Over the next few weeks I am going to introduce and discuss new workouts that may help change up your routine a little bit. This will “shock” the body and will also help keep your workouts from getting boring and monotonous.
The “Power Of 10” workout, created by Adam Zickerman, focuses on building lean muscle mass as well as muscular strength and endurance. The goal of this workout is to find a weight that you are able to perform 8 to 10 repetitions with at a very slow rate of movement. This workout consists of a ten second cadence; ten seconds out and ten seconds back all while keeping the muscle contracted the entire time. Try to focus on not stopping at either the top of the exercise or the bottom as well.
According to Zickerman, there are 10 commandments to this workout:
1. Speed: 10 seconds up and 10 seconds down
2. Breathing: Freely and evenly (more…)
