The 6X6 Brutality Workout

Do you think you're tough? Do you think you're invincible and have faced your greatest workout challenge? If those are true, congratulations - you're the woman or man. If not - or you seek another challenge - I've got something for you. It's an ass-kicker, provided you follow it properly.

It's my 6 x 6 Brutality Workout.

Like all workouts should be, it is simple to understand but difficult to do. In this case it is extremely difficult to do. Give it a shot and let me know your results.

How You Do It

Perform six rounds of six exercises (36 total bouts) taken to volitional muscular fatigue at approximately 10 repetitions. That is - work to the point where no more perfect repetitions are possible. Don't simply stop at ten reps if you can squeeze out a few more, safely. There should be minimal rest between exercises and rounds. The ultimate goal is to complete the entire workout using proper exercise form in the least amount of time.

Two different exercise sequences are used for the 6-exercise rounds, each consisting of two different upper body multi-joint push, upper body multi-joint pull, and multi-joint lower body exercises performed in the following order:

1. Upper body push exercise A
2. Upper body pull exercise A
3. Lower body exercise A
4. Upper body push exercise B
5. Upper body pull exercise B
6. Lower body exercise B

Example: Sequence 1

1. Dumbbell chest press
2. Seated row
3. Plate-load leg press
4. Machine overhead press
5. Close grip pulldown
6. Barbell squat

Example: Sequence 2

1. Barbell incline press
2. Low pulley upright row
3. Romanian dead lift
4. Parallel bar dips
5. Plate-load bent-over row
6. Dumbbell squat

The 6-exercise rounds are performed by alternating sequence 1 and sequence 2 three times each - sequence 1 > sequence 2 > sequence 1 > sequence 2 > sequence 1 > sequence 2.

Another example of a possible pair of sequences:

1. Barbell standing press
2. Wide grip pulldown
3. Trap bar dead lift
4. Machine chest press
5. Dumbbell bent-over row
6. Machine leg press

1. Dumbbell incline press
2. Chin up
3. Squat machine
4. Barbell bench press
5. Low row
6. Barbell lunge

You choose the exercises based on your equipment availability/training facility.Any free-weight, machine, or bodyweight exercise can be used provided it meets the 10-repetitions to volitional fatigue goal.

Use the attached workout recording form to document the exercises used, repetitions achieved, 6-exercise sequence time, and overall workout time. Partner timing is recommended. Start a stopwatch to begin the workout. At the conclusion of each 6-exercise round, record the watch time in the space provided, but do not stop the watch.

Your first time attempting this endeavor will require some estimation regarding the appropriate resistances to use throughout the workout. Because you will be moving quickly between exercises and experiencing extreme fatigue, the resistances used to match the proposed 10 reps at volitional muscular fatigue will require adjustments. That is, you will need to reduce the resistances that you would normally use in a less-fatigued state. This is why it is paramount to record your workout data so adjustments can be made accordingly.

One last time:

Six exercises for six rounds (36 total sets). Follow the workout recording form. Each set performed should be taken to the point of volitional muscular fatigue. The last repetition - whether it's more or less than 10 - must be brutally difficult. Be smart, use controlled lifting form, and secure a training partner to keep it safe. The rest between exercises should only be the time it takes you to move from the previous exercise to the next. If you have to gather yourself and rest, that's allowed. But remember, you're on the clock. Don't be ashamed if at some point you need to assume the fetal position to regain your composure. Again, you're on the clock, but you may need that to complete the workout.

How long should it take you to complete the 6 x 6 Brutality Workout?

• Very fit – 30 minutes or less.
• Decent shape – 30 to 40 minutes.
• In poor condition – good luck.

The 3 Biggest Mistakes in Developing Fitness Programs

Every workout has a weakness, to combat this problem coaches unfortunately tend to throw in everything but the kitchen sink. Minimizing the weaknesses of various methods isn't challenging if we better understand powerful training principles. As coach Charles Staley has said, "everything has a cost, not everything has a benefit." You can easily apply this to workouts as well. Understand the weaknesses of a workout helps you better construct an entire program.

The lack of success of many fitness programs can be directly traced to not altering training variables. Even those that do try to cycle the various training concepts still miss big on three important ideas. Implementing these methods can enhance the strength of your workouts, easily periodize your programs without having a degree in Soviet sports science, and most importantly give you the opportunity to achieve long-term success.

