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

You may think you're just plain too busy to get to the gym. After all, it takes at least a half-hour to get a good workout in, right? Wrong! What I call Big Bang workouts are designed to give you a big bang for your buck. Big Bang workouts are short, high volume workouts, designed to get your metabolism up and build lean muscle mass. In other pieces, I have described Big Bang pushing and pulling workouts.

This time, I'll review leg training a-la Big Bang. With Big Bang workouts, I stick to a time effective, high-density two-exercise mini-circuit with the goal of completing as many sets as you can in just 15 minutes. This workout will feel longer than the wait for your tax refund if you do the circuit correctly, but in the long run the Big Bang will do more good for you than your token return from Uncle Sam.

Dumbbell Lunge-Press

This dynamic exercise is what I call a total-body leg exercise. The Dumbbell Lunge Press (DLP) can be performed with an Olympic bar or dumbbells depending on how hard you want to work. If you want a more difficult workout, dumbbells are harder to handle and, therefore, make for better nervous system training.

To begin the exercise, start with the dumbbells held in front of you at shoulder height, arms bent as though at the bottom of a shoulder press (Figure 1A). Now, inhale diaphragmatically and as you step into the lunge, draw your bellybutton toward your spine and press the dumbbells overhead, ending up in the lunge-press position (Figure 1B).

As you step forward out of the lunge-press position, lower the dumbbells back to the start position and exhale through pursed lips ending up in the start position (Figure 1C). This constitutes one repetition. With each subsequent rep, you travel forward alternating the lead leg. Otherwise, begin as you did with the first rep and move into the lunge-press position (Figure 1D).

For your Big Bang workout, you will choose a pair of dumbbells that allows you to comfortably complete 10 reps with perfect form on your first set. As you fatigue in successive sets, always stop just prior to the point at which your form breaks down. (It is important at this stage to remember that training to failure = training to fail.) Upon completing your set, immediately progress to the Variable Depth Squat to Toes (VDS).

Variable Depth Squat to Toes

Before describing this exercise, there are two key instructions of which you need to be aware. First, as I've described all along, it is important to warm-up in stages, but that is particularly the case with this exercise because the tempo is fast. To warm up, start the exercise with a first set of 50-60 percent of your projected training load followed by a set of about 70 percent of your projected training load.

Second, proper breathing is vital to performing this exercise correctly. You will find your breathing will synchronize with your movement. However, the key concern with breathing is abdominal wall control. As you inhale, don't let your guts hang out. It is extremely important to practice maintaining the background tension in your deep abdominal wall. This is done by gently drawing your navel toward the spine at all times.

You will still be able to inhale fully and naturally, but with a background contraction. When you breathe this way, the transverse abdominis muscle will be working to stabilize the spine and pelvic girdle eccentrically on inhalation and concentrically as you exhale.

After your warm-up, begin the exercise with a weight that is about 50-60 percent of your maximum squat load. Stand with the bar on your back as you would with a traditional back squat (Figure 2A). Initiate the squat from the hips and lower yourself down to a different depth during each squat (Figures 2B -- 2D) and complete five reps flat-footed.

As your squat depth varies, so too should your squat tempo. A deeper squat should be performed at a slower tempo and a shallower squat at a faster tempo. Immediately following the first five reps begin a succession of five variable depth squats (matching tempo to depth once again), but this time, each rep you will take you up to your tip toes (Figure 3).

Repeat this cycle again so that at the end of the set, you have done two sequences of five flat feet and five to toes for a total of 20 variable depth squats.

To complete your Big Bang Leg workout, do as many sets of the DLP followed by VDS as you can in 15 minutes. I suggest you rest a minimum of one minute after each mini-circuit. It is also important not to over-work yourself in the beginning with this form of training because it can cause considerable post-workout soreness.

When you feel challenged to get 10 reps of each exercise, I suggest you stop there and see how your body does the next day. As you get stronger, you will eventually be able to handle a full 15-minute training session. In addition, I recommend you don't attempt a successive Big Bang workout until you've recovered to the point muscle soreness and fatigue are not limiting factors.

Finally, don't be fooled by the short duration of these Big Bang mini-circuits. They are very high volume training and rapidly boost your metabolism, giving you a training effect in as little as 10-15 minutes that most people don't get with 50 minutes or more of typical gym training.

Enjoy your Big Bang leg workout!

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.

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