Designer Superhero workouts Part 3: The Fastest Man Alive Workout

Alongside the Green Lantern, the Flash is kinda unique among the Justice League, in that he only has the one super power.

Superman has pretty much every power going, and as his epic tale continues he’s discovered even more powers, Hawkgirl is super strong and can fly, Martian Manhunter can fly, is super strong, (again), shape shift and read minds.

Batman of course needs no powers, he is and always will be superior to all of them. Just watch the movie ‘Justice League: Doom’ for irrefutable proof.

Even more so than the other extreme hard-core DSW’s, the Flash’s is an extremely intense, high volume and time-consuming regime; you’ll need keen time management skills to fit this regime into your lifestyle.

This borderline insane routine will involve gruelling cardiovascular work, flexibility and resistance training. Now that I’ve either inspired you to rise to the challenge or tell me to get stuffed, I present:

The Fastest Man Alive Workout

I'd be looking smug too if I had the best superpower of all. Your arguments are invalid.

I’d be looking smug too if I had the best superpower of all. Your arguments are invalid.

There will be no hypertrophy work, (that’s not to say you won’t have some hypertrophy, it’s unavoidable), but a lot of fat burning cardio.

The justification for this is to keep the physique as sleek and light as possible; the less weight to move-the faster it will be propelled. Simple.

By the end of the 12 week program you will end up having a sexilly low body fat percentage; probably in the region of a mere 10%, maybe even as low as 7%, (bearing in mind the average body fat percentage here in the UK is 30 to 40%).

This won’t make you look skinny or ‘twiggy’ though, on the contrary, it will enhance the definition of your skeletal muscle. People will be able to use you like a living anatomy chart, and sculptors will want to carve statues in your likeness.

A six-pack is without any shadow of a doubt on the agenda, (or possibly an eight-pack, a rarity dependant upon genetics). That and of course, the attribute that brought you to this article: speed. As per usual, we will have to rely on the ‘best’ instructional videos available on the web, until Level up has its own studio.

The first ever Flash, (not the Barry Allen style workout we use in this post), way back in 1940.  The first Flash was Jay Garrick.

The first appearance of the Flash, (not the Barry Allen we know and love today, (I refuse to base it in Wally West on sheer principle), way back in 1940.
The first Flash was Jay Garrick.
He looked rather daft.

Phase 1: Fat burning, base strength and flexibility – 2 Weeks

But why strength and flexibility training? Aren’t we going for super speed here?

We will be training strength because of the way the different muscle fibre types react to training. Low rep heavy weight training stimulates the Type IIb Glycolytic Fibers. This is already fully covered in the ‘Asgardian Power-House’ workout, it’s worth checking out so that you have a more thorough insight into why the workout is constructed this way.

Also referred to as ‘fast twitch’ fibers, (the name is a bit of  a giveaway to why we will be training them), because they contract with great force against heavy resistance, thereby removing the effort of movement.

Thus, you have on half of the speed equation. By improving flexibility, and thus agility, makes it is easier for a limb to move through it’s designed range of movement.

The easier it is to move through that plane of movement combined with the  ‘fast twitch’ muscle fibers removing the effort against resistance we have the other half of some kind of mutated athletic algebra.

Strength + Agility = Speed

The Flash of the 90's TV series, way to much hypertrophy to be believable.  Plus it was a well cheesy show.

The Flash of the 90’s TV series had way too much hypertrophy to be believable.
Plus it was a well cheesy show.
But Mark Hamill made some groovy guest appearances as the Trickster; a cheap-ass Joker rip-off.

The first part of each day is the toughest; your friendly neighbourhood Rogue Advisor truly sympathises, as he has already endured such rigours and you will need to dig deep for the discipline, but the results are worth it.

As you read further, it will seem very like a very high volume of work, but that’s only in the early stages. Persevere, beloved reader, and everything will fall into a neatly science-filled package of logical athleticism.

Morning Cardio: Cardiovascular exercise first thing in the morning upon awakening and on an empty stomach. It’s the first and only thing you do upon awakening, no morning tea and crumpets, oh no.

It’s tough to find the motivation I know, even now, when your friendly neighbourhood Rogue Advisor engages in such training. but the results are worth the work.

During this time you may consume zero calories; none of those vile, sugar-filled, diabetes instigating ‘sports’ drinks. water will be your only sustenance. The reason for this is glycogen based.

