Pyramid Workout Method

Pyramid Workout Method

What the hell is a pyramid you might be asking? Well, to be brief, it's a great way to build raw strength fast and progress to harder variations of exercises, such as going from chin ups to one arm chin ups. (and if you check out some of the military fitness sites, it's used by SF to increase scores on pushups and sit ups on PT tests.What more could you want?!)

Basically what you do is pick three exercises(preferably compound like pushups or squats), and work them in a tri-set with an ascending then descending rep count. For example:
1 pull up, followed by 2 push ups, followed by 3 hanging leg raises.
Next set, 2 pull ups, 3 push ups, 4 hanging leg raises.
Next set, 3 pull ups, 4 push ups, 5 hanging leg raises
As soon as you reach failure on any one exercise, perhaps at 4 pull ups, 5 push ups, 6 hanging leg raises, then you work back DOWN the pyramid.
3 pull ups, 4 push ups, 5 hanging leg raises.
then 2,3,4.
then 1, 2,3.
Get the idea?

You can use this method with ANY three exercises of your choosing, such as chest flys, rows, and squats. This morning and currently to up my one arm push ups and chin ups I'm doing it with, one arm push ups, one arm chin ups, and hanging leg raises. But you can use ANY three exercises. Get creative! The key though, is to place the hardest exercise first, that you can do the fewest reps on, and the easiest last.
So for example, I can do WAY more hanging leg raises than one arm chins, and more of both than one arm push ups. So push ups go first. Followed by chins. Followed by leg raises. Work up. Work down. Done.
1 one push up. 2 one arm chins. 3 hanging leg raises.
2,3,4.
3,4,5
4,5,6
5,6,7
4,5,6
3,4,5
2,3,4
1,2,3
You get the idea. These workouts are fairly quick, usually only clocking in at 10-15 min, but are very intense and a FANTASTIC EFFICIENT way to increase raw strength and power FAST. Being that you can use any exercises and work at your own pace and rep count, ANYONE can do this, and if it's good enough for green berets, it's good enough for ANYONE. Try it! I love it!
-Tom

One arm chin ups

No article just wanted to post a video of me knocking out one arm chin-ups
Here it is on YouTube :
Me doing one arm chin ups

Legs and Core Workout

Legs and core. Everybody's least favorite workout. Everyone wants to walk in the gym and bench press and do biceps curls. Everyone wants six pack abs. Everyone wants to lose bodyfat. But nobody wants to work legs or core. Or if they do, its a few sets of crunches and the leg press or half squats. Mistake.
If you're looking to build muscle, burn fat, get some fabulous abs, and get that metabolism in high gear(and some fabulous legs), then you HAVE to work legs and core.
First and foremost, legs and core are your foundation. They provide real total body power and stability. A weak core and weak legs lead to lower back problems, belly fat, and a laundry list of injuries and muscle imbalances waiting to happen.
Legs and core make up the largest muscle groups in your entire body, therefore working them hard provides the largest calorie burn and burns more fat than working any other muscle group.
Squats are perhaps one of the greatest total body exercises, and will lead to a lean physique,  and cut, six pack abs way faster than spending hours on the treadmill and doing 1000's of crunches.
Legs and core take literally zero equipment to work (unless you wanna do hanging leg raises, WHICH YOU SHOULD!), and are your best tools in the road to more muscle and less fat.

As you know already, I don't care for working just legs, or just arms, or back, or whatever. But, some of you do. Maybe you wanna bring up a weak core or work on your legs. Girls, maybe you wanna slim down for the summer or work on your legs and butt. Anyway, here it is:

Perform twice a week with two days rest between workouts.

Legs and Core:

Warmup: High jumps, 3-5 reps. 1 set.

Superset 1:
Rolling Pistol Squats 5 reps each leg
Planks 30 secs
3 rounds

Superset 2:
Squat jumps 6-10 reps
Leg Raises 10 reps
3 rounds

Superset 3:
Split Squat 10 reps each leg
Glute Ham Raise 10 reps
3 rounds

End
Here's the link to the YouTube video demonstration
Legs and core YouTube video

No Weights Chest Workout

Let me go ahead and start this article by saying I don't really care for single body part workouts, or body part splits. Chest monday, back tues, leg day, arm day, etc. I tend to prefer and favor total body workouts 

I just believe that the body is designed to work as a whole and I prefer compound movements where several parts work together, but, I know a lot of folks prefer to have a chest day, or back day, or leg day, or maybe they just want to bring up a lagging part of their physique. And you know what? That's perfectly ok. To each his own. 

     That being said, here's a great chest workout you can do at home with only your body weight and a resistance band.(cheap, very versatile piece of equipment. A couple of those and a pull up bar and the possibilities are endless;))

So here it is:

Perform twice a week with 2 days rest after

Resistance band chest fly on knees 3 sets of 8 reps

Plyometric push up 3 sets of 5 reps

Triangle/uneven pushup 3 sets of 5 each side

Check out the video link here for a demonstration: Batman Fitness chest workout on YouTube

Remember, use great form, focus, and on the band flyes, DEFINITELY find a sturdy anchor point with a low center of gravity, like a couch leg or bed post. 

Enjoy!

-Tom