15 Minute Workout For A Few Hours Pump
June 7, 2010 by Shaun
Filed under The Fitness Bug
For those of you that have been following for a while, you will know that I have been training since I was a fresh out of school athlete. Those days only lasted until 17-18 years old, but since then, I have met and learnt many new things from some very interesting people. One of those people was a security guard that I use to work with part time as when I was a university student.
I don’t have any pictures of this guy, but he was a worst case scenario hardgainer. I’ll repeat… a worst case scenario hardgainer! Which means he was skinny as shit!
But you would never have thought it by looking at him when I met him. He was HUGE!
At first I thought,
Ah, he’s taken something to get that big.
But one lunch time he invited me to the gym he worked at and showed me just how he worked out.
What did I find?
Complete surprise and utter shock!
That is,
Complete surprise and utter ‘muscular’ shock
You see, the workout regime he introduced to me at this time was where I really picked up the mantra,
The only way to train, is to train insane.
Why?
Because this workout was BRUTAL! I could have swore blind that this guy was ex-army or something of the sort after being shown this way of working out. Also known as,
The 15 minute Workout
You see, I know that most of you won’t train insane in most of your workouts (Losers!)
I was like that once too. But for you serious types, you may want to start thinking about performing the 15 minute workout every so often.
It really is that intense!
It didn’t take long for me to realize why that security guard got as big as he did, starting off from a frame that was much smaller than mine. It was because he was training insane… literally! No drugs or no other funny business. Just pure HARD WORK!
So when you think you are training hard, stop and pull this workout routine out of the hat.
If you pull it off without fainting… good! That means you’ve been training quite well. However, if this workout knocks you for six, start thinking about stepping out of 2nd gear for a change and go full throttle on your own ass.
Enough talk from the Bugmeister.
The 15 minute workout (Consists of exercises that produce the quickest results)
Exercise Reps
Bench press 10
Chin-ups 10
One minute rest
Bench press 8
Chin-ups 8
One minute rest
Bench press 6
Chin-ups 6
One minute rest
Shoulder press 12
Rows 12
One minute rest
Shoulder press 10
Rows 10
One minute rest
Shoulder press 8
Row 8
Now get a move on, you only have 15 minutes to go.
P.S The few hours pump part of the title is for those of you who feel like showing off on a hot summers day, but don’t have the time for a full 45-60 minute workout. Go get pumped!
See you in the comments.
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Link to this page
That does indeed look challenging. I love the bench + chin ups part. I might do it on one of my off days purely as a challenge
Go for it. The memories of that day will not be fading away anytime soon!
Wow this is a great resource.. I’m enjoying it.. good article
This is the way that I like to work out also. If people would just remain focused on working out and stop being distracted by all of the other things that are going on. They would get much more out of their workouts in a much shorter time frame.
You will get much more out of your workouts if you hit hard!
Absolutely right Patrick!
Talking in the gym, watching videos or whatever else. Just time wasting. The muscles grow when you make them talk, not when the mouth talks!
Shaun,
I have actually seen people get seriously injured by not paying attention to what they were doing. Which is a recipe for disaster!
I’m sure you have Patrick. I know I talked about injury prevention techniques this week, but this is one thing I clearly missed. To prevent injury by not getting distracted! A fan of the intense workout I take it? (Also the best way). What are your current fitness goals?
My current fitness goals are to maintain my current weight but to get my body fat to around 5 or 6 percent. Now I’m currently at about 10 to 11 percent. I lost about 85 pounds and have been able to keep the weight off for over 8 years now.
It’s not easy but if you make healthy choices that are not an option (just like brushing your teeth daily) you will do just fine.
Yup… Keep on increasing that metabolism. That always helps. As you may know. Muscle burns fat even when stationary.
High intensity short cardio workout = fat loss
Moderate intensity long cardio workout = build lean muscle (increasing metabolism again)