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Cold water immersion (a.k.a., “ice baths”) has become a popular method amongst exercise enthusiasts and athletes to enhance recovery after an intense training bout. The strategy involves exposing either the trained limb or the whole body to very cold liquid temperatures. According to p...

Brad Schoenfeld, Ph.D, C.S.C.S., is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training (muscle development and fat loss). He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles.

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January 8, 2012

The 10 Minute Workout

Here’s a link to an excellent post written by my friend and colleague Bret Contreras titled, Ten Minutes a Day Keeps the Doctor Away: A 5-Set Full Body Program. Resistance training is without question the most important activity you can do for your overall health and wellness. Bret does a great job highlighting the research and showing how with a minimal time commitment (10 minutes!) you can get in a workout that will provide a wealth of benefits. Sure, it’s not the type of routine that going to help you win any bodybuilding contests, but for those who simply want to better their physical and mental state, it’s all you need to do the job.

The one thing that I would emphasize here is that you should make sure to structure the routine so that you train in all planes of movement. Thus, include both horizontal upper body pressing movements (i.e. bench press) and vertical upper body pressing movements (i.e. shoulder press) over the course of your workouts. So if you do a vertical press one day, do a horizontal press the next. Moreover, vary the exercise selection to include both close grip upper body pulling movements (i.e. one arm dumbbell row) and wide grip movements (i.e. wide grip row). It also would be good to include a frontal plane lower body movement (i.e. lateral lunge) from time to time. Ultimately, taking a multi-planar approach will ensure you achieve balance between the musculature that carry out movement, facilitating optimal functional and health-related benefits.

Stay Fit!

Brad