sides of the upper leg bone – the femur.    It crosses the knee AND the ankle and attaches to the heel bone – called the calcaneus.      Gastrocnemius helps flex the knee along with the hamstrings and is key for pushing off in walking, running and jumping as it extends the forefoot down and heel up.

The often forgotten calf muscle is called Soleus.    Soleus originates from two bony points:

The shin bone – called the Tibia.  

The other lower leg bone which is called the Fibula. 

Like the Gastrocnemius it ultimately attaches to the heel bone – calcaneus.   Both calf muscles join together into the Achilles Tendon which is what ultimately attaches them both to the heel bone.

Key Functions of the Soleus

It works with the Gastrocnemius to help with push-off using the forefoot but is more active when the knee is flexed because it does not cross the knee as the Gastrocnemius does.

Another major role is to absorb force and prevent the body from falling forward when stopping or decelerating such as when you stop suddenly while running forward.

Soleus has a very high percentage of slow-twitch muscle fibers because it has to be active for all standing and walking activities.   This characteristic can be used to dramatically increase calorie burn while seated!

Skeletal muscle pump – the Soleus acts as the primary skeletal muscle pump that pushes blood back from the lower leg and feet to the heart!  It is often referred to as “the second heart” for this reason.

The Soleus “Push-Up” for Maximum Calorie Burn

In recent research done at the University of Houston – scientists designed a specific seated soleus exercise that included providing participants with visual biofeedback so they could learn to activate the soleus repeatedly in a specific way.

The results were amazing.    Participants dramatically increased calorie burn without feeling tired or overstressed!   Participants lowered blood glucose by 50%.    When they examined what fuels were being used they discovered that Soleus Push-ups used fuels from the blood unlike most muscular contractions that use fuel stored in the muscle.

Participants burned almost 100 calories per hour for many hours without being fatigued.   The trick is that these seated heel lifts must be done continuously and at a specific cadence in order to reap these benefits.   Here is a video tutorial:  https://youtu.be/pN8E3O5ZGTs?si=Xe6KtRPz3BV4yqiD

How to Strengthen the Soleus

The key exercise for strengthening the soleus is seated calf raises.   Many gyms have a plate loaded calf raise, but you can also use dumbbells or barbells on your thigh with knee bent at 90 degrees and push down and lift your heel.   Also it is best to have your forefoot elevated so your heel can move through a great range of motion when doing seated calf raises.  Since the Soleus is primarily a fast-twitch muscle fiber higher rep schemes are best – 15- 30 reps are great.

Do Night Owls do Better with Later Sleep Schedule?

 

Many people contend that people who naturally tend to be Night Owls do better on a later sleep schedule – meaning going to bed later and waking up later.    But is that really true?

The short answer seems to be no!    In a large Stanford University study looking at sleep habits of 73,880 adults the study concluded that it did not matter whether the time people felt they naturally wanted to sleep corresponded to when they actually did.

Instead, regardless of people’s sleep timing preference, people who stayed up late at night had higher rates of behavioral and mental disorders than those who did not.   This surprised researchers.

Researchers used movement trackers to track study participants’ activity so they would know when people actually slept along with having access to their health records to track behavioral and mental disorders. 

Here is a detailed description of the results:

·    People who described themselves as morning types, and who went to bed early and rose with the sun had the best mental health.

·    People who described themselves as evening types but who nevertheless went to bed early had the second-best mental health.

·    People who described themselves as morning types but who found themselves going to bed late "suffered, but not too much," and

·    People who described themselves as evening types and who went to bed late had by far the worst outcome, with between a 20 and 40 percent likelihood of having been diagnosed with a behavioral or mental health disorder.

On some level this should not be a huge surprise because our evolutionary heritage included rising early with the sun and laying down relatively early after the sun went down.  For hundreds of thousands or years prior to modern electricity the sun and fires were the only light we saw, and our physiology adjusted to the rise and fall of the Sun and changes in the type of light we experienced.    

In addition research shows that the majority of deep sleep occurs in the hours immediately after falling asleep so late bedtimes shorten deep sleep opportunity.    Your grandparents were on the right track when they said "each our of sleep before midnight is worth two after."    While an exaggeration earlier bed times support better overall sleep!

The Many Benefits of Safe Sun Exposure!

