The Old West's revolver had six rotating chambers each containing a ballistic round of instant karma. The legendary six-barrel revolver or Colt Single Action Army, was the handgun of choice for many pistols in the American Wild West. Whether it was bandits, outlaws or lawyers, everyone relied on the six-shooter and the speed of the draw to survive.
The Revolver is also an apt name for the following kettlebell program which includes six movements performed in a spinning and random nature. To be completely poetic, the Revolver would ideally only consist of ballistic drill selections, but I threw in a few grinds for good measure, after all even Wyatt Earp had to reload every now and then.
Each exercise or "bullet" will be assigned a number and a workload as follows:
- Double Clean and Jerks (5 reps, every minute to the minute)
- Get-ups (continuous alternation between the right hand and the left hand)
- Double Front Squats (5 reps, I will / you go in style *)
- Crush Press Sit Ups ** (3 reps, I go / you go in style)
- Snatches (10 on the right, fast and loose for 30 seconds, then 10 on the left)
- Swings (20 reps, fast and loose for 30 seconds)
* "I'm leaving / you're leaving" refers to training with a partner. While you are working your partner rests and recovers, as soon as you are done you rest while your partner is working. This equates to part work and part remain. If you are training on your own, just imagine you have a partner and rest for as long as you think it would take your virtual partner to complete their set.
** This exercise may be unfamiliar to you, please see the accompanying video.
Another Wild West character who often found himself on the wrong side of the six-shooter was the pro gamer. He will show his face during our workout, as we will be using a pair of dice to determine how much time we spend on each move.
Example: throw a pair of sixes (boxcars) and you will do twelve minutes of No.1 bullet (double clean and shake). Once you are done shaking, re-roll the dice to determine how much time you will spend doing tricks. Go through the six balls this way.
The .45 caliber is the best known in the Old West. While respecting the theme of the gunslinger, we will limit our working session to 45 minutes. Warm up as desired, then start the stopwatch. Some days you may run out of time and some days you will finish very early. If you are lucky enough to roll all snake eyes (double 1s) each time, you will complete the entire session in twelve minutes. It's OK (corral)!
This is where things get really crazy. Your tee shot will rotate with each practice session.
The order of the exercises changes or rotates with each session. Each mixture will be of a unique hardness. If you are short on time before completing a given session, go ahead and follow the order of subsequent sessions. Don't start where you left off. Example: in the first session you got very high numbers and finished with move number four. When you start session two, start with bullet two, not five.
What size of bell?
the Revolver The program was written so that most strong people would use pull test size bells. However, this is a very demanding program and you may want to start a size lighter. Don't feel like you have to be "the stranger with the big iron on his hip."
For even more variety ...
Once you run the routine as outlined above and want even more mileage and variety, you can determine the order of the exercises by rolling a dice at the start of the session. For example, if you roll a 5, your order will be 5-6-1-2-3-4. If the next session you get a three, your order will be 3-4-5-6-1-2 and so on.
Spin the revolver!
Like the Colt Single Action Army revolver, it has proven itself.
“I'm not aiming with my hand; he who aims with his hand has forgotten his father's face.―Stephen King, the gunslinger
I aim with my eye.
I don't shoot with my hand; the one who shoots with his hand has forgotten his father's face.
I shoot with my mind.
I don't kill with my gun; whoever kills with his weapon has forgotten his father's face.
I kill with my heart.
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Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal physique.
That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build bourrinage. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the solo biggest difference on your rate of force gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building muscle as quickly as you should be.
The number one priority of any bourrinage gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of morphologie you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major provenant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The deuxième problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build bourrinage, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.