Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development
Building a strong, sculpted body doesn’t require hours spent working out—just an expert approach. And with The Master’s Hammer and Chisel, seasoned trainers Sagi Kalev and Autumn Calabrese have compiled their best, most efficient techniques into 30- to 40-minute resistance-training workouts to help you craft a powerful, perfectly defined physique in just 60 days.
Throughout the entire 60 days, you’ll focus on Stabilization, Strength, and Power to rapidly build, sculpt, and refine your physique. Combine this training with proven portion-control nutrition-the way Sagi and Autumn do in The Master’s Hammer and Chisel-and you’ll build a body that’s strong, chiseled, and defined.
As I embark on my own 60-Day Journey with The Master’s Hammer and Chisel, I will be reviewing each workout as they present themselves in the program calendar. I will add my own insights and observations about the workouts; the comments I make are my own as an Independent Certified Personal Trainer and do not necessarily represent the Celebrity Trainers or Beachbody. Full disclosure, I am also an Independent Team Beachbody Coach and a distributor of this program and all other Beachbody products. I hope the information I provide is beneficial in your personal fitness journey.
The Master’s Hammer and Chisel has introduced a lot of training concepts that previously have not been seen in Beachbody training programs; Pre-Fatigue Training (also known as Pre-Exhaust Training) is one of those concepts. During this workout there are 10 series of exercises that follow a common pattern: a bodyweight exercise performed for maximum repetitions in a 60 second interval followed immediately by 8 repetitions of a compound exercise with maximum weight.
Pre-fatiguing a muscle by performing a single-joint or isolation move actually forces you to work harder on the compound movement. Take the bench press for example, if you’re doing progressive sets where you’re increasing your weight and decreasing your reps with each set, it’s likely that the synergist (helper muscles, in this case your triceps and anterior deltoids), may reach exhaustion before your Pectoralis Major (the primary mover) does, preventing you from fully exhausting your pecs.
By pre-fatiguing your chest with 60 seconds of push-ups, you’re already pushing the limits of the pecs so when you ‘super set’ (go directly from one move to the next with no rest) from the push-up to 8 reps of bench press with a heavy weight, your tris and delts are relatively fresh and you’re able to push your pecs to work harder on the press – really targeting the muscle you want to work.
Pre-fatiguing introduces a different type of intensity to your training and by mixing things up, is a great plateau buster. Our bodies are masters of adaptation; if we do the same thing long enough our bodies adapt to that activity and work to find a leveling point: homeostasis. Training advances come from disrupting that equilibrium, constantly putting the muscle tissue under stress, breaking it down (at a micro level) and forcing it to rebuild. This technique is just another tool in your toolbox to achieve that goal.
Remember the sequence is: bodyweight reverse lunge right leg for 60 seconds, reverse lunge right leg with max weight 8 reps; repeat for the left leg.
As mentioned above, the format for this entire workout is to pre-fatigue the muscle with 60 second bodyweight movement and follow immediately with a compound movement using maximum weight. You’re only doing 8 repetitions, so go as heavy as you can safely lift while maintaining proper form. Hold the dumbbells at your sides, keep your shoulders back and step back into a reverse lunge and recover. Feel the drive and power in your forward heel and quadricep as you return to a standing position.