Glycogen is stored carbohydrates, mainly in the liver and the skeletal muscle. Most of the stored carbohydrates have been consumed by metabolic processes during the night whilst asleep as the body goes dutifully about its routine repairs, leaving only the subcutaneous fat to be burned during the morning cardio. Day one will be a 45 minute walk, brisk pace, but just a walk.

During low intensity activity such as this your body will derive its energy from fat rather than carbs anyway, but with no carbs stored up first thing in the morning, this cheeky tactic will ‘trick’ your metabolism, training it to actually want to burn fat more often than carbs. This is the principle of specificity.

Soon, beloved reader, you will be associated with this logo. Enjoy the speed.

Soon, beloved reader, you will be associated with this logo.
Enjoy the speed.

But with all this cheeky metabolic trickery, what happens to our metabolism when we do have carbs?

Never fear, beloved reader, carbs will still be used during high intensity training, as it will always remain the most readily available fuel source.

If you’re not doing any intense work, the carbs will be neatly stored away in the liver, (around ten percent of the liver’s mass is stored glycogen), and in the skeletal muscles, ready for action.

Now for the really hard part, once you’re done you’ll probably be hungry, but alas, the fat burning effect continues for around 90 minutes after the cardio. Thus, take advantage of this extra subcutaneous fat burning bonus and once again, consume naught but water, lots of water, it will make you feel full until you can break your fast.

Straight after the walk after follow the stretching routine outlined in ‘My common Sense is Tingling’. After all that discipline a rejuvenating breakfast is in order; plenty of replenishing carbs, but don’t go over the top with carbs, around 70 grams from quality whole grain sources and because you had no carbs in you to begin with, they will all be stored away, with  none of them converting to fat.

Oatmeal is the best option; add some complementary protein, 3 to 4 scrambled eggs with only half the yolk’s removed, (to reduce the fat content), will provide roughly 24 – 32 grams of high quality protein.

Carb-up after the morning walk, but from quality sources, no cereals though, they will mess with your Glycemic Index.

Carb-up after 90 minutes after the morning walk, but from quality sources, no cereals though, they will mess with your Glycemic Index in negative way, causing fat gain.
Wally West indignantly eats in front of a hungry ape. Dick.

The Resistance Training

Perform these workouts three times week; preferably Monday, Wednesday and Friday evenings to allow recovery from the morning’s exertions and giving you the weekend away to rest from the gym but not the cardio.

All exercises a 4 sets of 6 reps, unless otherwise specified. Without extremely comprehensive home gym equipment, you will have to endure that sweaty dungeon permeated with man foam and twats known as a gym. About an hour before resistance training get a nice 30 grams of protein and 70 grams of carbs meal in you.

Some people find that they feel sick working out after solid food, if that’s the case for you, then try a high carb whey protein shake, they absorb quickly and won’t have you puking in the gym.

I dare you to go into the gym wearing this.

I dare you to go into the gym wearing this.

Lunges with split jump: The technique is quite difficult, perform a few sets to get used to it, then grab hold of some dumbbells, as heavy a weight as you can handle but with perfect form hitting each leg for six reps, that’s the amount of reps required to stimulate strength. Be sure to check your ceiling is high enough before doing this tricky exercise if you are training at home.

Standing leg curl: You’ve just blasted the front of your legs, it’s only fair to blast the back.

Alternate high cable crossovers: When sprinting, the body should be at a 5 degree forward angle. Thus, when the arms move forward, it’s the upper pectorals and anterior deltoids that are doing the work, and that’s what this exercise targets. They also give you a mean hook punch. Bonus.

Single arm cable rows: Just as when the arms go forward torso muscles, different torso muscles pull them back, now we hit the lats.

Alternating front dumbbell raises: Use the instructors preferred method of alternating the movement. Once again ‘sports specific’.

Bent over dumbbell laterals: You just hit that all important anterior deltoid for bringing the arm forward in the last exercise, now we hit the posterior deltoid for bringing the arm back. The lateral head of the deltoid would have got plenty of work from both these shoulder exercises.

Dumbbell side curls: The Purpose of this maneuver is to strengthen the outer head of the biceps, which are responsible for bending the elbow, (the larger inner head of the biceps only bends the elbow when the hand is fully supinated), and will facilitate and stabilize proper arm positioning during running.

Dumbbell kickbacks: The reverse movement of the arm when running, generates plyometric style power for the forward movement, thus dumbbell kick backs are the most ‘sports specific’ for our purposes.

