10 Cents a Workout
For just 5 bucks you can get 50 workouts of all types (that’s just 10 cents a workout!) in the new e-book “50 Workouts for Strength and Fitness: Safe, Efficient and Effective Training with Free Weights”. The e-book covers full-body and split routines, 3 by 3 workouts, bodyweight and trapbar only workouts, specialized programs and more. 
We cover topics and protocols such as:
- Set/Rep Schemes
- Rep Speed
- Bodyweight Exercises
- Max Time and Max Reps
- Breakdown Sets
- Supersets
- Pre-Exhaust Technique
- Rest-Pause Technique
- Push/Pull Sequence
- Run-the-Rack Protocol
- 30/30 Reps
- Negative-Only Rep
Most Helpful Customer Reviews
5.0 out of 5 stars Another Great Training Resource August 13, 2012
By Jim Bryan
Fred and Matt have again put out a very good training resource. Add it to your library and kickstart your workouts.
5.0 out of 5 stars Great workouts! August 13, 2012
By Vix
I downloaded this e-book on my phone and now have workouts at my fingertips where ever I am…VERY convenient!! Great workouts too!
Posted on September 5, 2012, in Strength and tagged 50 workouts e-book. Bookmark the permalink. 4 Comments.
Hello Fred, I use full body w. n.2 from Dumbbell Training for Strength and Fitness(Drew Baye). What frequency would you suggest for healthy 22 year old, not very active…maybe 30 minute walks every day but most of the time studying, reading…? I try to get enough sleep and nutrition. My goal is body recomposition – increased muscle mass. I don’t have any weight problems (178 cm/73 kg, about 60 kg mass), but I’ll try to get leaner through Intermittent Fasting (1-2 24h fasts a week) and real food diet and I’d like to increase muscle mass at the same time. Opinions on frequency vary a lot. McGuff – 1x week is enough, more is counter-productive. Keith Norris – 2x a week minimum for hypertrophy. Baye – newbie 3x a week, more advanced 2x a week and move to less if there’s doubt. Is the best way to track progress and accordingly increase rest intervals when one doesn’t improve? I find this problematic because as You also say, one tries to beat the numbers from last time, so it’s not very representative. I always train to failure on every exercise and try to move the weight for another 5-10 s, no rest between. Takes me about 35-40 minutes/workout. I’d happily train just once a week if it was enough, I feel the workout for 2-3 days, but this doesn’t mean I couldn’t train more as mild soreness is not an indicator for me. I have my doubts whether it’s not too much “academical” decision to train just once a week. My current opinion is to start with twice a week, monior progress and go for once a week when I don’t improve. Not sure over what period of time I should watch these improvements though. If increasing weights once a month is still an imrpovement etc. As You can see I am kind of suffering from Fuckarounditis:-) Thanks for answer.
Ondrej,
Just as a quick clarification, “Dumbbell Training for Strength and Fitness” was written by me and Matt Brzycki, not Drew Baye and I’m not sure what n.2 means but to answer your question, I can only suggest that everyone – regardless of age and experience needs to determine what frequency they need. Recovery is based on so many factors that it’s impossible for anyone to tell someone else how often they should or should not train. Factors that are involved revolve around the individuals eating and sleep habits, systemic needs, stress, age, how they train, what exercises they do, other activities they pursue, what they need beyond physical, etc. etc. etc so it’s trial and error – and that can mean different things at different times also. You sound like you’d train just once a week so if you are good with that, then do it. Personally, I think people should be active every day in some way, shape or form. Training once a week and sitting around talking about training as some people do to me is a total waste of time and just mental masturbation as they could be out doing something to improve their overall health. I have also found that infrequent training makes for more lazy people as being sedentary encourages more sitting around. I’m from the school of “get off your ass and do something” but that’s just me.
As my mentor, Kim Wood states “training is an art more than a science” so be an artist and figure out what works for you – even if it’s for a short period of time then move on and try something else.
Fred
Thanks.I know it’s Your book. It’s on my shelf. Just the workout is full body number 2 by Drew Baye.
Ah, now it makes sense to me….