Many people know that the mid-day sun exposure stimulates Vitamin D production which is critical for overall health and wellness.    However, most people are not aware that the other portions of the sun’s energy spectrum are also critical for robust health and wellness!     

There are five key practices to harness the tremendous benefits of the sun:

Go outside as soon as possible after waking up to expose your eyes to the high levels of blue light from the sun.

Get adequate Mid-Day Sun exposure on as much skin as possible to optimize Vitamin D production.  

Do NOT let your skin get burned so consider your skin type and start with low exposures to mid-day sun (5 minutes) and gradually increase time.    For an excellent guide to sun exposure based on skin type and your location click here to this previous blogpost:  https://workoutanytime.blogspot.com/2022/05/the-facts-on-safe-sun-exposure-and.html 

Get adequate morning and late afternoon sun exposure to expose your body, eyes and brain to the highest levels of Near Infrared Rays from the Sun.

Minimize light exposure and particularly blue light exposure in the evening

Waking Sun Exposure and Circadian Rhythm and Sleep Quality

Many people are aware that evening and night light exposure can really hurt your sleep.   However, what most people do not know is that early morning sunlight/blue light exposure is just as important to setting your body’s circadian rhythm and getting a good night’s sleep!   

Human beings have been on the earth for hundreds of thousands of years and until very recently we got early morning sun exposure every single day as soon as we woke up.    The sun emits high quantities of blue light.

The key to setting our daily rhythm is high levels of bright blue light in the morning and low to no levels of blue light in the evening and before bed!

Indoor lights do not pack nearly the punch of outdoor sunlight – even on an overcast day.    Brightness levels are measured in “lux”, and on a bright sunny day the outdoor lux levels are over 100,000 lux!   You may also see the term “lumens”, and 1 lux = 1 lumen per square meter so they can be used somewhat interchangeably.  Even on a very overcast day outdoor light levels are close to 2,000 lux.   In contrast - the average well-lit home indoor lux levels are somewhere between 100 – 500 lux so MUCH lower than outdoor sunlight!   

Even 5 minutes of exposure to morning sunlight on a bright day is sufficient to help your sleep and energize you in the morning!   On overcast days try to get 10 – 15 minutes of outdoor light – you can have your coffee outside!    

During winter months it is well worth considering purchasing a high lux light – needs to be at least 10,000 lux to be effective and there should be zero UV light emitted.     Here is an excellent unit:  https://www.amazon.com/Carex-Day-Light-Classic-Bright-Therapy/dp/B00PCN4UVU/ref=psdc_13053141_t4_B078KFCN1N

Sunlight and Vitamin D

Vitamin D is produced by the UVB rays emitted by the Sun and these levels are highest during mid-day sun and depending on your skin type, time of year and where you live you need to spend anywhere from 5 – 30 minutes with plenty of your skin exposed to achieve the Vitamin D boosting effects.   To learn more about this check out this previous blog post on safe and effective sun exposure:   http://workoutanytime.blogspot.com/2022/05/the-facts-on-safe-sun-exposure-and.html

Morning and Late Afternoon Sun Exposure

Another important portion of the Sun’s Spectrum is infrared and near infrared light (NIR) which we experience as heat.    In particular near infrared light has been proven to provide tremendous health boosting effects.     Fortunately – the near infrared portion of the sun’s rays makes up 40% of the output and near infrared is highest in the morning and late afternoon.

Whenever you feel heat from the sun you know you are getting infrared and near infrared exposure and unlike UV light near infrared cannot damage skin and goes through single layers of clothing easily.    In fact, near infrared can actually penetrate through the skull into the upper meninges of the brain with some big benefits!

Benefits of Near Infrared Exposure

There are big benefits to Near Infrared because NIR directly stimulates increased energy production from the mitochondria in our cells which are responsible for almost all the energy in our bodies. 

As the mitochondria increase energy output they also generate melatonin!   Melatonin is not just important for stimulating our sleep cycle – it has many other powerful benefits.

Melatonin has been shown to have antioxidant and anticancer effects, to play a role in the regulation of blood pressure and glucose levels, is highly anti-inflammatory, and has also been shown to lower the risk of SARS-CoV-2 infection and mortality.

Melatonin exists in two main forms within the body – circulatory melatonin, which is produced by the pineal gland and has its major effect on sleep and the circadian rhythm, and subcellular melatonin, which is produced and used locally by the mitochondria within our cells.

