A Demanding Pre-exhaustion Strength Training Workout to Build Strength & Lean Musc le Mass Big Jim Flanagan's High

Intensity Strength Trainingclose

* Email

Home Bio Members Photos Products FREE Newsletter Subscribe to RSS A Demanding Pre-exhaustion Strength Training Workout to Build Strength & Lean Muscle Mass When I met the inventor and founder of Nautilus Sports/Medical Industries in the Spring of 1971, I had already been strength training for nearly three years at Milos Gym in Orlando, Florida. At Milos Gym we trained with barbells, dumbbells, squat racks, and assorted benches, and chin & dip bars. I strength trained faithfully three times per week and at the time I thought I was working out hard! It was not until I met Arthur Jones that I would actually learn what a really hard workout was! Meeting Arthur Jones changed my whole life and from that first visit on, I knew that my life would never be the same. Near the end of our first visit, Arthur Jones gave me his strength training workout that included pre-exhaustion on barbells, dumbbells, chin & dip bars. He warned me that only a small percentage of trainees could finish the routine during their first few strength training workouts which was a challenge to me. So I took his challenge and you can, too! Arthur Jones Pre-Exhaustion Strength Training Routine 1st Exercise- One set of stiff legged dead lifts (10-15 Reps) 2nd Exercise- Two sets of full squats (8-10 Reps) 3rd Exercise- One set of flat bench dumbbell flies (8-10 Reps) 4th Exercise- One set of close grip flat bench presses (8-10 Reps) 5th Exercise- One set of dumbbell lateral raises (8-10 Reps) 6th Exercise- One set of seated dumbbell presses (8-10 Reps) 7th Exercise- One set of standing barbell curls (8-10 Reps) 8th Exercise- One set of Parallel Dips (8-10 Reps) 9th Exercise- One set of regular grip chins (8-10 Reps) 10th Exercise-One set of barbell shoulder shrugs (8-10 Reps) 11th Exercise-One set each of supinated and pronated wrist curls (15 Reps) I have to admit that it took me 5 strength training workouts to finally complete Arthurs entire demanding workout. But once I had reached a level of proper conditioning I could complete this workout in less than one hour. So if you are just starting a strength training program or have taken a long layoff, I suggest that you reduce the number of exercises in Arthur Jones strength training workout routine to 6 or 7 in the beginning. As you become better conditioned add a few exercises until you can complete Arthurs entire strength training routine. Now, to reap the full benefits of the pre-exhaustion portion of Arthur Jones strength training routine it is important to: #1-Train with intensity to momentary muscular failure on each exercise #2-Start each exercise within three seconds of completion of the previous pre-exhaustion exercise #3-Be double progressive in your workouts by increasing your reps and then your resistance by 5% or more (once you have completed the suggested maximum number of reps)

This conventional strength training workout is not for the feint of heart or for someone without commitment to gain both strength and lean muscle mass. To gain lean muscle mass and keep it on during this demanding strength training workout, you should: Eat a balanced daily diet of lean protein, complex carbohydrates, and non-saturated fats Maintain the number of calories daily required to prevent weight loss Record your body weight and measurements weekly on the same day of the week Remember: Always train hard with intensity but with caution and take as much time to rest as you need between exercises except on the pre-exhaustion portion. Do not perform this workout more than twice a week allowing time to recover completely so that eventually you may only require one strength training workout per week (which is my current training schedule). Follow my simple strength training program, The Last Rep Advanced Video Series and you will be on your way to greater strength and muscle mass for better quality of life! Share on Facebook _____________________________________________________________ Discover how to gain more muscle and lose fat fast! Check out The Last Rep, a 91 page strength training manual by Jim Flanagan - CLICK HERE Want to take your strength training to a whole new level? Check out my Advanced Training Video Series and Manual - CLICK HERE 8 Tips for Maximum Muscle Mass GrowthDoes a Harder Strength Training Workout Really Equal Greater Strength Training Results? Glenn Magee Great article but just wondering why one would do barbell curls, (exercise 7), before chins, (exercise 9), if one were doing a full body workout? Surely these two exercises should be swapped? admin This workout was designed by Arthur Jones for me and others to implement at Milos gym using conventional equipment (barbells & dumbbells) in 1971. The workout included working the larger muscles first on down to the smaller muscles. If you will note in the workout exercise 7 is the standing curl is working the bicep in a single rotary movement; then immediately following is a compound movement (chin) bringing the upper back into play. This routine was giving to me 40 years ago and a lot has evolved we were not aware of such as: the number of sets has been reduced from 2 to 1 the number of exercises has been reduced to no more than 12 in any given routine the frequency of workouts has been reduced from 3 to 2 or 1 per week It is still recommended to work larger muscles to smaller for greater muscle stimulation and cardio. If you would like any further training advice via virtual 1-on-1 coaching on a fee basis, then pls. contact me for arrangements. Popular Latest Comments Tags 10 Minute Cardio and Muscle Building High Intensity Metabolic Workout 08. Jun, 2010 Beware of Self-proclaimed Fitness Training Experts 23. Jun, 2010 High Intensity Strength Training: Are You Overtraining?

