Florida Agenda

Shorter, higher intensity workouts can lead to bigger and better results!

By Tom Bonanti

Want to build quality muscle, but just don’t have a lot of time to spend in the gym? Do you get discouraged because your work schedule prohibits you from dedicating endless hours to a bodybuilding regime? Are you one of those rare breed who believe that there is more to life than working out? Well, here’s good news: You can build quality muscle and improve overall fitness in less time than you think! Here’s a routine that won’t fail, if you’re really willing to work and sweat.

I call this brain-child The Slam-Bam Routine and it has two great things in its favor. Firstly, you work your physique intensely, but in the briefest period of time (30 minutes and your ass is outa there!). Secondly, your testosterone levels start to drop between 45 and 60 minutes into a heavy weight training session as cortisol (a bad, stressful hormone) levels rise. Because sessions are shorter, you can make the most of your natural juices as you avoid overtraining!

The workout uses “giant sets,” a bodybuilding concept that employs a multiple number of sets in a minimal amount of time. Giant sets can be performed in several ways, but with this routine you will do at least 5 sets back to back, each on a different muscle group. Use weight that will challenge you for 12 reps and remember to rest only 30 seconds between sets. When performing this routine, have everything set before you get started so you can blast through the workout with no interruptions.

Now, let’s slam through upper body. The first exercise of the five set cycle is the incline dumbbell press. This exercise works upper and outer chest. After a 30 second rest, move on to the wide grip lat pull down for that “V” shaped back. Seated dumbbell overhead presses are next for shoulders. Pump up those triceps with a set of 15-20 dips. Finish round one of this monster routine with a set of standing dumbbell curls for biceps and forearms. After a two minute rest, perform this giant set one or possibly two more times depending upon your time and energy. Up your weight on each set by about 2 per cent if you can manage it. Adhere to proper form with each exercise.

Slam-bam, you are done with your upper body.

You can also perform giant sets for lower body on the same day as upper body, depending upon your strength and stamina. Or you can work upper body and lower body on different days depending upon how much time you have. Remember, this whole workout is intense, but it should only take you 30 to 45 minutes, tops, to perform. Use squats, leg presses, leg curls, stiffleg dead lifts, lunges and a high repetition calf raise (15-20 reps) to slam quads, hamstrings, calves and butt. Perform 2-3 giant sets for legs. Rest 30 seconds between exercises and two to three minutes between giant sets (a little more rest may be needed for legs as compared to upper body). Work abdominals by doing crunches at anytime during these workouts or on off days.

The Slam-Bam Routine can benefit both upper and lower body without spending endless hours in the gym. Both upper and lower body sections need to be trained twice a week. Remember to rest between training sessions. There you have it – a new workout, bigger muscles, less time in the gym and more time to spend at the pool or beach with friends this summer!

For more tips on how to turn up the heat on your summertime workouts don’t hesitate to contact me TrainerTomB@aol.com.

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304    

Facebook: TrainerTomB. www.pumpnincgym.com

“Triceps skull crushers sound evil. They are.”

By TOM BONANTI

Two heads are better than one. And four hands are better than two. That’s the logic behind forced repetitions. You are used to working out hard on your own. With the right training partner you can do even more. Mentally, you can psych each other up to reach new heights of size and strength. Physically, you keep each other safe as you lift heavier weights.

Simple spotting is more for safety than anything else. Probably the best partner training strategy is forced repetitions.

This technique is based on the principle that when you lift weights, the final few repetitions are the most beneficial because you must summon all your energy to pump those already tired muscles. While one guy lifts the weights, the partner places his hands in position to help him crank out one or two more reps he couldn’t have completed on his own. If you’ve got a trainer or workout buddy you can count on, try these forced repetition exercises a few times a month. Don’t overdo it or you’ll over train and burn out.

Barbell squats are perhaps the best overall weight training exercise for all muscle groups of the body, especially lower body, glutes, quads and hamstrings. Grasp a barbell across your upper back with feet shoulder width apart. Lower until your thighs are almost parallel to the floor, pause, and then rise to starting position. At the end of a set of, say 10 reps, have your partner stand behind you with his hands around your torso as he helps you to do 2 more reps.

