Strength training is an incredibly high ROI exercise. You don’t have to be a bodybuilder to reap the benefits; I’ve gained strength in just 30 minutes a week (6-7 exercises at 90-120 seconds apiece). The keys are to keep your muscles under constant tension at a slow pace, to work to failure, and to track results so you can keep pushing the edge of your abilities.
Slow and steady at 95 lbs. for 1 min. 29 sec. Had started at 80 lbs. 4 months earlier and gradually raised the weight over time
350 lbs. for 2 min. The block between my knees helps prevent them from bowing inward. (Prior to this exercise, I pre-exhausted my quadriceps with a leg extension 90 lbs. for 1 min. 45 sec.) Had started at 240 lbs. 4 months earlier
148 lbs. for 2 min. 10 sec. This unique MedX machine isolates and strengthens your lower back muscles. You lock in your legs so they can’t move, leaving back to do the work, with guidance from your arms.
70 lbs. for 1 min. 44 sec. I had never encountered a neck machine before; it allows me to exercise my neck in all four directions! This part of the session almost feels like a massage. Almost.
30 reverse lunges (15 each leg) using the Frank Zane leg blaster (75 lbs. total). You strap on the contraption like a shoulder pad. The benefit is safety: unlike a free barbell, the weights fit snugly and you maintain balance by holding onto the support bar.
Filmed at TNT Strength in Oakland
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