And it's actually VERY effective for fat-loss,
muscle-buildling AND strength...

Now first off, if you're not familiar with my Time-Volume Training
program, you can read the full original article I wrote on it here.

(and just fyi, it works with free weight AND bodyweight training)

In my original version, you'll take a weight you can normally get
10 reps with and you'll do sets of 3 reps with it for a 15 minute
block of time. Start by taking 10 seconds rest between sets.

When you hit the point where it would be a struggle to get those
3 reps, immediately increase the rest to 20 seconds. You DON'T
change the resistance...just the rest periods.

If and when you get to the point where you can't hit 3 rep sets
again, then increase rest to 30 seconds...then 40 seconds, etc.

So that's the gist of it and definitely read the full article for all the info -
it's a GREAT training technique you can use as the foundation of
a full program, if you want, or just as an occasional workout.

This NEW version of the program, that I just tested last night,
uses a bit different rep scheme.

Instead of doing just 3 rep sets, you will instead use a modified
"wave loading" technique.

And don't worry...the name makes it sound more complicated than
it actually is... ;)

Basically, you'll do this:

1 rep,
Rest 10 seconds
2 reps
Rest 10 seconds
3 reps
Rest 10 seconds
Then back to 1 rep

And repeat.

When you get the point where you can't hit a 3 rep set (it generally
won't happen on the 1 or 2 rep sets), then increase rest to 20
seconds between every set.

This allows you to use a bit heavier weight and STAY at that heavier
weight for a longer period of time on that 10 seconds rest. I found
this technique to be VERY effective, especially for using Time-Volume
Training for strength purposes.

You can also try reverse order on this (3-2-1) to see if that works
better for you...or even a pyramid of reps (1-2-3-2-1).

This technique works great with bodyweight exercises such as
chin-ups and pull-ups, in addition to free weight exercises.

Here's the link to the full Time-Volume Training article again.

(and just fyi, I'm going to be coming out with a full book of Time-Volume
workouts in the near future here - this training style has been one of
my most popular ones ever because of how simple and easy it is to
use and how incredibly effective it is!).

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!