Quote of the Day:
WARNING: Repeated brain usage may be harmful to others.

And just to take that quote a step further, I’d classify “others” as “those in power”.  But alas, that’s another thought for another time.

On to the topic at hand.  If painted in broad strokes, my overall system would look like this:

  1. We derive the “biggest bang for the buck” — health-wise, and body composition-wise — from following a paleolithic-styled diet.
  2. We supercharge an already favorably-established hormonal profile (see #1, above) by providing an adequate workout-driven stimulus.
  3. Do not “overdo” #2.  Set realistic goals.  An Olympic athlete has the time and resources to train like, well, an Olympic athlete.  If you’re reading this, more than likely, you do not.  Be smart, and apply the 80/20 rule.  If you find a little extra time — and sometimes I do (or my goals temporarily change) — we can then worry about the remaining “20%”.  

That, my good friends, is really all there is to the main structure of my plan.  The rest is a mere list of details, decoration, quibbling points and personal preferences.

Here was this morning’s workout.  35 minutes, warm-up to shower:

Behind the Neck (BTN) Push-Press from a full Split Squat, 3 x each leg, 3 sets at weight

~ superset with ~

regular-grip, weighted Pull-Ups x 3’s, 3 sets at weight

Then, to finish:

Straight Barbell Curl, hierarchal-style. 12 reps/6 reps/3 reps  + 1, 8-second negative.

With short-duration work like this, I can workout most every day, if I so choose.  I just change the plane of movement and modify the most prominent CNS demand structure, day-to-day.  Contrast this workout with tomorrow’s to see what I mean.

Notice the push-pull format of the lead-off superset.  This is the yin-yang of weightlifting, working antagonist muscle groups in conjunction with one another.  I’ll spare you the science, which you can find anywhere (T-Nation is a good resource, you’ll find plenty written about the push-pull method there ).  For the time-challenged, though, the real-world application is simply the ability to squeeze more power out of your body in a given amount of time (see #2, above).  It’s really as simple as that.


In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


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