When performing heavy barbell bench presses it is always advisable to have a spotter. To perform forced reps, lie face up on the bench and, grasp a barbell with arms bent at 90 degree angles. Press it overhead, pause, and then return it to starting position. At the end of the set, have your partner stand over you as he helps you raise and lower the bar for a couple more reps.

Partial barbell curls will build those biceps peaks. Grasp an EZ curl bar with arms bent at 90 degree angles. Curl it up until biceps meet forearms, pause, then lower to starting position. As you conclude the set, have your partner face you and help you raise and lower the bar for those last 2 decisive reps.

Triceps skull crushers sound evil. They are. Lie face up on a bench, grasp an EZ curl bar at arm’s length over the chest. Lower it to just above the forehead, pause, thenand then, return to starting position. At the end of your set, have your partner help you to squeeze out those two 2 extra reps that will have those triceps burning for sure.

Pull ups are great for widening the upper back to achieve the “V” shape torso that is so attractive on any guy. Grasp a secure overhead bar and pull yourself up so that your chin is even with your hands, pause, then lower in a controlled manner. At the end of the set have your partner grasp your feet and ankles to help you do one or two forced repetitions.

Forced repetitions can be implemented into any weight training regime and used with any exercise. Just be sure that you have a reliable, attentive partner. Don’t do forced repetitions more than a couple of times every month. That  way you’ll get the increased size and strength you want without the perils of overtraining.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

“There is nothing more vital than your own good health.”

Maintaining a fitness lifestyle can be a daunting endeavor for even the most dedicated enthusiast. Adhering to a schedule of healthy eating, keeping up with regular medical check-ups and getting enough sleep are simply a beginning. Sticking to these basic habits along with meeting the demands of work and a social life can be overwhelming. So how do you squeeze in a regular exercise program on top of everything else?

I say, you make time for the things that are important to you – and there is nothing more vital than your own good health. Working out with weights and doing regular cardio, if you do them correctly, are draining and time consuming. Yet their benefits are infinite. You’ll not only look better, you’ll live longer and save hundreds of thousands of dollars in health care expenses. Doubt me? Just get sick, I mean really sick – like a week in the hospital – and you’ll see what I mean.

Sometimes I get particularly annoyed looking around at the guys who put staying healthy and working out on the back burner. Aside from work and loved ones, these should be top priorities for everyone. Yet pampered expensive cruises and vacations, wild weekend partying and hours on Grindr and Scruff seem to take precedence as waistlines widen and butts grow lazier. Sure, there are short cuts available like plastic surgery and steroids, but these are quick patchy fixes compared to what discipline and hard work can achieve. A beautiful body, like any work of art, is the result of sacrifice, dedication and lots of labor.

Why not start today and design a winning strategy to get and stay healthy, fit and fabulous. Consider these three factors as you ponder a program: schedule flexibility, workout simplification, and diversification.

Schedule flexibility is crucial in these times of unplanned events, chaotic traffic and even more chaotic work schedules. A sharp guy begins the day with a plan so he can accomplish everything that is important. And nothing is more important than your workout, so schedule a time and try to stick with it. Join a gym that is convenient, preferably located between work and home. Most gyms have extended hours, so if you get derailed don’t get flustered. Your body responds to exercise, whether at 7AM or 7 PM. Make it happen.

Workout simplification and diversification allow you to train regardless of what

you had planned and where you had planned it. If you were set to hit the weight room at 6 PM, but had to work late, then pump-up at home. A few weights are inexpensive, but they can make a big difference on days you don’t get to the gym. And if you’re too tired to lift, then do some push-ups, crunches and stretches. Bike around the neighborhood. Take a swim. Do something – Do anything!

Just put those muscles in motion, burn some calories and get that heart pumping!

Of all the investments you’ll make, a commitment to regular exercise will reap the greatest benefits. It’s spring, a time for new beginnings. Put down that phone, get off that lounge chair or bar stool, toss away the drink and schedule regular time at the gym. Life is too short to miss out on being all that you can be.

For more inspiration on how to get the most out of your workouts contact me! I’d love to hear your comments and answer your questions.
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL 33304, www.pumpnincgym.com. Facebook name: “TrainerTomB”