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Build Muscle With These 5 Intense Workouts

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Chin-Up

Any time I do a high-volume intense workout that builds muscle, my goal is to challenge myself mentally and physically. High-volume training can take many forms—unlike strength training, where you should adhere to a strict program.

The only limits on these fives intense workouts are basic common sense and your own imagination. If you follow a four-day-a-week split, I recommend doing one a week. Keep track of your weight selection, rep range and the time it takes to complete each workout. Strive to either add weight or decrease workout time as you progress.

RELATED: 13 Fitness Challenges That Will Destroy You

Fifty-Five

Exercises: Squat, Glute Hamstring Raise, Chin-Ups and Hanging Leg Raise

Guidelines: You have 10 minutes to complete 55 reps per exercise. After each exercise, take a two-minute rest before you do the next exercise.

Notes: On the Squat, use 60% of your one rep max. If you don't have a GHR machine, use Back Raises as a substitute. If your body weight isn't challenging enough, hold a plate while executing the movement. Chin-Ups or Pull-Ups will suffice. To progress the movement, add weight. You can substitute any form of ab exercise for the Hanging Leg Raise, preferably something weighted.

Tripler

Exercises: Bench Press, Dips, Push-Ups

Guidelines: Use the following chart to determine the number of reps per exercise. Pick one line from the grid and work across. For example, if you use the line that starts with eight, do eight Bench Presses, 16 Dips and 32 Push-Ups. Do 3 sets of Bench Press, Dips and Push-Ups in superset fashion. Rest for two minutes and repeat.

7

14

28

8

16

32

9

18

36

10

20

40

11

22

44

Notes: Use your body weight for your Bench Press weight. Once you complete 3 sets of the 3 exercises, move down the chart for your next workout. Progress the grid by adding 1 to the first column, 2 to the second column and 4 to the third column. Take as much time as you need to get the required reps done per set.

RELATED: The 18 Best Core Exercises for Athletes

Hellish 100

Exercises: Seated Dumbbell Shoulder Press, Dumbbell Shoulder Shrug, Front Lateral Raise

Guidelines: Do 10 sets of 10 in superset fashion. Rest for 30 seconds between sets. Increase the weight of the Seated Dumbbell Shoulder Press and the Dumbbell Shoulder Shrug by five pounds on each set. Keep the weight the same for the Lateral Front Raise. Here's an example:

  • Seated Shoulder Press - 15, 20, 25, 30, 35, 40, 45, 50, 55, 60
  • Dumbbell Shrugs - 15, 20, 25, 30, 35, 40, 45, 50, 55, 60
  • Lateral Front Raise - 20 for all 10 sets.

Notes: As the weight gets heavier, you might have to break up your sets of 10 into 2 segments of 5 or 4/4/2. Do two chest exercises and two triceps exercises, then perform the following workout for your shoulders.

The Hurricane

This is a combination of a movement and a lift for 3 sets. The movement can be done on a treadmill or as a shuttle-style run. Couple this with lifts of 15, 12 and 10 reps. Reduce the volume as the intensity increases. Rest for two minutes between sets.

Workout 1

Exercises: (Pushing): Sprint, Bench Press, Dumbbell Incline Press, Overhead Press, Bent-Over Lateral Raise, Triceps Push-Downs

Circuit 1

  • 200-Yard Shuttle (40-yard segments)
  • Bench Press x 15
  • 200-Yard Shuttle (40-yard segments)
  • Bench Press x 12
  • 200-Yard Shuttle (40-yard segments)
  • Bench Press x 10

Circuit 2

  • 160-Yard Shuttle (40-yard segments)
  • Dumbbell Incline Press x 15
  • 160-Yard Shuttle (40-yard segments)
  • Dumbbell Incline Press x 12
  • 160-Yard Shuttle (40-yard segments)
  • Dumbbell Incline Press x 10

