I want to go over a few different workout outlines, that can revolutionize the common modern gym session into a multifaceted, conglomeration of power-building stuff. This Gym Killer Routine, is a dynamic approach to the physical fitness session, one not normally considered in normal modern gym practice or gym-related information. This particular layout is phrased for the modern gym.

The first and most important step to it all is to show up to the modern gym. Get there 5 days a week minimum to start with. If your too tired to do anything else inside your first year in the gym, just get there you may surprise yourself, you may not, but as of right now I want you to commit to walking through those doors five days a week. To do some good stuff when you don’t want to or feel under the weather is to give yourself a powerful edge.

“We are doing this. It is happening. Let’s go.” This ‘get there‘ requirement, makes up arguably somewhere around one-third of the total superhuman transformation. It is that important. I always say how much I love to go to bed early, get up early, and get in there at 5am and get my day started as a real champion. Days I do this are five times as good as the days I do not. Plus this way you have the whole day and evening to add a run, some ju jitsu or another gym session.

Get rid of any excuses you may have about genetics or handicaps or inequalities; those are a myth, where a person may lack in one place they will excel in another. We all have varied physical and mental statistics, there is a great beauty in those differences. We are all so blessed even when we don’t realize it, and attitude of gratitude is a number for results.

“There is no such thing as a natural puncher. There is a natural aptitude for punching and that is different. Nobody is born the best. You have to practice and train to become the best.” – Cus D’Amato

To do a gym killer ‘s routine you will need to do a proper gym warm-up. If it is your first week in the gym you need to do a warm-up week (best to do 2 weeks warming up) where everything you do for the whole week is high rep, light weight, and lots of calisthenic and balance exercise.

Dynamic Fitness

Gym Killer Formula Example A

The Secret Formulas to Kill the Gym With

They keys to success are often smarts and drive. Planning and procedure, wisdom and experience. Love. Gratitude. Inner peace and inner will.

Published on: Nov 6, 2017 @ 20:54, Updated on May 25, 2019, September 21, 2019

Two prominent ideological factors are going to be important for your mental state going into the session.

The first as mentioned before is an attitude of gratitude, when you get ready to get into your zone thank God for life and the experience, thank the gym, thank the gym makers, thank the equipment designers, thank your water bottle and the water inside of it, it’s going to improve your experience x fold.

The second is simply reminding yourself and knowing that it is your level of the inner discipline that will create any outer parallel, and only to that parallel height of your inner discipline will your outer framework or output level improve. It is all mind over matter. Integrated breathing among other things, helps the gym smasher stay focused.

Breathe

What your going for is a breathing mantra, that replaces the rest time, others are taking or that you may have been used to taking in between sets. In other words, breathe with the full lungs. It takes some getting used to, for example, five completely full breathes right now will likely make you light headed. So there is a middle ground between normal breathing while reading this and completely full that will be utilized in the dynamic more powerful workout session.

With heavy violent breathing and some breath tricks, we will get enough air and rhythm going that we won’t need the rest time. Always exhale on pushing exertions. There a couple of exceptions to this, such as with sit-ups whereas you want to exhale on the fall, and inhale on the crunch. Figure basically what is needed is 2 to 3 x more than your normal breath intake while reading, for the weight room.

Work up to the pace of the forceful breath slowly before you enter the gym and fit it into pace with your warm up routine. For this particular model (example a) this pace and rhythm never stop, each beat in the rhythm builds the momentum of the entire gym session.

It doesn’t necessarily happen every time, but many times at the end of hour one you will feel ready to shift a gear and put in what I call a peak day.

This type of breathing tells the body there is more work to do, and causes changes to the lymphatic system, the cardiovascular system, the endocrine system, essentially the entire self, allowing you to do more.

