Metabolic Training

Alternate upper/lower body exercises.......keep reps at around 20.......no rest.........do for 30 minutes

Example: leg ext/push-up/step up/lat pull/reverse lunge/Db Push Press/Leg Press/Cable row/hyper ext/pec dec.........repeat series until 30 minutes is reached

Basic Strength Session

Front Squat 10x3
Push Press 10x3
Dead Lift 10x3
Machine Chest Press 5x5
Lat Pulldown 5x5
Leg Extensions 3x10
DB Curl 3x8

Metabolic couplet training

 4 rounds - 20 Deadlift/12 pushup - 1 min rest between rounds
               
     2min rest

4 rounds - 15 Lat Pull/15 smith squat  - 1 min rest between rounds

   2 min rest

4 rounds - 20 step up/12 push press - 1 min rest between rounds

    2 min rest

4 rounds - 15 hyper extentions/12 dips - 1 min rest between rounds

Back from the dead workout

ok ok ok.......here’s a technique I use when I’ve been out of action for a week or more due to injury, illness or life......

I combine a total body, non-skill, mostly machine weight session with extra high reps......I do this to reacquaint the muscles with full range of motion under a light load and give the aerobic system a mild jolt.....tomorrow will be:

 Deadlifts - 3x20
Depth Pushups - 3x15
Hack Squats - 3x20
Underhand Lat Pull - 3x15
Shoulder Press 3x15
Leg Ext 3x15
DB Thusters 3x15

Thoughts on leg training

Ok.......hack squat machine and smith machine squats are ineffective......right?  Everyone says it, so it must be true......meh..........let’s look at it from a 50 years + point of view........the contention is that neither machines allow for the full coordinated employment of the lower back, glutes, hamstrings and quads........point well taken......but if you’ve ever done a heavy set of 20 hack squats or smith squats to the point of gagging, you know something is happening.......my observation is that to get that same leg torturing feeling with free squatting puts the trainee at risk of injury due to the fact that the erector muscles invariably fatigue before the glutes, hams and quads.......this forces the trainee to compromise form and invites disaster.......So is the solution to stop squatting......nope......here’s what I do in my old age.........for Strength I employ hacks or smiths to really attack quads......then I do deadlifts to attack hams, glutes lower back.........ok, following me?

Now on alternate leg days I start with free squat triples.....slowly working up to a challenging set......this usually takes around 6 to 8 sets.......then I’ll do a light  high rep leg workout.......I am finding that the heavy “machine/ deadlift sessions are building strength to improve on my squat days and that I’m remaining injury free..........that’s it.....just and that’s about it