Mistake #1: Not Altering Load Placement

I have spoken in previous articles in regards to altering holding position and how this principle plays a paramount role in loading, stability, and overall effect of an exercise. That may sound like a justification for only sandbag training, but the truth is that it applies to all forms of strength training. However, very few coaches actually systematically manipulate holding position. Why is this important?

Let's apply this concept with a barbell to get rid of any assumed biases. Front squats and back squats are favorite exercises for many lifters. However, which one do you choose and why? I have always heard of interesting ideas such as front squat works more quads and back squats works more hamstrings. The reality is most coaches do not understand why they are using specific variations of a movement. What does the research say?

In a study by Gullett et al, front and back squatting was directly compared. The researchers concluded, "The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments." This was also with lighter loads used during the front squat. Digging deeper, one could see some differences, but overall this is very intriguing. Now before you go run off and just start performing front squats, I want you to think bigger picture than just the exercise. This study ultimately demonstrates the value of load placement changing the impact of a movement.

Remember, both are squatting patterns, but it is where the load is applied that changes the outcome for both effectiveness and safety. Seeing such results with lower weights also has to make us wonder how other implements that are strategically placed on the body can also create positive effects even though the loads appear much lighter.

Examples:

• Kettlebell Single Arm Front Squat
• Sandbag Shoulder Squat
• Bear Hug Squats
• Front Loaded (Zercher Squats)

Mistake #2: The "Big Lifts" Are Your Keys to Success

The number one rule of strength training dictates that you perform cleans, squats, presses, and deadlifts, and that you do those lifts first! After all, whatever you place first in the workout does receive priority. I know, I know, the big lifts are all you need to get stronger, but what if that wasn't true?

"Typically these players (NFL players) over-emphasize the two-legged lifts and pulls like squats and power cleans without considering single leg loading. In other words, the pelvis must not drop laterally with high load or high-speed single leg support." These are not my words, rather, those of renowned spinal expert, Dr. Stuart McGill.

Are cleans, squats, deadlifts, and all the other "big lifts" good and important? Of course, but when was the last time you didn't put them first? When was the last time you prioritized other drills where you challenged stability or leverage over load? After all, many of these drills we are referring to may require more neural activation to coordinate the movement than simply high loading.

Examples:

• Lunging in All Directions Under Various Loading Positions
• Bench Pressing or Push-up Single Arm Leveraging
• Step-ups of Different Patterns and Loading Positions
• Single Arm Clean and Presses from Variety of Body Positions
• Carries: Farmer's, Single Arm Farmer's, Shouldering, Front Hold, Single Arm Overhead, Various Overhead Positions

Mistake #3: Not Paying Attention to Tempo

The fitness industry has changed quite a bit in the last ten years. For a long time, performing any type of "quick lift" was almost unheard of in fitness and only reserved for well-qualified athletes. Now, just about everyone is using explosive lifts as part of their program, for both good and bad.


The good? Explosive or quick lifts do help our neuromuscular system and fast-twitch muscle fibers. In fact, one of the fastest qualities we lose as we age is power and this can be related to aging issues such as falling. There definitely is no arguing that fast can be good, if used correctly, but so can slow.

"Slower tempos with lighter weights are an especially useful tool for novice trainees because such protocols produce neuromuscular and hypertrophic adaptations without being dangerous or compromising technique with loads that are too heavy. They are also a staple of programming when recovering from injury to increase blood flow to the injured area, gain strength, and focus on getting to the muscles to fire effectively."

These are the words of renowned strength coach, Charles Poliquin. Since many lifters spend a high volume of work performing quick and/or heavy lifts, I believe the same benefits can be found for the more advanced trainee.

An additional benefit of slower tempos may be in the energy systems. Coach Poliquin cites a study showing how excess post-exercise oxygen consumption was lower for lifts with a faster tempo than slower. Additionally caloric expenditure was shown to be less with the faster than slower tempos. The moral is to vary tempos over the course of training cycles to obtain the benefits of both.

Understanding how to apply these principles can dramatically change the outcome of your programs without having to perform overly complicated exercises. Where do you start in using these concepts? If you have never varied how you hold your weight, start to plan a cycle of one major exercise in which you do so. If you have never prioritized asymmetrical lifts, use that as a secondary movement in your program. If all you have ever performed are highly explosive lifts, try a finisher movement where you focus largely on slowing down the speed of the movement. These principles are easily integrated into any training program and can add motivation for new training goals.