This is one of the single BEST training methods I've ever come up with in 30 years of training... period.

And I don't say that lightly. It's effective for gaining strength, building muscle AND burning fat...all in ONE workout.

I call it Countdown Time-Volume Training...and it is awesome.

It's going to give you some serious high-workload, high-volume training on a single exercise...in this case Barbell Squats.

 

 

This method builds strength because you're working in very low rep ranges. It builds muscle because of the high training volume. And it burns fat because of the massive workload on a big exercise.

And, as a side benefit, it will challenge your mental toughness and determination...[insert ominous laugh here].

 

 

What Is Time-Volume Training?

Time-Volume Training is a system that uses training volume instead of intensity to build muscle and strength (and burn fat!). This basically means you get results by doing a lot of "easier" work instead of less "harder" work.

TVT is perfect for training at home with bodyweight, light weight or limited equipment.

To perform the "base" version of Time-Volume Training, you would select a weight you can get 10 reps with and then perform sets of 3 reps, with 10 seconds rest in between sets. Then you just keep repeating those 3-rep sets until you can't get 3 good reps. Then you increase the rest to 20 seconds.

Instead of adjusting weights or reps, you're adjusting REST.

This method of training has a TON of benefits, that you can read more about here.

 

Here's the video demo for this workout...pictures and full rundown below...

 

 

 

How To Do It:

Pick ONE exercise. In this case, we're doing Barbell Squats, but you can do this with pretty much any "big" compound exercise like bench press or deadlifts, etc.

I've got 245 lbs on the bar for this workout. This should be a weight you could get 12-15 reps with in a straight set. You're going to use that same weight for the ENTIRE workout...and you're going to be doing it for 40 minutes straight.

If you're training in a gym where you can't use a squat rack for that long, you can work this method for a shorter time block of 15, 20 or 30 minutes, potentially.

Start your timer, then do a set of 3 reps. Rest 10 seconds. Do another set of 3 reps. Rest 10 seconds.

Repeat this pattern continuously until your bar speed slows down by about 30-40% and you would have to push to get 3 reps...then just stop at 2 reps. Take 10 seconds rest. Then do sets of TWO reps, on 10 seconds rest.

When you would have to push to get two reps, stop at one rep. Take 10 seconds rest. Then continue doing sets of ONE rep, on 10 seconds rest.

 

When you would ALMOST have to really push to get out the one rep, increase rest to 20 seconds and go back to 3 rep sets and repeat.

The cycle will continue with 3 reps sets, then 2 reps, then 1 rep sets.

Again, when you have to push to get that one rep, increase to 30 seconds rest and go back to 3 rep sets...then 2 reps...then 1 rep again, as needed, until your time block is up. You may need to bump up to 40 seconds rest (and back up to 3 reps), if you hit the wall on singles at 30 seconds rest.

A 40-minute workout done with this method might potentially look like this...

• 3 reps sets on 10 seconds rest for 5 minutes
• 2 rep sets on 10 seconds rest for 4 minutes
• 1 rep sets on 10 seconds rest for 6 minutes
  Then --->
  
• 3 reps sets on 20 seconds rest for 3 minutes
• 2 rep sets on 20 seconds rest for 3 minutes
• 1 rep sets on 20 seconds rest for 6 minutes
  Then --->
  
• 3 reps sets on 30 seconds rest for 5 minutes
• 2 rep sets on 30 seconds rest for 3 minutes
• 1 rep sets on 30 seconds rest for 5 minutes
  ---
  
• Done at 40 minutes

 

Make sure you're using good form on each set. This is very high volume training, which means your nervous system is getting very strongly imprinted with the movement pattern, so you want to make sure that imprint is good. The weight is moderate, so that should be very doable.

And I'll be straight up with you...by the time I was finishing up the last set of singles on 30 seconds rest, it felt like I could feel the individual muscle fibers in my quads firing.

This method WORKS.

 

Front Loading - The Secret to Building Incredible Work Capacity

This method uses the concept of "front loading" to do more work up front, while you're stronger, gradually decreasing workload as you fatigue (by decreasing reps down to two then one, then by increasing rest periods).

Front Loading is one of the hallmarks of Time-Volume Training just in general, however, this "countdown" concept takes it to a whole new level. After you hit your limit on single reps with 10 seconds rest, when you go back up to 3 reps at 20 seconds rest, you will find out what you're made of.

This type of loading allows you to do as much work as is humanly possible with that weight...and it develops absolutely insane work capacity.

 

Download a PDF of This Workout and Three MORE Amazing Workouts Like It, FREE....

 

Like This Workout?

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