Captain’s chair knee raises: Kinesiology, being the enigmatic mistress that she is, plays tricks with us. When most limbs move dynamically, hardly any of the muscles in it are being used. Whilst raising the knee vertically, it’s the abdominals that take the strain; so for a broader sprint stride, these are the perfect exercise. This is the one exception to the sets and reps rules, stick with 4 sets but aim for 12 to 15 reps, abs are durable and dense, they need an extra pounding.

Standing calf Raise: To add extra ‘spring’ to each sprinting stride, you’ll need decent calves, plus if you want a well-rounded physique you’ll want to be doing these.

Try to keep the ‘rest’ periods between sets to a mere 45 seconds, and definitely no longer than a minute. Once you’re done with that it’s immediately onto the stretching again.

Phase 2: Interval training, strength and more flexibility – 2 Weeks

We up the ante now by including LIIT, (Light Intensity Interval Training). Interval training is a type of discontinuous exercise that involves a series of low to high-intensity periods interspersed with ‘relief ‘periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

Morning Cardio: Sorry, beloved reader, that morning struggle for discipline just got tougher. I’m not really endorsing this workout am I. You still have to go straight out for a 45 minute walk first thing in the morning, but now you’ll be adding some slightly higher intensity at regular intervals, by jogging every 5th minute. Keep it at a jogging pace only though, the sprints come later.

Soon, beloved reader, you will have the 'i'm going freakin' fast' blur lines following you.

Soon, beloved reader, you will have the ‘i’m going freakin’ fast’ blur lines following you.

Then continue to build the jogging part each day. On day two walk for three minutes then jog for 2 and so on. By day 9 of this two-week block you should be up and out of bed and doing a full on 45 minute jog.

This once again ‘tricks’ your metabolism, but now into wanting to burn fat at higher intensities. If you had been jogging 45 minutes at the start of the workout, your metabolism would have had a panic attack and started breaking down muscle tissue for the liver to convert into carbs, keeping the body desiring glucose instead of fat for energy.

The Resistance Training: Breath a sigh of relief, beloved reader. Nothing changes with the resistance training until phase 3. Just keep trying to increase the weight.

Phase 3: Interval training, strength / endurance blending and of course flexibility – 4 Weeks

Morning Cardio: Now we up the ante once again: sprints. You don’t need to do this first thing in the morning anymore, but wait at least an hour after breakfast before going berserker at it.

It’s now reduced to 30 minutes. Because of the intensity of this phase’s cardio, you’ll only be doing it three times a week in between resistance training days. No longer do we flirt with flimsy old LIIT training, now you’re going for HIIT, you guessed it, High Intensity Interval training. Begin by just jogging 5 minutes for a warm-up, during the next 30 minutes continue jogging but convert every 5th minute into an all-out-give-it-everything-you’ve-got sprint.

This is what I mean by

This is what I mean by an all-out-give-it-everything-you’ve-got sprint.

Each day add 15 seconds to the sprinting section until you reach a 2/3 ratio of jogging / sprinting respectively. Don’t convert any of the last 10 minutes to sprints, just jog to cool off from the extreme intensity of the  workout, jog pleasantly for 5 minutes after the last sprint to cool down, then get down to your beloved stretching routine. However, sports science dictates there is actually a perfect sprinting technique. Follow the advice below.

Resistance Training

Now we get down to some wonderful supersets, these are explained more fully in the Spider Man DSW. We will be mainly engaging in opposing muscle group supersets.

This is when you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Now because you’ll be doing 2 exercises back to back, your ‘tricking’ your skeletal  muscles again.

Each exercise will still be 6 reps but by moving straight on to the next one, you’ll actually be doing 12 reps, the range required for muscular endurance. Thus we have the skeletal muscles contracting fast and strong, and also over an extended period. Your workout will look like this:

Lunges with split jump / Standing leg curl

Alternate high cable crossovers / Single arm cable rows

Alternating front dumbbell raises / Bent over dumbbell laterals

Dumbbell side curls / Dumbbell kickbacks

Captain’s chair knee raises / Standing calf Raise

The last superset is the exception to the ‘rule’, utilising staggered supersets, by doing this your body will adapt to lifting the knee of the front leg high and rapidly, whilst the calf adds ‘spring’ for propulsion from the rear leg. Then you know the drill: stretching. You love it.

