Hardcore Gym Workouts
There are a number of ways to look at a hardcore workout as it will depend on your strength and fitness you already have and your specific objective. In order to make the hardcore workout more specific we are going to assume your objective is muscle gain and that you have been training on a regular basis for at least 6 months.
Sports science has proved the most effective way to gain muscle is to increase intensity which means your objective will be to fatigue the targeted muscle with a new type of intensity that you are not accustomed to. This means selecting a weight that will completely fatigue the targeted muscle group in 30-90 seconds.
In the hardcore workout listed below it is assumed that you have been training your whole body three times a week and now that you are a little stronger you want to speed up the results. It needs to be added that nutrition, recuperation and training with correct form on ALL movements is strictly adhered to.
It is not recommended that you do any cardio before or after the workout listed below. If you want to do cardio it is recommended that you do it on your rest days before the next workout. Supplements to help speed up muscle repair and getting in extra Vitamin C and plenty of water is highly recommended.
Stretching before and after your workouts is important, as you will be doing 8 to 15 reps using a weight that will reach complete failure on the last rep. It is a good idea to go online to access the 1RM (one rep maximum) calculator as you should select a weight that is about 80% of your 1RM for all movements.
It is a good idea to use a spotter when lifting 80% of 1RM for reps as the chances of reaching complete failure are very good on the last rep. The workout listed below should ONLY be done 3 times a week which means a good 48 hours rest before the next workout.
Each movement listed is ONLY one set of between 8 or 12 reps using 80% 1RM reaching complete failure on the last rep. You should ONLY rest one minute before moving onto the next set. This is a hardcore workout and there is no time to chat, you are training to get results and your form is everything, requiring 100% focus on intensity.
Squats 8 to 12 reps
Hack Squats 8 to 12 reps
Seated Cable Rowing 8 to 12 reps
T-Bar Rowing 8 to 12 reps
Incline D/B Press 8 to 12 reps
Pec Deck or D/B Fly 8 to 12 reps
Arnold D/B Press 8 to 12 reps
Rear D/B Raises 8 to 12 reps
Lying Triceps Extensions 8 to 12 reps
Barbell Curls 8 to 12 reps
D/B Shrugs 8 to 12 reps
Standing Calf Raises 8 to 12 reps
Cable Crunches 8 to 12 reps