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Ken L Kupstis

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ROCK To Get RIPPED By (The Metal Workout)
by Ken L Kupstis   

Last edited: Monday, January 13, 2003
Posted: Monday, January 13, 2003

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An alternative workout for the health-conscious headbanger.

I was going for 100 situps in two minutes; if I did them all, not only would I pass my ROTC physical, but I'd qualify for an "Iron Warrior" (Best Fit) listing. Then the Testing OIC said "Take off the Walkman." DAMN! The tape was already cued to Venom's "Live Like An Angel--Die Like A Devil". I tried to bluff it out: "What difference does the Walkman make?" knowing damn well what difference it made. "Can't have any outside assistance." He said. This Officer was younger; the older officers who'd tested on running and pushups were clueless and had let me wear the Walkman, and the sonic motivation had propelled me to superhuman efforts. But it looked like I'd have to go it alone for the situps. I obeyed, took off the Walkman, and knocked out 85 situps in two minutes. Still passing, still enough for Iron Warrior, but a good deal less than I COULD have accomplished...with heavy metal. I am convinced there's a link between music and effort (or endurance); that when people hear the right music, they can work harder and/or longer than they can without it. For me, that music has always been Heavy Metal. For you, I proudly offer The Metal Workout. Here's the lowdown: Most Metal songs average three and a half to four minutes in length. Coincidentally, the average weight lifting exercise--three or four sets of eight to ten repetitions, with a 2/1/4 cadence (Lift for a count of two, hold for one, lower for four)--takes approximately the same amount of time; four minutes. Thus, with the Metal Workout, you throw out your "rep count", you simply play a song and exercise until it's over (Using negative reps or 'cheat' reps if you exceed your normal limits). The songs 'time' the exercises for you. Also, it acts as a built-in "timer" for your workout; when the tape ends--whether it be 30, 45 or 60 minutes, you're done. (It's universally accepted that the most effective workouts are performed in under an hour). Here's my current song list: 1. FIGHTING THE WORLD--Manowar 2. ALL FOR ONE--Raven 3. WAKE UP THE MOUNTAIN--Helloween 4. BURNING--Accept 5. ROCK FOREVER--Judas Priest 6. CONTROL ISSUES--Armored Saint 7. JACKHAMMER--Anvil 8. POWER & THE GLORY--Saxon 9. BE QUICK OR BE DEAD--Iron Maiden 10. HUNGRY FOR HEAVEN--Dio 11. IRON FIST--Motorhead 12. CARNIVOROUS--Venom These songs are not only fast power metal, most of the lyrics revolve around strength, power, freedom, etc. and are very motivational (No satanism or cheap sex to be found). I find these songs drive me to far greater effort than I can achieve without them. Feel free to substitute any songs you like, as these are old-school metal and can be hard to find. Even some (yecccchhh) pop songs are around four minutes, but your gym is probably already cranking out that sonic saccharine. Since it temporarily throws out the notion of typical 'reps', The Metal Workout is designed to be used as a VARIATION to your typical workout, so you don't get bored with your routine (one major cause of growth plateaus). Use it whenever you need a 'break', or a 'timed' workout, or whenever you need that extra BLAST of sonic motivation to put your lifts "Over The Top". Enjoy it in moderation, but for your safety, NO HEADBANGING even if you're going throws your neck and spine out of alignment and instills bad form. Now burn your favorite songs, CRANK IT UP and CRANK 'EM OUT! Yours in metal, K.K.

Web Site: Body For Life

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