This will make the workout shorter but way more intense, but should last only thirty minutes so get a high protein, high carb meal in straight after stretching; aim for 40 grams of protein and 90 grams of carbs for maximum recovery.

Make sure you get proper rest and nutrition, especially with the last 4 weeks high intensity workouts. Get 4 to 5 meals a day, around 25 to 30 grams of protein and roughly twice that in carbs, ensure all meals are at least three hours apart so that the liver can effectively deal with the nutrients. Get as much sleep as possible too, minimum 7 hours per night, 9 if possible.

Make sure you get proper rest and nutrition, especially with the last 4 weeks high intensity workouts.
Get 4 to 5 meals a day, around 25 to 30 grams of protein and roughly twice that in carbs, ensure all meals are at least three hours apart so that the liver can effectively deal with the nutrients. Get as much sleep as possible too, minimum 7 hours per night, 9 if possible.

So what’s next?

That’s the whole 12 weeks. By the end of it you will be strong, durable and flexible and of course, freakin’ fast.

The last phase is the ultimate phase, just continue with the last phase for as long as you like and if you get bored with the exercises and the exercise order, you can substitute them for others that work the same group of muscles. If you want to improve sprinting even further, invest in some ankle and wrist weights, by the time you take them off you’ll make Usain Bolt look like he’s made of lead, trying to run through swamp land with the Juggernaut pushing him backwards.

Or for a massive Wally West sized ego boost, enter some sporting events. Performing this routine will leave all others in your dust in short and long distance sprints. More Flash.

Stay tuned for more.

Until next time. Stay informed.

Coming Soon, DSW Part 3: The Fastest Man Alive

Greetings beloved readers, at the end of the Asgardian Powerhouse workout, the mighty Thor asked you to vote for the next DSW.

He speaks truthfully. Vote, beloved reader, for the next designer Superhero workout.

He speaks truthfully. Vote, beloved reader, for the next designer Superhero workout.

Most of the votes of course were for Batman, but as previously mentioned is off the agenda; the point of the Bat’s training article series is a zero to hero guide for those beloved readers whom have never engaged in athletic pursuits, and ease them into things.

As I’m sure you’re aware, a Batman DSW would be a truly brutal routine that would make Bruce Lee’s training look like a stroll in the park. Thus I cannot post the Dark Knight’s ultimate regime yet, however as the series progresses it will become more and more comprehensive. Due this summer, your friendly neighbourhood Rogue Advisor will take great pleasure in presenting the Batman DSW. Yay.

Hopefully around the same time Level Up gets its own studio.

But fear not, beloved reader, the Asgardian ballot has been counted and the favourite surprised yet pleased my larcenous heart.

The Flash

He actually is the fastest man alive, not even the all powerful Kal-El can catch him.

He actually is the fastest man alive, not even the all-powerful Kal-El can catch him.
The Flash should let him win today though, after all it is Superman’s birthday.
Mean old Flash.

Stay tuned for the Flash DSW.

Until next time. Stay informed.

Designer Superhero workouts Part 1: The Web-Slinger Physique

Remember that day in primary school, when the teacher would ask, “What do you want to be when you grow up?”  I bet some were predictable answers like; fireman, police man or astronaut.

Sure? But where are you going with this?

As you can see, the web-slinger's physique is sleek, yet with some emphasis on quadriceps and lats.

As you can see, the web-slinger’s physique is sleek, yet with some emphasis on quadriceps and lats.

But I bet you the majority of those kids answered either Spider man or Batman 

If you haven’t already read the ‘Designer Superhero Workout Basics’, I would strongly advise that you do before proceeding. Spidey’s workout plan is probably the hardest to follow due to the unique combination of strength, flexibility and muscular endurance, he pretty much has all of all the components of fitness in high levels at his disposal. During the plan we will also be covering advanced fitness tactics; split body part training, interval training and super sets. Phew. This 12 week program depends on its 28 day cycles, meaning 14 workouts per cycle for most of the DSWs. If you want this plan to work, he  you can’t miss a single one. Not one.

Thus, without further delay; your friendly neighbourhood Rogue Advisor presents to you, the equally friendly neighbourhood Spider man fast-tracked periodized workout plan.

legospidey

Phase 1: Foundation Strength – 4 weeks

Alas, beloved reader, Level Up being the impoverished company that it is, lacks its own recording studios, (how many posts have I had to put that in now? Think of all the posts your friendly neighbourhood Rogue Advisor will have to go back and edit when Level Up does have recording equipment and that’s after producing videos for every conceivable exercise, and then some), for now  just follow the handy links, along with some handy videos wisdom too.

