Muscle & Fitness Australia — November 2017

Photographs by Per Bernal NOVEMBER 2017 / MUSCLE & FITNESS 21

By CJ Murphy T RAIN

6-MINUTE STRENGTH

WORKOUT

Low-volume compound movements can help

make you one strong M&Fer in just six minutes.

P

rovoking physical change

is simple: you impose stress

on the body, such as moving

weight or executing lots

of reps. In turn, the body

responds by adapting and growing.

And while higher reps will fill your

muscles with blood so they get

bigger, this month’s six-minute

circuit is aimed at taxing your

central nervous system – your

body’s control centre – to elicit

M&F 360:

BUILD STRENGTH

EXERCISE REPS

FRONT SQUAT 6

PUSH PRESS 6

PULL-UP* 6

*perform bentover rows after your push press.If you don’t have access to a pull-up bar, simply

DIRECTIONS: set a timer for six minutes

and aim to complete five consecutive

rounds, six if you’re a beast. If you’re a

sadist and want more, simply add time.

strength gains. That means more

compound movements that target

both your upper and lower body

(read: no kickbacks) and lifting

heavier weights for fewer reps.

That said, six minutes isn’t a long

time, especially when you consider

that most strength athletes log

hours upon hours in the gym, so

your intensity needs to be through

the roof. Good news: this workout

combines both elements by having

you perform compound exercises

with a non-stop, timed protocol.

Prepare to be dry heaving by the

end. But more important, prepare

to be strong as hell.

SMOOTH

SAILING

Not only will these

exercises tax all your

major muscles, but

the order ensures a

clean transition from

move to move.

6M–UMSICNLUETE