Hey guys, just a little bit of introduction why i came up with a Clubbell version of Mass Assault.
1) I have no dumbbells and i am not about to fork out another hundred bucks or so getting a set of dumbbells. I could get a set cheaper from my kettlebell supplier but the next shipment is not so soon, so that option is out.
2) I already have Clubbells, obviously. And might as well use them. And since they are designed for micro increments of load through adjusting the choke depth, they are perfect for this program. Just requires some thinking to figure out the movements with them.
3) I have kettlebells, and could do some variations like what CST Coach Shane Heins does. But i have no interest in switching between Clubbells and kettlebells and having more than 2 pieces of equipment at any one workout.
Take note that the exercises are meant to be done back to back, so the less switching and less changing of equipment is better.
Just like the majority of Singaporeans, i live in a HDB flat which is quite cramped and have low ceiling. So i prefer to train oudoors. And that means i have to lug my equipment with me. I don't have nor live in a gym. And i am not going to lug a few kettlebells and a few Clubbells at any one time.
So here's a short video of what i did.
Ok, enough about why. Just a bit of feedback after my Cycle 1 High Day.
The protocol of 3.5 minutes on, 1 minute off, with all exercises back to back is really a killer. Every round, i must have done at least 50 total reps. The name of the game in this program is time under tension (TUT) and the protocol does an excellent job of making sure you have the required TUT for muscle gain.
And it is all grinds after grinds (i hate grinds!) except for the last exercise whereby you are given a slight break with a ballistic.
If you know me, i have not been doing any hypertrophy program for ages. Switching from Commando to Mass Assault is a 180 degrees turn in the kind of demand to the body. From burst-recover-burst to sustained effort.
The program calls for six rounds of 3.5 minutes. Just one round is tough enough. My whole body already feels the fatigue not even halfway through the first round.
And double the evil is the use of Clubbells. In this program i am using only 15lbs. If you are familiar with them, you'd know that the grip is the limiting factor for practically all exercises. And boy they do fry the grip like no other. Twisting Press is designed for one hand in the original dumbbell version, but to Torch Press the Clubbell one handed, after four grip intensive exercises before it takes inhuman strength.
Anyway, that's it for now. Stay tuned for Level 2. ;)
No comments:
Post a Comment