Sunshine is our major source of infrared and NIR light, but it can also come from exposure to fire (campfire, candle flames, fireplace, etc.) and certain types of light bulbs.   Here is a great video showing exactly how this production of melatonin produces its many benefits:     https://youtu.be/sNklS0lzlgA   

Near Infrared Maximized by Plants

While direct sunlight exposure is great – you can actually magnify near infrared exposure by walking in and around plants!    Green leaves strongly reflect NIR – checkout this NIR camera photo to appreciate just how much NIR plants can give off:  http://www.idahoairships.com/idaho-airships-envira-nir-gallery-working-2_19-31/

NIR in Winter

To get the benefits of NIR during winter months you can use a infrared/near infrared sauna or use a high quality Near Infrared Bulb.    Here is an excellent example:   https://www.amazon.com/TheraBulb-NIR-Near-Infrared-Bulb/dp/B01855YCXM

Minimizing Blue Light Exposure at Night

During the evening and night-time hours it is critical to reduce overall light exposure and specifically blue light exposure to allow the Pineal Gland to release melatonin.    

Here are some key steps you can take to minimize blue light at night:

Reduce the light levels in your home by using dimmers or just turning off lights.  

Minimize your exposure to TV – particularly in the hour before going to sleep.

Minimize use of your phone and computer

Install a redlight filter like the free Twilight App for your phone and the free flux program on your laptop to reduce blue light output based on time of day so that during evening and night hours you get less blue light exposure!

Replace regular night lights and bedroom bulbs with redlight bulbs – true redlight does NOT interfere with sleep or melatonin release they way Blue Light does.    In addition, it does not interrupt night vision.  Here is a great product that you can also travel with:   https://shoptruelight.com/product/truelight-luna-red-portable-nightlight/

You can also try blue light blocking glasses which are available on Amazon. 

Keep your room as dark as possible when sleeping and/or consider buying a comfortable pair of sleeping mask which blocks all light.

Take Home Message

Sun exposure is part of our evolutionary heritage and you NEED regular sunlight optimize your health and wellness.       To see an excellent in depth review of the research on the concepts mentioned in this blogpost click here:   https://youtu.be/5YV_iKnzDRg

The Ideal Supplement for Anxiety, Sleep and Stress!

 

What if someone told you there was an inexpensive nutrition supplement proven to be completely safe that has solid research proving that it can:

Immediately and dramatically reduce anxiety with zero sedation or side effects.

Improves mental focus and concentration.

Quickly reduces the stress hormone cortisol.

Reduces Beta Brain Waves associated with anxiety and fear.

Increases Alpha Brain Waves associated with relaxation and meditation.

Proven to offset stress induced Immune Suppression.

Improves Sleep:

Decreases time to fall asleep.

Decreases night-time awakenings.

Increases the amount of Deep, Restorative Sleep.

Improves Memory and Mental Capacity.

Sound too good to be true?   It’s NOT!

How Does Pharmagaba Work?

Pharmagaba is a unique, patented form of GABA that crosses the Blood Brain Barrier (BBB for short).     GABA is a neurotransmitter that that balances out the excitatory neurotransmitters like Norepinephrine aka noradrenalin.

Although GABA supplements have been around for a while regular GABA supplements are completely ineffective because they do not cross the Blood Brain Barrier (BBB).   The BBB is exactly what it sounds like – a chemical gateway designed to protect the brain from toxins and infections.

Unlike regular GABA supplements Pharmagaba crosses the BBB!   This allows it to quickly change your mental state from a sympathetic dominant state to a parasympathetic state.      A sympathetic dominant state means you are stressed out and anxious and feeling on edge whereas a parasympathetic dominant state is when you are relaxed and calm.

To learn more about Pharmagaba watch this short but highly informative video going through all the benefits and research:  https://youtu.be/wOzSy3HiXOU

The best supplement on the market is Pharmagaba from Natural Factors.    It is offered in chewables or capsules.   For maximum effects buy the Pharma GABA 250mg version which can be purchased through Amazon or Iherb online.  Do NOT confuse GABA with Pharmagaba – you will only experience benefits if you use the patented Pharmagaba form.

The Nine Big Gym Beginner Mistakes

 

Can Cold Showers Improve Exercise and Fat Burning?