Barbell front squats: Spidey has quite the robust quadriceps;  front squats will get them nice and powerful for all the mighty leaps an athletic Spidey fan will be doing. Go as heavy as possible, whilst maintaining perfect form, for 4 sets of 8 repetitions.

Incline cable bench press: Due to the web-slinging nature of our subject, we’ll be using as many cable based exercises as possible; cables are the closest thing we have to webbing to work with.  As with all the exercises in this phase go as heavy as possible, 3 sets of 8 reps for this.

Pull ups: Spidey needs a lot of strength for all the wall-crawling business, plus these will get those lats flaring like  Bruce Lee. You know, like the scene in ‘Way of the Dragon‘ when Bruce Lee is warming up ready to kick seven shades of s**t out of Chuck-not-as-hard-as-the-meme-says-Norris, and he does that flex where he looks like a freakin’ cobra flaring up to attack.

All apologies, beloved reader, but your friendly neighbourhood Rogue Advisor can only teach you how to be strong enough to wall-crawl. Not how to stick to sheer surfaces.

All apologies, beloved reader, but your friendly neighbourhood Rogue Advisor can only teach you how to be strong enough to wall-crawl. Not how to stick to sheer surfaces.

Once you’ve done as many reps as possible, take a minute’s, (no longer than one), ‘rest’ and repeat for a total of 4 sets. If you can’t do pull ups yet work up to them with inverted rows, then progress to inverted rows with the feet elevated, then do them on a progressively higher bar until your there. Try adding resistance to each stage to speed up progress. If you can already manage pull ups, then you are among the elite few, but should try to add resistance anyway. Don’t be embarrassed to use the  pull up assist machine or resistance bands to help either, that’s what their for..

How freakin' cool is that!

How freakin’ cool is that!

Cable alternating curl:  Keeping in theme with our web substitute exercises  we work the biceps on the cable machine. Spidey would be using those biceps over and over again during his web-slinging shenanigans, and alternately as he swings from one web-line to the next above the crime filled streets of Brooklyn. As with most of the movements in the strength phase exercises go for 3 sets of 8 reps.

Behind the neck barbell press: Whilst these work all three heads of the deltoids, they put more focus on the lateral and posterior heads. Aim for 3 sets of 8 reps. If performed incorrectly this exercise can cause great injury, if you already have a recurring neck or shoulder injury, then substitute seated dumbbell shoulder press instead, not as productive for the Spidey effect, but a fairly sufficient compromise.

Triceps Dip: A tough exercise but an essential one, aim for as many reps as possible, and if you can add resistance to your own bodyweight you’ll be totally bad-ass. Try for as many reps as possible for 4 sets.

Any decent gym will have at least one of these gruesome contraptions. Loop the chain through a weight disc and wear it round your waist whilst dipping. Or purchase one for your home gym.

Any decent gym will have at least one of these gruesome contraptions. Loop the chain through a weight disc and wear it round your waist whilst dipping. Or purchase one for your home gym.

Vertical leg-hip raise: This killer move will give you abs of doom. Spidey’s legs are all over the show when he’s web-slinging, but what most non-kinesiologists rarely realise is that the leg muscles aren’t putting much of the work in; the abs do the heavy lifting and the flexibility facilitates the movement. Same sets and reps with these bad boys as you did with the dips.

abs work and flexibility training will allow you to bust moves like this

Abdominal work and flexibility training will allow you to bust sweet moves like this.

One arm single leg calf raise: Kinesiologically speaking, calves must be the penultimate exercise. (forearm muscles are last for obvious reasons), as the gastrocnemius and soleus muscles support you during pretty much anything you do apart from sitting. This cheeky exercise replicates Spidey’s equally cheeky tactic of  springing off a wall whilst attached to a web-line. Nice. Go heavy on these for 8 reps, change legs, repeat for 3 sets.

Cable one arm wrist curl: I don’t think you’re ever likely to find more cable exercises in any other workout, but they suit our purpose. A Spidey physique requires a strong grip and this will work the forearm flexor group of muscles, that ultimately produce grip strength. Forearms are extremely durable, so you should be able to go fairly heavy for 8 reps, swap hands, and repeat for 4 sets. After doing these you will have temporary loss of dexterity. Be prepared.

Grip-strength essential. No matter how cute you are.