Super Sets

Super setting is another part of Gym Killing. A super set is basically two sets, using alternate concentrated muscle group exercises. one after the other allowing the alternate(s) muscle to rest. This alternative muscle group resting while the other muscle works, is all there is for rest in any super session of mine. The body should remain in continual motion from here on out – for this particular rhythm model (a). Continue to breathe in and out as violently as possible without looking like a total maniac. I myself at times probably do look like a total maniac but the end of the day comment then, is “that guy killed the gym.”

Tri-setting and ‘Gym owning,’ are other terms and this is what I am doing mostly; walking from machine to machine, sometimes I pick 7 to 10 machines and bounce around on whats open the whole session, never stopping just maintaining my breathing. Another benefit to the 5 am is most of the stuff is open or quickly open as people are not chatting and sitting on stuff that hour, plus all the people you will meet in that hour will really succeed in life.

These are some optimal ways to train in the gym, and there is a lot of research behind these ideas and all my writing I have tested, narrowed and verified myself very thoroughly over a very long time. It is not the only way to play and it definitely is not the only way I play but this is one gym session model that I use and this is usually a day I look forward to doing.

No matter what anyone says, no matter the excuse or explanation, whatever a person does in the end is what he intended to do all along.
– Cus D’Amato

From the few models I present here, I have trimmed in diamond gym method, the intention is to give some dynamic starting places to athletes, that help forward the utilization of new tactics and more elements that may otherwise not have been practiced.

Plan

The elements and tactics employed by your plan should be from you. This comes from time in thought, research and hopefully in prayer. I am looking over tons and tons of information incrementally each evening.

It’s a good time to mention, what other people think of you should have zero effect on your progress, and who you are in the gym. It’s nice to hear compliments and can be equally potent to hear insults and hate, but those things cannot come into to healthy athlete. They must not, that’s a big mistake for any upcoming star.  Do not pay attention to your fan club, do what you do you and you will always have small jealous minds biting at your ankles. No athlete can afford to listen to those negative ‘haters’ and idiots that would never be able to pull of what you can. Also if your serious here, go to a serious gym, get your work done seriously. Respected Champions are humble.

It is the mark of a great fighter when he has character plus skill. Because a fighter with character and skill will often rise and beat a better fighter because of this. Character is that quality upon which you can depend under pressure and other conditions. Character makes the fighter predictable. Character helps him win.
– Cus D’Amato

I am always looking to go a step further, and so some days I build my breathing up by running to the gym, so I blaze through my warm-up and don’t worry much about conservation of energy for the heavy stuff to come – I am looking to fear up and do hour two.

I am well ready for that and more worried about pushing as far as I can there before complete exhaustion.  It is either that or the even better option of those times where I just hit a groove I could probably go in for a few days straight.

I am more likely to hit my zone, running at least a mile to the gym before the workout. I may give a minute tops after my run and after my warm-up for rest.

You may hit a wall of exhaustion where you can go no further and you need to call it a day. At this moment a Gym Killer call’s it a round. Now you can rest a few minutes and get ready for Round 2. You will not hit the wall of exhaustion if my Nutritional Diversity fitness diet is put together right and full enough, more than half the time I don’t.

On these occasions, I will go three hours if I can, and hydrate like crazy, and eat like a king afterward. Eating a green snack or a snack, in session can work as an interesting counterpart to the session. The relationship between nutrition, rest, and work can be very different that most mainstream trends today have it looking. Experimentation is important to finding what it right for you.

Consumption while training can be really dynamic, and scientifically well planned. There is a wealth of evidence that points to constant consumption equaling more constant output possibilities. There are native running groups as well as modern sports enthusiasts in ultra running who have long over discovered well what nutrition does in those types of situations.