 

Exposure to cold is unpleasant, but used properly, cold exposure is an extremely potent tool for improving health, exercise capacity, and fat burning.

Cold causes an increase in metabolic rate to produce heat to try and counteract the effects of cold resulting in increased calorie/fat burning. However, exposure to cold has a far deeper biological and hormonal impact on the body.

Cold Therapy (CT) is proven to increase adiponectin levels. Adiponectin is a hormone that stimulates fatty acid oxidation in muscle cells by activating AMP-activated protein kinase. Or in simple terms – cold increases adiponectin, adiponectin burns fat.

CT also lowers blood sugar levels by burning glucose as heat and increases glucose uptake into muscle helping speed up recovery times. Clearance of excess blood glucose into muscle helps prevent blood sugar being converted into fat by the liver. Meaning a cold shower after a high carb meal might prevent a lot of the negatives from high sugar intake!

CT also activates conversion of regular body fat (known as white adipose tissue or WAT) into brown adipose tissue (BAT – aka Brown Fat). BAT is very different than typical fat in that it is dense in energy producing mitochondria (hence its brownish color) and utilizes body fat (typically from the belly and back) as its fuel source.

Cold and Norepinepherine

Norepinepherine (NE for short) is an excitatory neurotransmitter that is one of the primary initiators of fat burning.  NE is the key initiator of the Sympathetic Nervous System’s (SNS) Flight or Fight Response.

The Flight or Fight Response is something we have all experienced anytime we are really scared such as almost getting into a serious car accident. If you recall an experience like that you will remember that you are often shaking after the danger has passed.

Shaking occurs because when you perceive a threat the brain pushes out high levels of NE.   High levels of NE stimulate a cascade of effects including:

Increased heart rate

Increased oxygen consumption

Increased circulation

Shut-down of digestive tract while pushing more blood to muscles for action

Increased pupil dilation

Increased mental focus

Reduced perceived exertion, pain, and inflammation.

Release of fatty acids and glucose from storage to fuel high levels of muscular activity.

High levels of NE also stimulate the adrenal glands to secrete epinephrine (EP).   EP is also known as adrenalin.   NE and EP are chemically almost identical with NE being a neurotransmitter and EP being a hormonal version.     

This strong SNS response prepares you for action!

Even brief exposure to extreme cold (20 seconds at 40°F, 4.4°C) causes a 200-300% boost in norepinephrine that lasts for an hour. As stated above increased NE stimulate release of EP as well. You experience a noticeable boost in vigilance, focus, attention, and mood, along with improved oxygen delivery, blood circulation, antioxidant function, mitochondrial biogenesis, and reduced perceived exertion, pain, and inflammation.

Cold and Testosterone

Heat on male genital can decrease testosterone.  Conversely cold temperatures can increase testosterone production! 

Cold showers can potentially help relieve depression

As stated above cold showers increase norepinepherine which helps with depression - see this study on cold showers and  depression:  https://www.ncbi.nlm.nih.gov/pubmed/17993252

Cold and Sleep

Although cold exposure initially causes a strong sympathetic nervous response (like what occurs during any high intensity exercise) later the body rebalances and there is an increase in your Parasympathetic Nervous System (PNS) response as a reaction to this stimulus.

Your PNS is basically your rest/sleep/repair mode.   So the increased PNS response to cold exposure after the acute SNS response helps with sleep quality.        

Takeaway – Cold Showers can be an effective tool to boost exercise performance and fat burning. for those seeking lower body fat levels. Do 1-5 minute sessions in the morning, dry off and then warm-up and exercise – you will feel rocket charged!

To learn more about all the positive effects of using cold exposure for positive health and fitness benefits listen to this great podcast on the subject:  https://www.foundmyfitness.com/episodes/cold-stress-hormesis

 

The Benefits of Redlight Therapy

 

Redlight Therapy is becoming very popular.    So, what is red-light?  And what are the benefits? 

Whenever you go outside into sunlight you are experiencing many different parts of the Sun’s electromagnetic spectrum including:

UV - Ultraviolet Light – while eyes cannot sense Ultraviolet light – UV is responsible for tanning, sunburn, and production of Vitamin D

Far Infrared light – this is invisible to our eyes but we feel this as heat!

