Get Big, Fast: The 20-Minute Strength-Training Hack

one-workout-to-get-big-fast

Men’s Journal– German Volume Training

If your aim is to get big, fast, your workouts don’t have to be long — they just have to be tough. That’s the philosophy behind German Volume Training, in which you perform 100 reps of a given movement, with 1 minute of rest between sets.

To get to 100, you’ll do 10 sets of 10 reps, keeping the weight at just 60 to 70 percent of your one-rep maximum. Budget about a minute for each set of 10. Sets will feel easy in the beginning — but increasingly tough toward the end. (The math: 10 minutes of work, 10 minutes of rest, for a total of 20 minutes per movement.) A few additional ground rules:

Do compound movements .

Though German Volume Training works fine for single-joint isolation exercises like biceps and hamstring curls, it’s most effective with multi-joint movements that engage several large muscle groups like squats, overhead presses, bench presses, pullups, and rows. The one exception: Deadlifts. The amount of volume makes it tough to keep perfect form, which can lead to strain on the lower back. The risk/reward just isn’t worth it.

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How Jake Got Jacked

how-jake-gyllenhaal-fell-in-love-with-boxing(Men’s Journal) – In an image reversal that’s increasingly common today on the big screen, Jake Gyllenhaal has transformed himself from the creepy cameraman Louis Bloom in Nightcrawler to a fierce welterweight boxer in Southpaw. His secret to the rapid change? To truly become boxer-fit.

“I lived in [the competitive fighting] world for six months,” he says. Leading up to filming he took in a number of HBO fights, along with director Antoine Fuqua, paying visits to Vegas and Madison Square Garden in New York for the Miguel Cotto versus Sergio Martinez fight. (He says Cotto is his favorite fighter.) He also trained daily, like a fighter, for months, including some time at the [Floyd] Mayweather Boxing Club in Vegas, at at the Church Gym in New York.

The movie is now in the can and being edited, but Gyllenhaal doesn’t plan to put down the mitts any time soon. “I will box for the rest of my life,” he says. “It’s an impossible form to master because it’s like a language and every day you find new ways to use what you have. I’m nowhere close to mastering it,” he says. “I could talk for hours about it. It’s so wonderful for the mind and especially for youth, to understand how to express your physical power. I think especially, talking as a man, to know you are capable of a certain power and to know that you don’t have to use it.”

Charles Thorp

Read more @ Men’s Journal