A Triple-exercise You’ve Never Heard of

There isn’t much innovation in the world of fitness, especially in strength training. Pick up any fitness magazine and you’ll see the same old, “three sets of 10, three days a week” that you would have read 10, 20 or 30 years ago in the same magazine. It’s even worse for women. Their magazines still show a supermodel in full makeup holding a pink, two-pound dumbbell. Yeah, that’s going to transform your body.

The truth is, people are crying for some technology and innovation in fitness. Something beyond bolting an LCD screen to a treadmill. After all, we live in an age where technology improves other things almost daily. I think that’s part of the reason many people like static contraction training; it’s improved (more efficient) and it’s based on basic principles you can understand.

With innovation in mind, I created a Central Nervous System (CNS) workout. One day it dawned on me that the master switch in the human body that controlled all muscle growth was the CNS. If the CNS does not receive adequate stimulation it will not trigger muscle growth. An abdominal or forearm routine is not as likely to trigger a muscle building (anabolic) response in the CNS because those are smaller muscle groups and can’t perform a lot of work to tax the whole body. So I wondered what would be the best routine to generate the highest overload to the CNS without necessarily targeting specific bodyparts.

Once you get thinking about a maximum CNS routine, rather than a maximum chest or shoulder routine, you can combine exercises in different ways. This led to an innovation I call the SuperRep. It’s a means to deliver the highest possible overload – not to the biceps or quads or any one muscle group – but to your entire body; your Central Nervous System. The workout uses three SuperReps, two of them combine two exercises and one of them combines three exercises.

I’ll tell you about the triple-exercise. In one movement you perform a deadlift, a barbell shrug and a toe raise. This exercise hits your spinal erectors (low back), your traps and your calves. Those are all very strong muscle groups so hitting all three in rapid succession really taxes your whole body, which is the purpose of the workout.

The Triple SuperRep

Place a barbell inside a power rack so it rests just above your knees. Load the bar with enough weight so you can only hold it for about 5 seconds. (You’ll guess low if this is your first time. Most people have no idea how strong they are in the strongest range of motion.)

Place your feet about shoulder-width apart and take an overhand grip on the bar. Keeping your back straight and your head up, deadlift the bar and stand in an upright position. Immediately perform a shrug and hold that position while you raise your heels off the floor doing a toe-raise. Reverse the movement by lowering your heels, then releasing the shrug then setting the bar down in the power rack. Repeat this triple-exercise until you can’t perform another rep. If you chose the correct weight you should only be able to perform 4 or 5 reps.

It’s a Rush!

This exercise (and the other two in the CNS Workout) is very demanding on your body and it forces changes. Many people who do this workout report a sort of ‘rush’ of endorphins or hormones or something that gives them a sense of well-being and satisfaction, usually about an hour after the workout, but sometimes the next day.

If you like innovation and trying new things do the above exercise next time you’re in the gym.

Train with your brain,

Pete Sisco