Due to my headache struggles this summer, the intensity of my workouts hasn’t been as high as I’d liked. However, this morning I felt great. The gym wasn’t crowded or too warm and an idea for a workout just came to me. I’m naming this High Intensity protocol The Mentor Workout, because I borrowed an idea from 3 of my fitness mentors.
- Art De Vany
- Dr. Doug McGuff (Body by Science)
- John Little (Max Contraction Training, Body By Science)
De Vany uses a 15-8-4 protocol when lifting weights. The 15 rep set is done using a lighter weight with the goal of exhausting the slow-twitch muscle fibers. I borrowed this idea. 15 is boring, so I dropped this number down to 10. From there, I increased the weight and did a Super Slow (Body By Science) set. At the end of the set, instead of lowering the weight, I held a Static Contraction for 10-20 more seconds. That idea is from John Little.
The exercises performed:
- Leg Press
- Seated Row
- Chest Press
- Bicep Machine
Each exercise was done to failure. I couldn’t even complete the Dips. I was toast. I still am toast. I’ll probably be toast tomorrow.
Photo by Martin Abegglen