Antagonistic Time-Volume For Muscle

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Antagonistic Time-Volume Training..."Paint-By-Numbers"-Easy Training For Muscle and Fat-Loss!

By Nick Nilsson

Time-Volume Training is one of my favorite "no brains required" methods for building muscle and strength like clockwork. When you do this style of training, you know EXACTLY what weight to use, how many reps to do, how long to do it for and when to increase the weight...ZERO brains required.

It's a strategy that allows you to do a LOT of work for a muscle in a short period of time, which will stimulate muscle growth AND burn a lot of calories and boost your metabolism, contributing to significant fat loss.

It's GREAT stuff and a technique I think is absolutely worth using whether you're looking to build muscle or burn fat.

The formula for my regular version of Time-Volume Training is simple...and you'll be able to see exactly why I say "zero brains required"...

Select a weight you can do 10 reps with in a normal set (you're going to be doing this for a 15 minute block of time). Now do 3 reps. Rest 10 seconds. Do 3 more reps. Rest 10 seconds...and repeat until you can't get 3 reps in a set.

Now switch your rest to 20 seconds and keep going with more 3 rep sets. Repeat these with 20 seconds rest until you can't get 3 reps again and then go to 30 seconds rest...and so on, to 40 seconds rest. Repeat until your 15 minute block of time is done.

If you make it 1/3 of the way through (e.g. 5 minutes on a 15 minute block) still doing 10 seconds rest, then you increase the weight on that exercise in your next workout.

That's it!

For the FULL description and methodology of Time-Volume Training, read the following article:

Time/Volume Training - A Program For Building Mass Even With Bodyweight Exercises!http://hop.clickbank.net/?myguymygir/betteru&l=1172

I had originally designed Time-Volume Training to be done with bodyweight exercises that usually allow you to get too many reps to build muscle (like being able to do 30+ push-ups) and use them to build muscle by brining the reps down and going for volume. Then I realized this framework works GREAT with weights as well (even better than bodyweight, to be honest!).

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you...all you have to do is the work.

Normally, I do Time-Volume Training with just one exercise...e.g. bench press for 15 minutes straight.

And this works VERY well. You get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

THIS version I want to tell you about today is done with two antagonistic exercises. For the demo, I'm using flat barbell bench press and chin-ups, working the chest and back (you can use pulldowns if you can't currently perform at least 10 chin-ups.).

Going back and forth between two antagonistic exercises has a several big advantages:

First, the muscle groups get a bit more rest between sets because you're not hitting them directly again after 10 seconds rest. This allows you to stay at the same rest periods for longer, which means you do more overall sets in the 15 minute block of time.

More sets means more volume which means more results.

Second, antagonistic training is VERY efficient for the nervous system. Activating the antagonist muscles can actually INCREASE strength in the original bodypart, i.e. you can actually be a bit stronger in bench for the chest when you work a back exercise right before.

So this type of training allows you to stay stronger on both exercises and get a lot of good training volume in with very little rest (making it GREAT for fat-loss and preserving muscle while training for fat loss).

It also keeps you away from muscular failure so that you're not crushing your recovery systems, which is also VERY important on a reduced-calorie diet where reduced recovery levels can be a big problem.

So when you're doing the training, take 10 seconds rest between each set. Do 3 reps of bench, rest 10 seconds, then 3 reps of chins, rest 10 seconds, then 3 reps of bench, etc. Keep going like this for as long as you can.

Now here's the thing...most likely, one exercise is going to start fading first. For me, it was the bench press. So what I did was kept the rest to 10 seconds going from bench to chins, but increased the rest to 20 seconds going from chins to bench. This worked quite well and allowed me to keep going while still minimizing rest in between sets.

You can perform this type of training with just about any antagonstic exercises and bodypart pairings, e.g. biceps and triceps (curls and pushdowns), quads and hamstrings (squats and stiff-leg deadlifts), abs and lower back, front delts or rear delts (front raises and bent-over raises). For the smaller parts like arms and shoulders, I would suggest a 10 minute block of time.

You can use Time-Volume Training as a technique to insert into your training once in awhile or work it as the basis of an entire program.

Conclusion:

Overall, Time-Volume Training is a great method for building muscle both on fat-loss programs and on muscle-building programs. It'll help keep workout time managed and predictable while hitting your muscles VERY effectively, while burning a tremendous amount of calories (ideal for fat-loss training).

I like this style of training so much, I've included it as a major part of two of my programs... Metabolic Surge - Rapid Fat Loss (http://hop.clickbank.net/?myguymygir/betteru&l=400) and Mad Scientist Muscle (http://hop.clickbank.net/?myguymygir/betteru&l=900). This "antagonistic" variation of it can be worked into both of those very easily!