Definition

A ‘Gym Killer’ in modern-day gym lingo is defined generally as someone who does their thing hard, in the gym. I have a more narrow definition. Optimal fitness ability balanced through the categories of strength, stamina, dexterity, mental, and limitlessness. Bodybuilders are not optimal athletes, sorry they just aren’t. While I am sure my work will end up being very important to bodybuilding, and the work that has gone on in bodybuilding has been invaluable to all, I don’t consider bodybuilding a part of fitness for human optimization necessarily. To me a real Gym Killer is a cross trainer, who goes to all-new levels of ability in stamina, dexterity, flexibility, strength, mental game, technique(s) and quickness. A strong as he can be for as light as he can be, which usually ends up being way closer to the standard bodyweight index.

Another thing Gym Killers are often seen doing is two or even three sessions in a day. I do this on peak days, where I wake up and I told myself from the minute my eyes open “today I am killing it in the gym.” More likely I would have said it the night before or planned it on a highly tuned schedule. There is a lot of research and information suggesting two sessions in a day focused on the same muscle group(s) yields big results. This is another multiplier of progress, and a human optimist would want as many little progress multipliers as they can get.

Beast mode, full time 100% is beast mode full time 100%, cannot be stopped from going to the top.

Yoga, and your stretching can be done on training days, and really be sure to do it on those training days where you hit your zone and just go and go and three hours later its like, whoa I am a super human. No limits. It happens a lot more I have noticed with good music playlists in my great headphones. In any event, do a good mid-day and a nice evening total stretch out.

Stay moving, stay on your feet, stay mentally engaged, don’t become distracted. I am in the gym with a ball cap pulled down, headphones on constantly keeping my spine right, considering everyone a potential opponent and positioning myself casually in accordance. This is a serious time for me.

A fighters mentality will produce a fighter, for this hour I am a tough guy through to the bone. Every moment a stretch or a movement should be employed, I jump right off the leg press after my heavy set, I myself go back to the Albuquerque, street culture of the ’90s in my head were for a young man, there was a street fight waiting around every corner. In the gym, I am as much of a dedicated monster ready for whatever, whenever in my head as I can mentally conjure myself up to be. It may sound extreme, but extreme also applies to what my workout sessions look like.

I employ also hard core music and headphones to this cause. I have small mental rules like if a heavy beat kicks in so does my set, right then and ready to go, as the beat changes, my mind is trained to gear down and burn out. There is equally nothing like hearing a slow soul track to a mind-boggling amount of weight a mind-boggling amount of reps, slowly and breathing slowly, with my eyes closed and completely feeling the tear.

If a Gym Killer really needs a rest he or she takes it while sitting up on the sit-up rack, or leg lifting or some form of not resting. Maybe some form of lighter work.

Recap

80% High Rep Ratio

Listen to me on this one, 80% of what you do in a session should b e 10 or more times. You will quickly realize if you have not employed this ratio, why you should. On most days I do 90% high rep and on low rep I don’t do less than 5. I know a lot of guys who work out by coming into and doing a warm-up set and going heavy right away.  The way things like don¿t waist your energy, I am telling you to learn to build more energy. They will learn. We all will, it’s just we will cross different distances and go through different amounts of hell to get the same conclusions.

Every new day needs to be progressive and new higher weight. Whatever you did for a particular workout last time, you need to do more this time. Keeping the 80% high rep ration helps keep the more aggressive and progressive athletes in balance check from taking this note too far.

Hydration

Definitely two liters of water in the gym, hopefully, four. I may take six liters down. This is going to depend on your water intake and your physical output, the heat, the humidity, and other factors experienced over the last several days. Take in small sips in the gym and get to really know water.

See Water.

Dynamics

I know its redundant. Be thankful for your gym, for the fact that fitness engineers like Nautilus have put so much into this fabulous equipment. An attitude of gratitude will carry a long way with gym results. Make sure your nutrition is in check, your head game is in check, that your focus is growing not just your muscles. Pay attention to the nutritional relationship between certain fuels and your system.