12. Jun, 2010 The 15 Second Secret to Faster Muscle Growth 15. Jun, 2010 See what Hybrid Fitness has to say about Proper Strength.. 07. Apr, 2008 Workout Program for Your Back 23. Nov, 2011 Get in Shape Defy Your Genes 22. Nov, 2011 The Important Core Workout 21. Nov, 2011 Navy Seal Workout Schedule 20. Nov, 2011 Fitness Training To Get the Abs Strength of an MMA Fighter 16. Nov, 2011 Karthik Kalaimani: Rightly said. To lose fat or gain muscle, only who... Karthik Kalaimani: From what I read you mostly recommend once a week ... admin: This workout was designed by Arthur Jones for me a... james: how do you determine which fibres you are. I would... Glenn Magee: Great article but just wondering why one would do ... best chest workout big arms build leg muscles chest exercises chest workout chest workouts chin ups core exercises core workout exercise for golfers exercise for seniors featured high intensity chin ups High Intensity Interval Training High Intensity Stregth Training high intensity strength training High Intensity Strength Training Legs high intensity strength training nutrition high intensity strength training triceps high intensity training High Intensity Workouts High Intenstiy Training Workout HIIT HIT for Golf HIT for Legs hit for seniors Hit Meals HIT Nutrition HIT Plateau HIT Recovery HIT recovery time HIT Training hit triceps HIT Workouts killer chest workout knee injury leg workouts post workout nutrition pull ups squats tabata upper chest workout Workout Meals workout recovery workouts for seniors Latest Updates From Twitter The Important Core Workout http://t.co/epDNg5xF 1 day ago FREEStrengthTraining and Fitness tips athttp://www.properstrengthtraining.com/ 4 mor info n updates please LIKE page! http://t.co/Lodhi0Za 3 days ago 3 good ways to shake up your workouts http://bit.ly/94orF9 412 days ago Recent court ruling about foreclosures and produce the note defense. Will this affect you? http://bit.ly/cNmzaZ 412 days ago Surprising Landlord Checklist for Today s Real Estate Investors and Landlords bit.ly/bWX4VD #HootSuite http://hootsuite.com 413 days ago RT @alltop Philadelphia charging bloggers $300 ! http://bit.ly/a0mDkQ 456 days ago RT @Sean Flanagan : The Fast Way to Get more Twitter followers FREE using http://bit.ly/3w17uf 456 days ago clouds Recent Comments Karthik Kalaimani on Strength Training Tip Avoid Canned Foods Karthik Kalaimani on 10 Minute Cardio and Muscle Building High Intensity

Metabolic Workout admin on A Demanding Pre-exhaustion Strength Training Workout to Build Strength & Lean Muscle Mass james on Do You Know Your Key Indicator for Greater Muscular Strength Development? Glenn Magee on A Demanding Pre-exhaustion Strength Training Workout to Build Strength & Lean Muscle Mass Recent Posts Workout Program for Your Back Get in Shape Defy Your Genes The Important Core Workout Navy Seal Workout Schedule Fitness Training To Get the Abs Strength of an MMA Fighter test bio 2011 Big Jim Flanagan s High Intensity Strength Training. All Rights Reserved.