Bottom line, if you've never tried it before, take 15 minutes in your next workout and do this Antagonistic style of training. Just plug in your favorite exercises and prepare to be impressed!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?myguymygir/betteru!

Time-Efficient Fat Loss Training

Time-Efficient Fat-Loss Training With Limited Equipment...15 Minutes of Full-Body Circuit Training With a Single Dumbell

By Nick Nilsson

You've got things to do and places to be...when you've got limited time available to train, you have to make FULL use of every single second you have available in your workout...

And that means circuit training...

And that means not your "normal" circuit training, either!

I've got a circuit for you that uses heavy weight, low reps, and covers all your major bodyparts in a simple, 3 exercise circuit. You'll get NO rest during the entire time period (I recommend at least 15 minutes), which will kick your metabolism into overdrive VERY quickly and help you burn fat FAST.

Plus, as a bonus, you're going to get an AMAZING core workout due to the single-dumbell work you'll be doing. Training unilaterally (a fancy way of saying one arm at a time) forces the core to engage strongly to stabilize the torso, and you'll be doing it on every single set you do.

You might not notice this core effect so much if you're doing high rep, light weight circuit training, so THIS circuit is done using 3 reps per side per exercise, using a moderately heavy dumbell (I'm using a 105 lb dumbell in the demo).

The first exercise you're going to do is the One Arm Dumbell Floor Press. This one is a GREAT core exercise and that one that's going to really light up your midsection in addition to your chest, shoulders and triceps. This is probably going to be weakest exercise of the three, so use a weight that you can handle specifically on this one.

Start with the dumbell on the floor then sit with your legs on either side of the dumbell. Reach forward and grab it with hands then set it on your thigh. Lay back on the floor and set your left upper arm flat on the floor, taking ALL the tension off the chest. You're basically balacing the dumbell with your forearm at this point. Your left leg should be shifted out a bit wide to the side to help stabilize for the press (you'll feel this when you go to start the press).

Now press up. You'll feel this a fair bit in the triceps, just fyi. And it'll hit your lower abdominal area/lower obliques, in addition to the transversus (the deep muscles of the core).

Do 3 reps on the left arm then set the dumbell on your chest and switch hands. Do the press on the other side now, being sure to set your same-side leg out wide to stabilize. Press up for 3 reps. To set it on the ground, grab it with both hands then roll to the side and set it on the floor.

Now stand up and do a one-arm dumbell row with the dumbell. I recommend using the same arm to start each exercise here, to give it maximum rest, e.g. if you started the press with your left arm, start the row with your left arm, too. You can brace your non-working arm on your knee to solidify your body for the exercise. This single arm row hits the rotational-stability aspect of the core as well.

Do 3 reps then switch to the other arm.

Next, set the weight on the floor and go straight into the next exercise, One Dumbell Split Squats. Hold the dumbell in your left hand and lead with your right leg, so the dumbell is in front of your back leg.

Do 3 reps then repeat on the other side for 3 reps.

Holding the dumbell in one hand as you do the split squat also puts rotational-stability tension on the core (see why this gives you GREAT core training, too)...everything you do in this circuit involves core stability with fairly heavy weight.

Now, with NO rest, go right back into the One Dumbell Floor Press.

And repeat for 15 minutes total training time.

You can do shorter or longer with this circuit, depending on the time you have available to you. I found 15 minutes to be a good range.

This is simple, straightforward training that will hit every major part of your body, and the secondary ones that contribute to these 3 big movements. Targeting these big "hot zones" with this much training volume will get your metabolism ROARING.

It's going to build strength and muscle mass along with your cardio capacity and has tremendous core-training benefits (which you will absolutely feel for the next few days after doing this!). Your core gets worked with all the movements but the rest of your bodyparts get selective rest as you work each side of your body with the different movements.

And all you need is a single dumbell and a patch of floor space to do it!

This workout can be done anytime you like, especially if you just need to do a fast workout covering all your bodyparts.

To see pictures and video of this technique in action, click this link:

http://hop.clickbank.net/?myguymygir/betteru&l=1173

And if you want an even MORE detailed fat-loss program that scripts out EVERY single training day and meal for you, definitely check out my Metabolic Surge - Rapid Fat Loss program. When I want to lose fat FAST, this is the one I use. It'll take you through everything you need to know to drop even stubborn fat extremely quickly and efficiently...every single day of the 36 day program is laid out for you...set, reps, exercises, what to eat, how much to eat and what supplements you can take to get even better results!

http://hop.clickbank.net/?myguymygir/betteru&l=400

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?myguymygir/betteru!