Grip-strength essential. No matter how cute you are.

After each workout it is essential that you stretch, not only will this give you improved flexibility and speed up recovery, but it will prevent unwanted injury and DOMS.

Perform all the exercises conscientiously. Take one minute ‘rest’ in between sets, but no longer; this will keep the ‘pump’, when that is happening more blood is flowing to the muscle in question and therefore more nutrients will reach it. Perform these workouts every other day, rest on the days in-between. Although, on some of your days off however, you’ll be doing some different training I’m afraid. But it will be so beneficial that I’m not even sorry.

Welcome to interval training

What gruelling skulduggery will you have us doing now? 

Fear not beloved reader, it’s not as bad as it sounds

Interval training is a type of discontinuous exercise that involves a series of low to high-intensity periods interspersed with ‘relief ‘periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.

spiderman-reboot-set-2012-best-movies-ever-andrew-garfield-costume

See? This is how Spidey starts his day. Interval training. He off all people should take more care crossing the road though.

Thus, on your off days, go for a 30 minute walk, don’t bother doing this training on a treadmill, those blasted contraptions are the worst fitness equipment ever invented; you’re doing all that hard work and not even covering any ground, you should feel cheated by them. Plus there is only so much meat-headery, jock filled, sweaty gym visits that can be tolerated.

The weather is getting nicer so hit the park instead. Begin with 30 minute walks, then every 4th minute, sprint all-out as hard and fast as the Flash. A stopwatch will be helpful. Select 2 of your off days per week and gradually build up the length of the sprint time. For example, on the second session walk for 3.5 minutes, then sprint full-out for 90 seconds.

spider-man-2012-on-set-images-andrew-garfield-best-movies-ever-4

He then bursts into sprints at regular intervals. It all makes sense now.
Although anyone else would have been mugged in Brooklyn by now.

Add 5 minutes to the total workout time each week until you reach 45 minutes, that’s the maximum length of time you can reap the benefits from this training. Max-out the intervals to 2 minutes walking, 3 minutes sprinting.  Perform these training sessions first thing in the morning on an empty stomach and consume zero calories apart from water for 90 minutes after; this will produce the optimal fat burning effect for that sleek Spidey look. Keep these up for the entire 12 weeks. With all this hard work you must ensure that your rest days are complete rest days, and get the proper nutrition for optimum recovery. The faster you recover, the harder you can push yourself on the next workout.

If you choose to, you could easily replace regular interval training with Fartlek training.

Look at this cute Lego Spidey, and calm yourself. There is more work ahead.

Look at this cute Lego Spidey, and calm yourself. There is more work ahead.

Phase 2: Split body part routine – 4 weeks

Now you will be working different body-parts on each workout, this will add more focus om each muscle to reap the greatest rewards. The workouts still occur every other day without fail, and the interval training is still on 2 days per week. During this phase all sets and reps are 3 and 10 to 12 respectively, unless otherwise specified.

Day 1: quadriceps, latissimus dorsi, waist

Barbell front squats: Exactly the same as before. Leg and lat strength are the key essentials to the Spidey physique, so try to maintain the weight from before but push hard for the extra reps, adding one rep per week is impressive enough.

Dumbbell jump squats: Now we’re getting serious. Get the heaviest dumbbells you can manage with perfect form and leap as high as you can with them. Being sure it is a controlled and disciplined motion. As with all the exercises slowly and progressively increase the resistance. It’s simple science; the higher you can jump whilst encumbered, the even greater your leaps will be without the added baggage.

Want to jump to great heights? Dumbbell jumping squats are the king.

Want to jump to great heights? Dumbbell jumping squats are the king.

Pull ups: Same drill as before, but the following exercises will ensure you get veritable wings of muscle. If your progression has been meta-human then try these:

Cable kneeling row: Handy for saving falling innocents caught on a web-line. Also works mid-trapezius, teres minor, teres major, rhomboids, and infraspinatus. That enough muscles for you?

Cable twisting standing high row: The perfect movement to emulate ground to air take off web-slinging. Note how the reps are gradually increasing for muscular endurance, whilst the strength gained from the last 4 weeks is maintained. As an added bonus the obliques get a bit of a workout, warming up the waist for more brutality.

I rest my well-informed case.

I rest my well-informed case.

Vertical hip-leg raise: Same as above, but hopefully, by now you should be totally owning them with abdominal rippage to make Vin Diesel cry.

