Time Is Muscle

Time is precious. If you feel the same way, then you probably would like to spend as little time in the gym as is required to keep your body happily lean and buff. In which case, this article has your name written all over it, as it contains a resistance workout routine designed to help you reduce the length of your workouts as remarkably as it increases the size of your gains.

By Rob Thoburn

The resistance exercise method described herein is written as "10-1." However, it is to be read as "ten to one." The 10-1 method yields workouts that are fast, fun and gratifying, particularly if you are interested in building muscles that pop and fizzle with as much shape and definition as they do performance

It's important to note that the routine provided below is meant to serve as a guideline only. It is not meant to replace the advice of a medical doctor. Before you change your exercise habits you should seek approval from your medical doctor, particularly if you have a pre-existing medical condition, or if you are currently unaware of your health status.

THE 10-1 METHOD

WHAT LEVEL ARE YOU?

The first thing you need to do is determine what training level best describes you. Once you've determined your training level, follow the instructions for that particular level closely.

INSTRUCTIONS

Level I
If your workout experience puts you at Level I, perform one resistance exercise for each body part (i.e., one exercise for your upper legs, one exercise for chest, one exercise for calves, etc.).

Level II
If your workout experience puts you at Level II, then follow the same steps as for Level I, but perform two resistance exercises for each body part (i.e., two exercises for your upper legs, two exercises for chest, two exercises for calves, etc.). In other words, you'll be training just like you would if you were Level I, except that your routine will consist of more exercises.

Level III
If your workout experience puts you at Level III, then follow the same steps as for Level II, but perform three resistance exercises for each body part (i.e., three exercises for your upper legs, three exercises for chest, three exercises for calves, etc.). In other words, you'll be training just like you would if you were Level II, except that your routine will consist of more exercises.

HOW IT WORKS

Warm-up
Begin each workout by running or walking briskly on a treadmill for 10 minutes at what feels like approximately 50% of your maximum level of effort. Don't worry ... you don't have to be precise.

Step 1
For each resistance exercise in your routine, warm up by performing two sets of 10 reps using a weight that allows you to exert 50% of your maximum level of effort. Rest 30 seconds between warm-up sets.

Step 2
Once you've finished warming up, increase the weight by an amount that will allow you to complete somewhere in the neighborhood of 10 reps. Complete as many reps as possible using the weight selected. Then rest 10 seconds.

Step 3
Repeat the 2nd step using the same weight until you can only complete a single rep. Then, move on to the next resistance exercise in your routine.

Example
Let's walk through an example scenario together. The first exercise in the Level I routine is the barbell squat. Say you warm up by performing two sets of 10 reps with 135 pounds. Then you slide a 45-pound plate on each end of the barbell. This raises the total weight to 225 pounds. You manage to force out 10 reps with this weight for your first post-warm-up set. Then you stand at the squat rack resting for 10 seconds. This allows your quadriceps to recover only enough to force out another 5 reps on your next set. Yeah, your quads are complaining, but you know that this means they're gaining. You rest another 10 seconds and squeeze out 3 reps for your next set. The end is near (in a good way). You rest another 10 seconds and then get 2 reps. You rest another 10 seconds and get 1 rep. That's it. You've reached your goal. Move on to the next exercise, which in this case is the barbell stiff-leg deadlift.

Cool-down
Upon completing the entire routine, cool down by walking briskly on a treadmill for five minutes at what feels like 50% of your maximum effort level. Enjoy the endorphins.

LEVEL I : SAMPLE ROUTINE

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