By Paul Chek, HHP, NMT
Founder, C.H.E.K. Institute

In a previous article, I discussed Big Bang exercises as an efficient means for maximizing the health, fitness and body shaping benefits you see from your workout, because they are both multidimensional and potentially challenging to your nervous system.

Big Bang exercises are functional activities that produce more effective, activity-specific results, since they can be chosen according to biomotor profiles that closely mirror the movements essential to that activity. They also have a great capacity to elevate your metabolism and, when sufficiently intense, are excellent for adding lean muscle mass too.

In this article, I will share a favorite workout used by my training partner, C.H.E.K Practitioner Aaron Wilson, and me. This little devil of a workout is designed to be short, sweet and very effective.

The Mini-Circuit

Typically, I build training programs so the workouts cycle around movement patterns. In this article, I've organized the workout around pushing movement patterns, though pulling patterns and leg exercise are just as conducive to the Big Bang concept.

The Big Bang mini-circuit consists of only two exercises, although the concept can be extended to three or more exercises. More than five gets to be almost impossible to maintain after two circuits because the demand on the body is so great that training quality drops too quickly to be worth the effort.

1. Single-Arm Swiss Ball Dumbbell Bench Press

Begin seated on a Paul Chek Duraball (the only ball I recommend as safe for this kind of training) with your warm-up dumbbell between your feet. Your warm-up dumbbell should be about 50 percent of your training weight, knowing that you will need to perform 10 repetitions with your training load for multiple sets. If your training weight is more than 90 pounds (or 40Kg), I suggest performing a multi-stage warm-up, increasing your warm-up weight by about 10-15 percent for the second set.

Bend forward and pick up the dumbbell with two hands (Figure 1A), and as you bring it toward the middle of your body (Figure 1B), simultaneously lay back over the ball. Be sure to keep the dumbbell in the midline of your body so you don't get pulled off the ball. Once you are in position to perform the lift, carefully negotiate the dumbbell into the standard dumbbell bench press start position (Figure 1C).

Now, reach in the air with your free hand. This prepares you for what is called a reciprocity movement, which simply means that your free arm will be used to drive the working arm, minimizing stress in your working shoulder while encouraging trunk rotation.

To initiate the movement, begin by pulling the free hand rapidly backward as you accelerate the working hand forward. The movement will be complete when you have rolled onto the shoulder of the free arm (Figure 1D). During this process, you should keep your head and eyes looking straight up at the ceiling.

The 10 Percent Rule

After completing 10 repetitions (or as many as you can do with perfect form), draw the dumbbell to the midline of the body and switch hands, repeating the process on the other side. If you have chosen the correct training weight for this workout, you will comfortably complete 10 reps on each side in a moderate to fast tempo before moving on to the next exercise.

With any Big Bang exercise (or resistance training in general) it is good to follow the 10 percent rule. This rule stipulates that if your performance drops by more than 10 percent from first set performance to the next, your nervous and/or muscular system is fatigued to the point that form loss is likely and gains are minimized. In other words, you are spent!

So how do we use the 10 percent rule?

To start, we need to realize that each single rep (reliable to about 10-12 reps) is worth 2.5 percent of your maximum effort for any given lift. Since 2.5% x 4 = 10 percent, the rule tells us that if, in a succeeding set, your maximum performance with good form is 4 less than that of the original set, your body is fatigued and you should stop that particular exercise.

For example, suppose your set calls for 10 reps -- 10 reps at maximum load or intensity, training at 75 percent relative to what you could lift for one rep -- you can now determine when your performance drops 10 percent.

What happens if you could only perform six reps with good form on the second set? The 10 percent rule now takes effect and you should end that exercise. In the type of Big Bang workout I'm sharing here where you go for as many sets as you can in 15 minutes, you know to stop when your performance drops 10 percent or more, or you've been training for 15 minutes.

Also, if for any reason you don't have the coordination to complete this exercise as described, you can revert to performing a single-arm bench press without rolling onto the shoulder (see Figure 1C to learn how to begin the movement). When your strength and confidence improve, return to the more advanced version of the exercise.

Immediately after completing 10 reps of the Single-Arm Swiss Ball, Dumbbell Bench Press on each side, move the ball to an area with open space and begin the next exercise.

Figure 2a

Figure 2b

2. The Push-Jack

Begin with your feet atop the ball in a push-up position (Figure 2A). Holding perfect spinal alignment at all times, begin by extending the arms, pushing the body away from the floor as you draw your legs under you (Figure 2B). Your butt should not go up in the air and your spinal curves should stay neutral at all times during the exercise. If at any point you can't maintain your spinal alignment, you must stop, even if your arms still have energy to continue

As you drop back into the push-up, you return to the start position again. The movement should be smooth. There should be no break in the timing of the working extremities such that the arm or leg movements start or end before one another. Perform 10 repetitions at a moderate tempo. As above, apply the 10 percent rule.

Upon completing these two Big Bang exercises in rapid succession, you should rest for 60 seconds, then return to the beginning of the circuit immediately. Continue this two-exercise cycle for as many sets as you can while completing 10 repetitions for each exercise with a 60-second rest period between them. The stronger you are, the more sets you will complete. The goal is to complete as many sets as you can in 15 minutes. This will provide a very effective, high-density workout.

You should feel physically tired at the end, but invigorated at the same time. Enjoy this workout! It really is a great way to get more bang for your buck.

Some suggested reading/viewing for more Big Bang exercises and programming tips:

1. How To Eat, Move and Be Healthy (Book)
2. The Golf Biomechanic's Manual (Book)
3. Swiss Ball Exercises For Better Abs, Buns and Backs (Video)
4. Swiss Ball Exercises For Athletes (Video Set)
5. Advanced Swiss Ball For Rehabilitation (Video Set)
6. Gym Instructor Series (Video Set)
7. Scientific Core Conditioning (Video Set/Correspondence Course)
8. Scientific Back Training (Video Set/Correspondence Course)
9. Paul Chek's Medicine Ball Workout (Video)
10. Program Design (Video Series/Correspondence Course)
    

Paul Chek, Holistic Health Practitioner and certified Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista, Calif. He is also sought-after consultant to sporting organizations, his services have benefited numerous professional sports teams, athletes and individuals seeking optimal health worldwide.

Paul has produced more than 60 videos, 17 correspondence courses and is the author of several books, audio programs and articles. For more information on Paul's popular "You Are What You Eat" audio/workbook program, or for any of his other health/exercise courses, videos and books, call 800/552-8789, 800/552-8789 (New Zealand or Australia), 44 (0)1273-856-860 (Great Britain) or visit online at the CHEK Institute Web site. Please feel free to request a catalog of CHEK Institute products.

Related Articles:

The "Big Bang" Exercise

From Washtub to Washboard in 5 Easy Steps

Cardio Training - Paul Chek's Perspective

Jane's Jungle Workout

How to Choose and Use Swiss Balls Correctly