Hyper-extension: As strong as you are making the front of your waist, you should not neglect the back. Take great care with these and do not add any resistance. Unfortunately few gyms have these wonderful lumbar empowering devices, so you may have to settle for the terribly named Superman exercise. That’s the third DC reprobate to infiltrate a Marvel hero’s post! The audacity! Slightly different on the reps with this one, aim for 3 sets of 15 reps.

One arm single leg calf raise: This time aim for 3 sets of 10 to 12. As if you didn’t know that already.

Day 2: pectoralis major, deltoids, arms

Incline cable bench press: Same as before, just more reps

Cable standing incline fly: Yet another cable exercise; this one hitting the clavicular fibres of pectoralis major. Your pecs will burn, but it’s a kinda nice feeling. The feeling you get when you know you’ve done a good job.

Cable alternate curls: You know these well by now. Endure, beloved reader, endure. Tis worth the effort.

Behind the neck press: Same as before, attempting to maintaining the previous weight, whilst maintaining the same weight. Don’t worry if you can’t, adding reps is a cruel mistress.

Cable lateral raise: Your friendly neighbourhood Rogue Advisor shouldn’t even need to explain the applications of such a cool looking exercise. This movement specifically targets the lateral head of the deltoids. I’m pretty sure you’ve sussed the sets and reps by now.

All that tough work on rear and lateral deltoids allows for web-slinging business like this. Yay.

All that tough work on rear and lateral deltoids allows for web-slinging business like this. Yay.

Triceps dips: Same drill as phase 1, but you should be far more competent with them and hopefully adding resistance to the exercise.

Cable bent-over triceps extension: These are handy for mid-web-slinging, when letting go of one web-line and shooting more webbing, more than likely with some groovy acrobatics thrown in for good measure. Sets and reps are well-known to you by now beloved reader.

Cable one arm wrist curl: Reps do not increase in this phase, Stick with 15 reps for 3 sets.

Super sets

No really. They are actually called that. Become informed, beloved reader, on some of the painstaking tactics that athletes use to improve their performance and / or muscular gain, including yours truly. They sound harsh, are harsh, but will make an elite athlete out of you, in epic proportions.

Types of Super sets

There are many options available when it comes to super-setting. These are just  few of them. Do not fear, beloved reader, we will not be utilising them all. Just most of them. EEK.

Pre-Exhaustion Supersets. This involves two exercises for the same muscle group. The first exercise is an isolation move, which targets one muscle group, and the second is a compound movement, which targets multiple muscles. Example: Leg extensions, which target the quads, followed by squats. The quads are tired, but the other muscles used in squats (glutes, hamstrings and inner thighs) are fresh, allowing greater exhaustion on the larger muscles.

Post-Exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise.

Compound Superset: This is a tough way of training since you’re putting together two compound exercises, requiring more energy and strength. Remember, compound exercises are those that work several muscle groups at a time.

Isolation Supersets: In this type of training, combine two isolation exercises.

Opposing Muscle Groups: When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc.

Staggered Supersets: In staggering, you do an exercise for a different muscle between sets. For example, during a straight set of chest presses, you could throw in a set of calf raises or crunches while you rest your chest muscles. This saves time, allowing you to work one muscle group while the other rests.

Tri-Sets: This is the same as a superset, except you’re doing three exercises rather than two.

Phase 3: Split body part routine with super sets – 4 weeks

The body part split is slightly different this phase, but due to the added intensity, and time-saving factor of moving directly from one exercise to the next, there will be a greater volume of work. This is the most challenging phase.

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Ganbatte

As always, that wonderful land of the rising sun takes Western shows and turns them into to something crazy. Also i has giant robots in it.

As always, that wonderful land of the rising sun takes Western shows and turns them into to something crazy.
Also it has giant robots in it.

The weight you will be using this phase will be lower than the last two, but fear not, beloved reader, strength gains stay with you for a very long time and the continued work you are doing will easily maintain your hard-gained attributes. If you are so bad-ass you are still using the same weight or even increasing the resistance; I tip my proverbial hat of awe to thee. Unless exceptions are given, perform 3 sets of 15 reps.

Day 1: pectoralis major, latissimus dorsi, deltoids

Incline cable bench press: / Pull ups: You should be very familiar and adapt at these exercises by now. But it gets harder.

Cable incline fly: / Cable kneeling row: The new chest exercise will make you feel the burn, during theses three super sets, you’ll be basically owning the cable machine. Screw the gym-rats, they’re more than likely using it wrong anyway.