Circuit 3

  • Treadmill Sprint x 20 seconds (11 MPH, 11 incline)
  • Overhead Press x 15
  • Treadmill Sprint x 20 seconds (11 MPH, 11 incline)
  • Overhead Press x 12
  • Treadmill Sprint x 20 seconds (11 MPH, 11 incline)
  • Overhead Press x 10

Circuit 4

  • Treadmill Sprint x 15 seconds (12 MPH, 12 incline)
  • Bent-Over Lateral Raise x 15
  • Treadmill Sprint x 15 seconds (12 MPH, 12 incline)
  • Bent-Over Lateral Raise x 12
  • Treadmill Sprint x 15 seconds (12 MPH, 12 incline)
  • Bent-Over Lateral Raise x 10

Circuit 5

  • Treadmill Sprint x 10 seconds (13 MPH, 13 incline)
  • Tricep Push-Downs x 15
  • Treadmill Sprint x 10 seconds (13 MPH, 13 incline)
  • Tricep Push-Downs x 12
  • Treadmill Sprint x 10 seconds (13 MPH, 13 incline)
  • Tricep Push-Downs x 10

Workout 2

Exercises: (Pulling): Sprint (using treadmill), Bent-Over Rows, Pull-Ups, Low Cable Rows, Barbell Curls, Explosive Sit-Ups

Circuit 1

  • Treadmill Sprint x 30 seconds (9 MPH, 9 incline)
  • Bent-Over Row x 15
  • Treadmill Sprint x 30 seconds (9 MPH, 9 incline)
  • Bent-Over Row x 12
  • Treadmill Sprint x 30 seconds (9 MPH, 9 incline)
  • Bent-Over Row x 10

Circuit 2

  • Treadmill Sprint x 25 seconds (10 MPH, 10 incline)
  • Pull-Ups x 15
  • Treadmill Sprint x 25 seconds (10 MPH, 10 incline)
  • Pull-Ups x 12
  • Treadmill Sprint x 25 seconds (10 MPH, 10 incline)
  • Pull-Ups x 10

Circuit 3

  • Treadmill Sprint x 20 seconds (11 MPH, 11 incline)
  • Low Cable Rows x 15
  • Treadmill Sprint x 20 seconds (11 MPH, 11 incline)
  • Low Cable Rows x 12
  • Treadmill Sprint x 20 seconds (11 MPH, 11 incline)
  • Low Cable Rows x 10

Circuit 4

  • Treadmill Sprint x 15 seconds (12 MPH, 12 incline)
  • Barbell Curls x 15
  • Treadmill Sprint x 15 seconds (12 MPH, 12 incline)
  • Barbell Curls x 12
  • Treadmill Sprint x 15 seconds (12 MPH, 12 incline)
  • Barbell Curls x 10

Circuit 5

  • Treadmill Sprint x 10 seconds (13 MPH, 13 incline)
  • Explosive Sit-Ups x 15
  • Treadmill Sprint x 10 seconds (13 MPH, 13 incline)
  • Explosive Sit-Ups x 12
  • Treadmill Sprint x 10 seconds (13 MPH, 13 incline)
  • Explosive Sit-Ups x 10

4 for The Core

Exercises: Straight-Leg Deadlift, Single-Arm Row, Good Mornings, Straight-Leg Neutral Grip Chin-Ups

Guidelines: Do the exercises in superset fashion: Straight-Leg Deadlift, Single-Arm Row, Good Mornings,  Straight-Leg Neutral Grip Chin-Ups. Do 4 sets of 10, 8, 6, 5, resting two minutes between sets. Increase the weight on each set by 20 pounds.

Notes: The Single-Arm Row can be replaced with Bent-Over Rows. If you can't do Neutral Grip Chin-Ups, replace them with regular Chin-Ups or Pull-Ups.

RELATED: 7 Reasons Your Workouts Don't Work

This article originally appeared on STACK.com: Build Muscle With These 5 Intense Workouts

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