Use this strength training combo to lose fat and build muscle.
- Use 135 pounds on the front squat and 225 on the deadlift.
- Do 5 reps of each exercise in back-to-back superset fashion.
- Repeat the superset 8 times. Rest as much as you want, but remember the clock is ticking.
You Have 10 Minutes!
The goal is to complete the test in under 10 minutes. If you go over 10 minutes, stop there and record the total number of reps. Beat it next time.
Notes
Adjust the weights according to your level of fitness. If you haven't been training like this, cut the workout in half for a few weeks. Finally, make sure you use great form before worrying about adding either speed or intensity.
related posts
Tip: Reverse Lunge from Step
This knee-friendly variation is great for your quads, glutes, and hamstrings.
The Mutation Series - Part 2
Get ready to mutate, in a good way. Here’s weeks 4-6 of a Coach Thibaudeau’s 12-week transformation plan.
Tip: Banded Trap Bar Shrugs
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
German Volume Training 2000
German Volume Training worked great, but it had some drawbacks. Check out the updated version of this famously brutal training plan.