Sometimes the best workouts are the simplest workouts...this is especially true when training for STRENGTH.

For maximum strength gains, you MUST give your body a consistent training stimulus so that it knows what to adapt to. "Muscle confusion" is the worst thing you can do if you want to build real strength.

In this workout, you're going to be adapting your body to a single exercise done for single reps done every 30 seconds (i.e. "on the :30"), for an extended period of time.

Watch the video for this technique here.

You're going to get plenty of practice with that exercise, essentially "greasing the groove" on it (a term coined by Pavel Tsatsouline meaning frequent training on a single movement so your nervous system becomes very efficient at that particular movement).

This is a nervous system adaptation that can add substantial weight to a lift in a very short period of time.

I'm using Trap Bar Deadlifts for this technique, but you can very easily use it with any other big movement, like squats, bench presses, overhead presses, etc. I wouldn't use it for isolation movements as it won't be as effective.

Even though this workout may seem boring, I personally find it a lot of fun. There's no thinking involved...you just DO.

Check out Single Rep Cluster Training "on the :30" here...

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And if you'd like more killer workouts like this, definitely check out my book "Metabolic Monsters." You'll find more than 75 workouts like this one in it!

Nick Nilsson
The "Mad Scientist of Muscle"

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