This 30-minute Fuel Team Muscle Militia workout is heavy, intense, and will totally kick your ass. It will push you to utter failure on every major body part, and I'm not talking about mental failure. I'm talking about true physical failure—the point at which you can't perform one more rep. This level of intensity will spark your muscles to grow while torching calories throughout.
This is the only workout I do. I've been on it for five months and I train almost every single day. It's my cardio and my strength work. This workout has put me in my best-ever shape. At 45 years old, that's where I want to be.
Meet the Muscle Militia Ronnie MiloBattle BreakdownFor this 30-minute workout, you'll do approximately 2 sets of each exercise. You'll do a quick warm-up set to prepare the muscle group, and then a high-intensity set to utter failure in the 8-15 rep range. Make sure to take the second set to total failure to get the absolute best results.You'll start the workout by hitting smaller muscle groups first. The exercise selection may seem strange, but we do this to safely prepare the body and joints for the heavier, compound exercises that come later. As you begin, you may think this workout is easy, but trust me, it'll get a lot harder as you go along. Those compound lifts will hit hard!
If you have partners, make sure you're always moving. For example, if your partner finishes a lift before you, have him or her move ahead and start the next exercise. Keep the intensity high, treat this workout like a war, and make sure you win. Recommended For You Muscle Manifesto: 5 Principles Of The Lifting LifeA PR is great, but it's just a number. Strengthen your life from the bottom up, and your lifts will grow alongside it! Muscle Militia Mindset: 5 Must-Read Mental Intensity TipsLong-term progress requires consistent mental focus. Build intensity that lasts with these five tips from the Twinlab Muscle Militia! Eat, Lift, Grow: 4 Rules To Help Build A Performance MachineElite strength athletes and amateurs alike know that their training will only go as far as the food that fuels it. Build your nutritional strategy around these four rules and you can't fail! |
Warning: Foul language, extreme intensity, and heavy-ass weights ahead!
If you've bravely chosen to ignore the warning above, then prepare yourself for an arms growth formula so sinister that it will command your biceps and triceps to grow. In this arms training video, CT Fletcher, the "Superman from Compton" himself, will show you how to carve your arms with blood and sweat into thick slabs of granite. Fletcher knows what it takes to transform. Rising from the ruthless streets of Compton, he underwent open-heart surgery in 2005, took the following years to recuperate, and has since adopted a no-nonsense, "fuck average" approach to his training. Age is not a factor. He doesn't let a mere number tell him what he can or cannot do. On the contrary, this sidewalk-cracking monster wills iron to bend to him. One thing's for sure: You won't get arms like CT's by pussyfooting around. His gargantuan arms are the direct result of relentless training and enough cursing to make a sailor blush. Armed Warfare is an exercise in both mental and physical fortitude. Pain is a permanent resident in CT's land of iron. He recognizes that this workout is going to hurt, but rather than let that bother him, he makes pain submit and yells, "Fuck you, pain!" CT Fletcher's training style involves an eclectic mix of "drill sergeant, preacher, and raving lunatic." From the concrete jungle that is Metroflex Long Beach, he's going to put your biceps and triceps through the wringer with nine excruciating exercises. Find a buddy to work out with because, frankly, you'll need a shoulder to cry on. Every exercise in this workout is designed to make your muscles shriek as you push them beyond failure and rapidly build agony. You'll earn no planned relief from this anguish. CT laughs at the idea of neatly structured workouts and repetition schemes. How many reps? "You do it until you can't fuckin' do no more," CT says. With the exception of a couple specific exercises, you will do every exercise to total failure. And rest? "Fuck being so strict!" shouts CT. Your rest period lasts only as long as it takes your workout partner to finish his set. Are you ready for Armed Warfare? Follow CT's command and "act like it then!"
CT's Personal TipsWarm-Up: Triceps Cable Pull-down/ Biceps Cable Curl Triceps Cable Pull-down/ Biceps Cable CurlBy the time you crank out this 200-rep warm-up, your arms will be pumped and primed to begin the "real" workout. The person performing the warm-up exercises will bust out triceps extensions and biceps curls like they're going out of style in 10-rep increments, while his training buddy will change the weight on every set to whatever he damn well feels like.CT's logic is that people tend to go easy on themselves, but if someone else is choosing the weight, they won't show any mercy. Single-Arm Dumbbell Preacher Curl Single-Arm Dumbbell Preacher CurlThe preacher curl allows you to really isolate the biceps. For an extra kick in the pants, consider mixing it up during the set by slowing down the tempo or even incorporating rest-pause reps, in which you might take a 5-10 second rest and then continue to knock out a few more reps. True to CT's rep philosophy, you just do as many as you possibly can.French Curl French CurlAs CT notes, the French curl doesn't necessarily feel French or like a curl, but that doesn't mean it's not going to kick your ass. Grip one heavy dumbbell behind your head using both of your hands. Lower the weight behind you, until your forearm is parallel to the floor, and then heave it up using the meaty muscles of your triceps.T-Curl T-CurlThis money exercise rolls hammer and dumbbell curls into one devious, arms-pummeling movement. Your arms start out to the side, forming a T-pattern. Don't get too cocky with the weight.Keep the movement and dumbbells in a T-position as you perform each rep. If you start to feel uncomfortable, you're doing it right. If you're comfortable, you ain't growing! 2-Position Dumbbell Kickback Dumbbell KickbackOh, hey, there's a finite number of reps in this exercise? Soon you may discover that you'd much rather stop at failure, because 40 reps per set, per arm, could very well sound the death knell for your triceps.The first position is a cross-body kickback. Once you knock out 20 reps, forget about resting for a quick prayer and dive straight into a single-arm skull-crusher, hitting the remaining 20 reps before you switch arms. CT's major tip for emphasizing those "back arm" muscles is to keep the working elbow pointed toward the wall behind you. 3-Position Chin-Up Chin-upPerform a chin-up in three positions: wide grip, normal grip, and close grip. Make sure your palms face toward you to emphasize the biceps. Perform 10 reps for each position, totaling 30 reps.One set will be enough to make you wish someone would just sever your arms and knock you unconscious with them. Under-bar Triceps Extension If the workout hasn't dropped you yet, CT promises that this exercise will—to put it plainly—"fuck your triceps up." Using bodyweight only, lean in and dip your head under a fixed barbell.Make sure your head actually goes under the bar to target the triceps properly. CT suggests narrowing your grip for an extra challenge. Triceps Gauntlet Congratulations for making it this far, brave soul! The Armed Warfare grand finale is a gauntlet that will crush what little spirit remains within you. It involves five pairs of dumbbells that incrementally go up in weight. As you lay down, your partner will start you off with the heaviest dumbbell. Knock out 20 reps of skull-crushers and keep going down the line until you crank out 100 reps total. You can touch the weights to the ground—not to rest the weight, but to make sure they go back far enough. Before you call it quits, reward yourself with an additional 100 reps in the reverse order: from lightest to heaviest. That's 200 total reps and the completion of one soul-crushing, brutal set. |
Full-Body Training: Twinlab Militia 30-Minute
