Article and routine by Joe Arko, Strength and Conditioning Coach
Photography by Paul Buceta
Summer has come to an end—time to get back in the gym. This three-day program will equip you with the techniques you need to return to fighting shape, but with more strength and power than ever before.
• Each day will start off with a single heavy lift, while the rest of the workout will combine supersets to help speed up the workout while focusing on increased muscle tension and cardiovascular response.
• Day One will focus on pushing movements and working your core; Day Two, you’ll be attacking your monster muscle groups, legs and glutes; and Day Three will focus on pulling movements.
• To really make this workout effective, other trigger techniques such as drop sets and partial reps will be utilized to help get you major results in the time you have. These techniques are effectively increase your time under tension, otherwise known as how long your muscles have to work for each set, and is an effective way of pushing past your limits for maximal gains.
• Keep a training journal for the next six weeks to track your strength gains.
How to: Follow the routine on each day, paying close attention to specific instructions such as supersets, drop sets or partial reps. You can do the days consecutively or leave a day of rest in between.
Push yourself. Make sure you are lifting heavy enough so that each set is difficult.