Hard Lifting…For Runners

Once per week, I head to the gym for a quick lifting session.  I do two sets of the below workout with very minimal rest – a simple transition to the next exercise with an additional 15-30 seconds.  Every set is challenging and places a good deal of stress on the body.

I intentionally keep the overall workout short, intense, and perform everything with a fairly slow cadence.  My goal here is to stress my system in order to increase testosterone and HGH production.  Numerous studies have shown that these workouts (much like hard 200’s or hill sprints) increase beneficial hormone production which aids in muscle development and recovery.  Side note: sleep greatly influences HGH production – so get more of it!

Since endurance activity can actually decrease testosterone, it’s important to maintain a healthy level with sessions like these.

I tend to lift more slowly than most people because it’s simply more effective.  By eliminating any momentum and ensuring there’s a constant muscle stress, the lifting session is more productive.

You will also notice that I don’t do any tricep extensions, bicep curls, or targeted muscle lifts.  My goal here is to train movements, not muscles, and focus on compound exercises that require multiple joint movements.  I’ll leave the calf raises and quadricep extensions to the body builders.  They are just not functional enough.

This routine is constantly evolving as I get stronger but shows the variety and type of lifting I do.  The variety encourages adaptation and also means updates are regular.  My current gym workout consists of two sets of:

• 10 walking lunges with a 25lb. plate held above the head
• 6 dead-hang pullups
• 10 side lunges with a 20lb. dumbbell held at the chest
• 15 bench press reps @ 95 lbs. (if bench is in use, 15 chest press with 30lb. dumbbells)
• 15 deadlifts with 75lb. bar
• 10 dips

How can this workout be improved?

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