To really be dynamic your stomach must be clean and ready to go. We want to burn out the tank completely before refilling it no matter what dynamic eating pattern is chosen to go with. A Nutritional Diversifist should learn to eat in a harmonious fashion with his body, and in good balance with his goals. Keeping a relatively clean bowel track that dispenses with food eaten no longer than 30 hours later is going to also multiply progress. If you have eaten to much you can’t skip your evening run, if you need to burn it down a bit, do that. Getting to know your gut, although a lost art, is very important.

Design your health, put thought into this. The more intelligent your overall plan is the more intelligent and well covered your results will be. When you have an exercise down try to vary the ranges in motion slightly. Maybe try and use the mind to muscle connection to achieve a little different trail of motion.

Outer strength gets respected because people know that he or she who has this outer strength has this strength mentally and internally first and that it is that internal, the mental part,  is where the outer results stem from.

Certainly be sure, to build your supporting Nutritional Diversity diet with care.

Nature Day. I have one day a week where I am committed to either rest or training in nature. Sundays are my only rest day usually, and so at the beginning of the week, I shoot to get my nature day in, and then maybe even get a nature half day resting on Sunday. Nature days are big in helping me be a dynamic athlete. Not to mention since I know my nature I am sure to stalk my belly and buy a bag full of some greens for the week. Since I know my nature more now, I get more, or take in more of nature when we are together.

Plan these workout sessions into your larger plan, your specific athletic goals or sport, or into a dynamic super success-oriented complete picture where love, business, finance, fitness, and diet come together in human or community optimizing operation. I wish I would have sat down, as a freshman in high school and said, this is what I am going to become, I am going to take my time do it right but keeping stepping it up, and stepping forward no matter what until I achieve the greatness I know I could have.

Thank God, I was pretty bullheaded, and I stepped through enough cement walls, to have a good level of fight in me. I may go down from time to time, but I am quite sure now, I will always get back up.

Remember to keep up with urination rotations, and the Chinese drum exercise.

Duration

I have said a lot here about crazy sessions, but on the build-up on a regular day feel good training hard one hour, feel better training two and feel best training three, hang in there a few weeks and breakthrough.

On a day like this, I will do between 600 and 1000 sit-ups, 200 and 500 pull-ups, 400 and 800 dips, 400 to 800 box jumps, and like ten heavy sets, with 30 work up to heavy sets. This is in a one to two-hour session or two to three separate sessions. The separate sessions are good to do, to teach yourself, rest power, and energy conservation. The long session is good to do to really push the full limit.

Result

This model really dials you into being as strong as you can be for as light as you can be. It should lean and chisel, a little bulking, a lot of strengthening, a little fat loss. Improvements will be both in stamina and in strength, and if your dynamic and creative enough in your session and in your sets, dexterity and quickness can also be achieved.

A lot of guys ask how I am able to hit the gym so hard. I lot of guys think I am on some kind of steroid. I have never injected anything for performance or taken a steroid at all. Some people I notice after a while will get what I am doing, will notice how I really hit all the important exercises that are rare that nobody does. I will see them start to copy my method and to do these exercises. It’s nearly all in the method. What’s not in the method is in the diet.

Notes to the Young Hustlers:

I have a special place in my heart for those youngsters who are not allowed,or underfunded, or seemingly unable to accomplish what other kids are handed.  If your a young kid, and you don’t have the means to get into a gym with money, go there anyway, tell them you have a dream, but your parents find out or whatever, and you need some gym time, and when you reach your goals they will be a gratefully remembered part of the story. Ask to speak to them on the side first. Thank God there is heart in the gyms, or I would be half of what I am in them today. Contrary to popular belief I just hung around the boxing gyms, the workout gyms, sparring with the boys a lot, we used to be into interesting stuff like, the Bill Nye science show, and new technology and cars that were coming out or classics that where coming around. This heart definitely goes for boxing and martial arts schools. If you want to kill the gym, be a star, be an MMA Champion, box, whatever do not let anything stand in your way. That goes with music or any art / passion. You’ll get into the best class starting as a young person with this idea. Getting a diverse diet should be at the top of the list.