Cable standing fly: / Cable twisting high row: By this point your pecs an lats are shattered, This is a good thing, for they will recovery to become stronger and more durable.

Behind the neck press: / Cable lateral raise: / Cable reverse fly: Here we have applied the deltoid shattering tactic of tri-sets. Enjoy.

Dumbbell shrugs: /One arm single leg calf raise: The first is detailed below in the handy vid, go light on these and aim for 25 reps, one of the few exceptions to the above rules emulating Spidey’s physique.

Day 2: quadriceps, arms, waist

Barbell front squats / Dumbbell jump squats: Here we use one of the harshest super set techniques; the compound super set. You should be very familiar with both these knackering exercises, now you must perform them one straight after the other. Aim for 3 sets of 15 reps each. That’s the hardest part out-of-the-way.

Dumbbell side lunge: /Cable bent-over leg curl: This is also exhausting, but helps to strengthen those cool Spidey poses. We take advantage of the opposing muscle group super set. All exercises in this phase will be 3 sets of 15 reps, per side if applicable. Note that only in the final phase hamstring exercises have been added, they are the most difficult muscle to increase flexibility. But you should have been working on that after every training session.

Triceps dips / Cable alternating curl: Again we use the opposing muscle group super set, it’s clearly the most useful to enhance Spidey’s movements. Unlike before, these will be relegated to the 3 sets of 15 reps.

Cable forward triceps extension: / Concentration curls across the body: Using opposing muscle group super sets yet again, (this tactic seems to be the most functional for Spidey’s movements). The first move is excellent or that initial web-shoot-and leap maneuver. The point of the second curling exercise isn’t just to facilitate the super set. The biceps have two separate ‘heads’, which both need work. This curling technique focuses on the outer head, which has only been synergistic in some exercises up to now.

Vertical leg hip raise: / Hyper extension or Superman /Cable twists: Here we take advantage of two super set tactics, tri-sets and opposing muscle group sets. With the hip raises nothing has changed, Just have at them furiously. The cable twists are for those awkward mid-air web-slinging hijinks when you need to make a quick U-turn. These work the obliques, adding to that sleek waist we want.

Cable reverse curls: / Cable one arm wrist curl: Using the tactic of training opposing muscle groups, we now totally annihilate your forearms.

This is why we work the wrist extensors, it's not easy doing the 'Hail Satan' to shoot webbing all day.

This is why we work the wrist extensors, it’s not easy doing the ‘Hail Satan’ to shoot webbing all day.

Diet

This is the section that most will despise in the series of customized workouts. During phase 1 try to get 40 g of quality protein and 60 g of quality carbs per meal. Phase 2 reduce protein to 35 g and maintain the 60 g of carbs. Phase 3, the toughest, keep the protein at 30 g but increase the carbs to 70 g. Simple. Aim for 4 to 5 meals per day, at least 3 hours apart from each other.

You have to really want it

This plan will only work if you stick with it. You really have to want it, but it is only 12 weeks out of your life to achieve heights of awesomeness that few have the drive to go for. It is very difficult and complex, in fact the most difficult and complex of all the designer Super hero workouts, that’s why I got it out-of-the-way first.

Dig deep for you discipline, it will be worth it. If it’s any consolation, the Spidey workout is very similar to your friendly neighbourhood Rogue Advisor’s, except because I train at home I perform the free weight versions of the exercises and keep the protein in my diet as high as possible throughout for greater hypertrophy. Also sometimes I will extend phases if I am still getting significant results. It can be done.

Now it’s up to you what you want to continue doing with this. You can maintain the Spidey look by continuing phase 3 indefinitely. You could work through all three phases again to become even more powerful, even take gymnastics classes. Or maybe you’ve been barred from the gym for constantly hogging the cable stations.

You have now graduated the   Spider man school of bad-assery. Yay

You have now graduated the Spider man school of being a hero but never seeming to get the girl. See below.

So what’s next?

Simple. Repeat all the phases again,  you’ll notice a massive increase in attributes trained in each period. That’s the whole 12 weeks. By the end of it you will be strong, durable and flexible.

Alternatively, just continue with the last phase for as long as you likeand if you get bored with the exercises and the exercise order, you can substitute them for others that work a similar group of muscles, and even re-arrange the 2-way hypertrophy split.

Stay tuned for Thor

Until next time. Stay informed.