Redlight – we see this quite literally as redlight and the percentage of the sun’s rays that are redlight are highest earlier and later in the day (think sunset or a campfire!).   

Blue light – think typical indoor lighting and your computer screen.    The sun has plenty of blue light earlier in the day and less late in the afternoon and evening when red takes over.    This type of light stimulates the brain and nervous system which is why it is a good idea to go outside early each day into the sunlight whenever possible.

NIR - Near Infrared Light – we cannot see this with our eyes but near infrared light has many benefits similar to the benefits of redlight.   About 40% of the Sun’s Rays consist of Near Infrared which is one of the reasons being in sunlight can have many benefits if you follow safe sun exposure rules!     To learn more about safe sun exposure see this blogpost:  https://workoutanytime.blogspot.com/2022/08/the-incredible-health-benefits-of-safe.html

How does Redlight and Near Infrared Light Work?

Redlight and Near Infrared Light work through the Mitochondria of your cells.   You may remember Mitochondria from high-school biology as “the powerhouse of the cell.”   Almost all cellular energy comes from your mitochondria.   As we age we have less mitochondria and they function less well.   Redlight and Near Infrared Light increase oxygenation of the mitochondria resulting in big increases in cellular energy production.   More energy means better cell function.

What are the Benefits of Redlight and Near Infrared Light?

Redlight is extremely beneficial for the skin!   It stimulates collagen production and reduces inflammation which can improve skin structure, strength, and elasticity.    It can help improve many skin conditions including:

Acne

Alopecia (male pattern balding)

Reduction of stretch marks

Reduction of wrinkles, fine lines, and age spots

Improvement in psoriasis, rosacea, and eczema

Most of the benefits of redlight therapy are skin deep but Near Infrared Light can penetrate much deeper into the body.     The benefits of near infrared light are similar to redlight including:

All the skin benefits provided by redlight.

Decreased joint and muscle pain including low back pain.

Improved wound healing.

Improved circulation and Recovery

Reduction in whole body inflammation

Increased white blood cell production.

Increased cellular metabolism.    

Near Infrared Light and Cellular Melatonin

Near Infrared Exposure also generates increased melatonin production in the cells it hits.  This is different than circulatory melatonin produced in your brain at night because it does not make you sleepy! 

Melatonin has been shown to have antioxidant and anticancer effects, to play a role in the regulation of blood pressure and glucose levels, is highly anti-inflammatory, and has also been shown to lower the risk of SARS-CoV-2 infection and mortality.

Melatonin exists in two main forms within the body – circulatory melatonin, which is produced by the pineal gland and has its major effect on sleep and the circadian rhythm, and subcellular melatonin, which is produced and used locally by the mitochondria within our cells.

 

Escalating Density Training

 

There are many different resistance training protocols, and one of the simplest and most productive is Escalating Density Training (EDT) which is the brain child of strength training legend Charles Staley.     There are three keys to this protocol:

Sets and Reps are not the focus – rather you focus on total number of reps performed in two exercises in a set period of time.  

Pair antagonistic exercises to allow for recovery despite high volume of work – such as chest press and row or overhead press and pull-up/pull-down or leg extensions and leg curls.

Adjust reps per set and rest time as fatigue starts to set in.   Reps per set tends to drop steadily such as 5, 4, 3, 2 and even singles towards the end of the 15-minute period.

The entire focus is on how many reps with a given exercise and load you can perform in two exercise in 15 minutes.    You MUST record the following for each workout and do NOT change the total workout time from 15 minutes:

Each exercise performed

Load/Weight/Resistance used for each exercise

Total repetitions performed in each exercise each session

You can perform up to 2 pairs of exercise per workout for 30 minutes of total workout time with 5-minute break in between such as:

Chest Press/Row – 15 minutes

Bicep/Tricep – 15 minutes

Progression

Then your progression is really simple – strive to do more reps of each exercise each session!   Once you increase your number of total reps per exercise by 20% or more you should increase your resistance by 5% or 5lbs whichever is less.

There are many possible exercise pairs including but not limited to:

Squats and Rows

Chest Press and Rows

Dip and Pull-up or Pull-down

Bicep and Tricep

Leg Extension and Leg Curl

There are also many possible weekly training plans, but it is important NOT to do too much so 5 workout days with 2 days off is a good system to insure adequate recovery, muscle growth and strength increases!