Is it possible to blast a bodypart with 10 minutes worth of work? It sure is…if you splash in enough intensity to make the gains you are looking for. Tabata training has gained steam in the fitness mainstream for its ability to provide an extraordinary pump while also helping to improve power output and body composition.
This workout is like Tabata’s younger, more robust brother.
Tabata requires you to do eight, 20-second segments of work, each followed by 10 seconds of rest. The limited rest never allows for a full clearance of waste product but it does allow your explosive energy stores, collectively known as phosphagen, to replenish partially for the next bout of work. But phosphagen, which consists of adenosine triphosphate (ATP) and creatine phosphate (CP), takes 15-25 seconds to build back up, even if it never gets back to the point where it was before your first rep.
Here, we’ll work in 30-second bouts using a weight you can handle for 10-15 reps. You’ll get 30 seconds of work, as opposed to the standard 10 in Tabata, to allow for a more complete replenishment of phosphagen for better performance on your heaviest reps.
Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.
Lying Dumbbell Extension: 10/30 sec.
Cable Pressdown: 10/30 sec.
For each exercise, choose a weight that you can handle comfortably for 10-15 reps. Perform reps for 30 seconds straight, then rest for 30. Repeat this process until you have performed 10, 30-second segments of work. Rest 3-5 minutes between exercises.
Beefy Tris Stack
Use these supps around your workout time to boost your triceps’ strength and size.
Whey Protein 20g pre-workout, 20-40 g post-workout
Casein Protein 10-20g post-workout
BCAA 5-10g pre- and post-workout
Creatine 2-5g pre- and post-workout
Beta Alanine 2-3g pre- and post-workout