NuBody X…Monday, July 1st. Upper Body Push

REP COUNTS… WHAT THE BEST NUMBER?

There is a load of information on repetition counts; how many you should do to build mass, gain strength, lose weight or create endurance. There is so much science behind this magical number that it can actually be confusing. But, the simple truth is this… everyone’s muscles are designed uniquely. Different types and quantities of muscle fibers that respond differently to training. So finding a single rep count theory that fits all, is very difficult, if not impossible.

But, I have been very successful with a little formula that does work well for almost everyone.

I’ve been using this rep count or better [set formula] for decades and I found it targets all muscle types well. I’ve used it with beginners and advanced exercisers alike, and it’s been very effective. But what I like best about this little technique is it’s very easy to follow and it’s generally the same for everyone.

Now let me preface this with the fact that I don’t train bodybuilders. That’s a whole different animal. The objective of a bodybuilder is simply to build muscle size to its maximum potential. But I would assume, if you’re training to be a bodybuilder, you probably already understand what works best for your body and would not likely be following my program.

If you’re like the rest of us who just want more strength, better muscle tone, less fat and be able to move around in the world easier, then here’s the rep count formula for you!

It’s the [1] one minute max rep count you’ve been using in the NuBody X fitness system. Why does the [1] one minute max rep count work so well for everyone. Well, in the minute, everyone from beginner to advanced can get the reps they need with the rest they need.

A beginner will need more total rest time and may not have the endurance to complete 10-15 reps consecutively with the right weight. So, giving them a minute, they can do a few reps, rest, do a few reps and rest. This technique makes sure they do not completely quit before they actually fatigue the muscle well, which is a problem with many beginners, they will use a weight that is just too light and never really fatigue the muscle properly. But with the do 2-3 reps, rest and do 2-3 more and rest method, they actually get a more reps and are able to use a heavier weight.

An advanced exerciser can really get a huge bang using this method. With the right weight, we can usually fatigue our muscles within 30-40 seconds of a set. Now for the big bang, with a brief rest [2-3 seconds] we can knock out 1 or 2 more reps that we would have left on the table had we just quit at the initial fatigue. These added reps make a huge difference.

So why not just use repetitions to accomplish the same thing? From my experience, rep counts create a barrier. In your mind, if your goal is to do 10 reps, you’ll do 10 reps and feel done even if you actually had another 3 reps in you. When I was in the army, there was a fitness test we had to take twice a year. To pass each, soldier had to reach a minimum number of reps for each tested exercise. Many of my soldiers would reach that minimum number and then rapidly begin to slow down or even quit. That magic number was in their head and when they got there their brain said “we’re done”. Using a time lets you stay off that ‘quit at a rep count’ mentality and really push the muscle to its full ability, all the way to heavy fatigue.

IMPORTANT…Remember, if you can knock out reps easily for the whole minute, then you need more resistance. But, what’s cool about the one minute max rep count set is you can actually go too heavy, and it still works. If you find yourself using a weight you can only do 3-4 reps with, then rest and do 1 or 2 more, rest again and do 1 or 2 more, continuing this for the entire minute. It will deliver a huge pump and a total confusion to your muscles.

So, stay off rep counts and push your muscles to heavy fatigue… AND GROW!

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Bench or Chair

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NEW–NEW–NEW–NEW

CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip the cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a quick and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [I recommend a talking timer] and switch movements at the suggested time.

0 - 1:00 – Jumping Jacks
1:01 – 1:30 – Trunk Rotations [full rotation left, then rotation full right, alternating left then right.
1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
2:01 - 2:30 - High Knees jog in place.
2:31 - 3:00 - Butt Kicks jog in place.
3:01 - 3:30 - Alternating Lunge with over head arm stretch.
3:31 - 4:00 - Walking in place arm circles, forward and backward.
4:01 - 4:30 - Spiderman Push Up.
4:31 - 5:00 - Downward Dog to Cobra.

***Keep your timer running and begin the workout at the 6 minute mark. I've timed out the first round with rest times and all. For the second or third time through the circuit, just keep to your minute per exercise and 30-60 second break time.

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THE WORKOUT...

Get detailed workout instructions CLICK HERE

-Muscle Group---Chest, Shoulders, Triceps-

Complete all exercises as a circuit. Do one set of first exercise, then move to second and so on. Then repeat if doing multiple circuits.
Each set is for 60 seconds and max reps, unless otherwise stated.
30 second - Mini calorie burner set between main exercises is optional.
30 or 60 second rest/water break.
Beginners complete 1 set [with 15 minute cardio warm up, 31 minutes total time]
Intermediate & Advanced complete 2-3 sets [with 15 minute cardio warm up, under 45 minutes for 3 sets]

Start 6:00 - 7:00 – Push Ups

Assume a high plank position with hands placed at shoulder width. Keeping your body straight from heel to shoulders, lower your chest to almost touch the floor and press yourself back up to start position. Repeat

7:01 – 7:30 Optional – High Knee Jog

7:31 – 7:59 Rest/Water

8:00 – 9:00 – Feet Elevated Push Ups

Elevate your feet on an exercise ball, chair, bench or a partner. Keep a straight body heel to shoulder and lower your chest to the floor , pause briefly and return back up to start position.

9:01 – 9:30 Optional – Leg Over Jumping Jacks

9:31 – 9:59 Rest/Water

10:00 – 11:00 Wide Hands Push Ups

Assume a high plank postition and place your hands outside shoulder width. Keeping a straight body heel to shoulder, lower your chest to just off the floor and press back up to start position. Repeat

Assume a high plank position and place your hands outside shoulder width. Keeping a straight body heel to shoulder, lower your chest to just off the floor and press back up to start position. Repeat

11:01 – 11:30 Optional - Standing side crunches, alternate left and right

11:31 – 11:59 Rest/Water

12:00 – 13:00 Hand Stand Press

EASY HANDSTAND PUSH UP – You can use a chair, or your exercise ball to elevate your feet. Try to get your upper body as perpendicular to the floor as possible and bend your elbows lowering your head to the floor and back up arms extended. You can use dumbbell or small boxes for your hands to get deeper into the press. [not shown in picture]
HARDER: Do an actual handstand

13:01 – 13:30 Optional – Arm Circles, one rotation forward, one to the rear and keep alternating.

13:31 – 13:59 Rest/Water

14:00 – 15:00 Diamond Push Ups

DIAMOND PUSH UPS – From a high plank position, bring hands together forming a diamond or triangle with your thumbs and fingers. Lower yourself bringing your chest to your hands. Keep your elbows close to your body throughout the movement. Keep your body in line from ankles to shoulders. Focus on pushing with your arms [triceps]. EASY TIP: Do them from your knees. ADD DIFFICULTY: Elevate your feet.

15:01 – 15:30 Optional – Leg kicks