Here’s the layout:
- Week 1: 3 sets of25 seconds, same weight each set (e.g. 50 pounds x :25, 50 pounds x :25, 50 pounds x :25)
- Week 2: 3 sets of 35 seconds, same weight each set, and same weight as week 1 (e.g. 50 pounds x :35, 50 pounds x :35, 50 pounds x :35)
- Week 3: 3 sets of 45 seconds, same weight each set, and same weight as week 1 (e.g. pounds x :45, 50 pounds x :45, 50 pounds x :45)
Start light with this routine – I did and had good results. For example, if you were going to do a super tough set of 10 reps, think about what weight you’d use for a warm-up set of 10 reps and use that weight to start. The extended time and progressive overload will ensure you still work hard and make gains.
For example, on the cable incline pullover I started with 35 pounds for 3 sets of 25 seconds on week 1, which is quite light. However, I finished at week 12 with 70 pounds for 3 sets of 45 seconds.
The timer starts when you pick up the weight. It’s okay to go slow but don’t set down the weight or stop, no matter what. If you do I’ll find you and kick you in the gonads, so for the sake of your future offspring, finish that set.
While every exercise is different, 25 seconds generally translates to 10-12 reps, 35 seconds to 13-16 reps, and 45 seconds about 16-20 reps. Completing 2 reps every 5 seconds is a decent guideline to follow, but ultimately lift at a speed you’re comfortable with and focus on the time under tension, not the number of reps.
The first exercise for each muscle group will not be timed – the point here is to go reasonably heavy and maintain/build up your strength. Perform the timed sets for the subsequent exercises.
The exercises are as follows:
- Close-grip Bench Press: Two fingers on the smooth and two fingers on the grip works well for most. Obviously more than just the triceps are working here.
- Cable Incline Pullover: Hits the chest, lats, and rear delts, but you’ll feel this most in the long head of the triceps.
- Pullover Skull Crusher: Perform a skull crusher but include a pullover motion.