Fast Track to Flex Appeal | Fitbie

Total-Body, Fat-Burning Workout

Fast Track to Flex Appeal

Add size and strength while obliterating fat, with this high-velocity, total-body workout

Fight Fat Faster

"Man's got to know his limitations." Spend enough time in the gym and you gain an acute appreciation of what Clint Eastwood meant with that immortal line. Eventually, we all run up against the limitations of whatever workout system we're using. Some help make us bigger, some help make us stronger, some help make us leaner, but none seems to do all three at once.

While I agree that it's often more efficient to pursue one goal at a time, the workout system I created for my book, Huge in a Hurry, allows you to multitask. You'll build size and strength, thanks to the intense challenge to all your muscle fibers from the high-speed reps. And you'll get leaner, thanks to the maximum-effort sets. Try it for 4 weeks, and you'll see that your limitations aren't really all that limiting.

Your 4-Week Flex Plan
In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size

Do each workout once a week, with at least a day (48 hours total) between workouts. Workout A is made up of moves 1-4, Workout B is made up of moves 5-8, and Workout C uses moves 9-12. Instead of performing a specific number of sets, do the total number of reps designated for each exercise—regardless of how many sets it takes you.

Here's how it works For each exercise, follow the guideline for the amount of weight you should use, which includes a repetition range for your first set. For example, suppose it prescribes 4 to 6 reps. You want this to be a challenging weight, of course, so choose what you think is the heaviest weight that allows you to lift at least 4 reps but no more than 6. Then simply do as many sets as you need to complete the total number of reps for that exercise. (If you do fewer reps in subsequent sets, that's fine.)

One more guideline Perform every rep of every exercise as fast as possible with good form, without pausing at any point. Stop the set if you're slowing down or if your form changes—for example, your range of motion shortens or you need to cheat to finish a rep.

Workout A (Moves 1-4)
25 Total reps per exercise
4-6 Rep range, first set
45 Seconds of rest between sets

Workout B (Moves 5-8)
40 Total reps per exercise for each arm or leg
10-12 Rep range, first set
60 Seconds of rest between sets

Workout C (Moves 9-12)
50 Total reps per exercise
20-22 Rep range, first set
75 Seconds of rest between sets

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