Today we are going to focus on\u00a0building\u00a0the perfect posterior.<\/h2>\n
The entire “adding muscle” section feels a bit manic and\u00a0overwhelming at times. There is quite a bit of overlap from section to section and Tim provides ultimate confusion in the perfect posterior chapter of the 4 Hour Body.<\/p>\n
That being said, there is some wonderful information here and to build the perfect posterior you must basically understand one thing: \u00a0The kettlebell reigns supreme!<\/strong><\/p>\n The perfect posterior is composed of 4\u00a0separate\u00a0and overlapping routines, each building on the one before it, ranging from simple to more complex. There is some redundancy here as well. The chapter culminates in the “Kiwi’s Complete A\/B Workout” which seems like overkill in my opinion but is sure to give you a rock-hard posterior chain if you can put it all together.<\/p>\n Tracy’s Workou<\/a>t |\u00a0Tim’s Workout<\/a>\u00a0|\u00a0Fleur’s Workout<\/a>\u00a0|\u00a0The Kiwi’s Complete A\/B Workout<\/a><\/p>\n [note color=”##e7edfd”]<\/p>\n Start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can \u201cgrow into.”<\/p>\n Kettlebells (www.4hourlife.com\/kettlebells<\/a>)\u00a0Most men should start with a 20-kg (44 lb) or 24-kg (53 lb) kettlebell and most women should start with a 16-kg (35 lb) or 20-kg (44 lb) kettlebell.<\/strong><\/p>\n [\/note]<\/p>\n “Tracy lost 100 pounds and 45 pounds of fat in the first 12 weeks.”\u00a0<\/em><\/p>\n The secret to losing 100 pounds wasn’t marathon aerobics sessions, nor was it severe caloric restriction.<\/p>\n It was the Russian kettlebell swing, twice a week for an average of 15\u2013 20 minutes. Her peak session length was 35 minutes.<\/p>\n Monday\u00a0<\/strong><\/p>\n 15-20 minutes Russian kettlebell swing<\/p>\n Friday<\/a><\/strong><\/p>\n 15-20 minutes Russian kettlebell swing<\/p>\n “In six weeks, I was at my lowest bodyfat percentage.”<\/em><\/p>\n Monday<\/strong><\/p>\n Using a 53 pund kettlebell perform one set of 75 swings<\/a> one hour after a light, protein-rich breakfast<\/p>\n Friday<\/strong><\/p>\n Using a 53 pound kettlebell perform one set of 75 swings<\/a> one hour after a light, protein-rich breakfast<\/p>\n My weekly training schedule was so light as to be laughable by conventional standards. I also took 10\u2013 20-minute ice baths<\/a> (two bags of ice bought at a gas station) on Mondays, Wednesdays, and Fridays.<\/p>\n DAY 1 (MONDAY) <\/strong><\/p>\n DAY 2 (WEDNESDAY)<\/strong><\/p>\n I alternated these two exercises for a total of 3 sets \u00d7 5 reps for each. I took two minutes between all sets and therefore had at least four minutes between the same exercise (e.g., dumbbell [DB] press, wait two minutes, row, wait two minutes, DB press, etc.):<\/p>\n Day 3 (FRIDAY)<\/strong><\/p>\n * Every other week: single-arm kettlebell swings to 25 minimum reps each side<\/a><\/strong><\/em><\/p>\n “Goal: to lose those last few pounds of extra fat.”<\/em><\/p>\n Three times a week (Monday, Wednesday, Friday)<\/strong>, she performed a simple sequence of three exercises prior to breakfast, all of which are illustrated below:<\/p>\n Monday<\/strong><\/p>\n 1. One set: 20 two-legged glute activation raises<\/a> from the floor<\/p>\n <\/p>\n 2. One set: 15 flying dogs<\/a>, one set each side<\/p>\n 3. One set: 50 kettlebell swings<\/a><\/p>\n – 5 minutes per session \u00d7 3 sessions = 15 minutes per week.<\/p>\n Wednesday<\/strong><\/p>\n Friday<\/strong><\/p>\n The extended “bad ass” program!<\/em><\/p>\n To mimic The Kiwi, perform A on Monday and B on Friday, and glute activation raises are performed before each.<\/p>\n MED: two circuits of these exercises, in the order provided.<\/strong><\/p>\n All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight.<\/p>\n Repeat sequence 2\u20134 times.<\/p>\n Repeat sequence 2\u20134 times.<\/p>\n <\/p>\n So there you have it. I have to thank Lisa who posted a comment<\/a> last week that inspired this post.<\/p>\n If you are still wondering what routine is best for you I would recommend you keep it simple.<\/p>\n Purchase a kettlebell<\/a>\u00a0and make sure you are using the correct technique. Once you have it down, start by swinging your kettlebell 2 days per week as seen in\u00a0Tim’s\u00a0original simplified routine<\/a>. Do this for a couple weeks before adding more exercises.<\/p>\n From here you can build a rock solid minimalist routine based on Tim’s six minute abs and Occam’s protocol.<\/p>\nThe 4 Perfect Posterior Routines as Seen in The 4 Hour Body:<\/h2>\n
Important note on kettlebell selection:<\/h2>\n
\n<\/h2>\n
Tracy’s Workout<\/span> (Monday and Friday)<\/h2>\n
\n<\/h2>\n
Tim’s Workout<\/span><\/h2>\n
Original, Simplified (Monday and Friday)<\/strong><\/span><\/h3>\n
Expanded (Monday, Wednesday, Friday)<\/strong><\/span><\/h3>\n
\n
\n
\n
\n<\/h2>\n
Fleur’s Workout (Monday, Wednesday, Friday)<\/h2>\n
![\"two-legged-glute-activation-raises-](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2015\/10\/two-legged-glute-activation-raises-4-Hour-Body.jpg\")
<\/a><\/p>\n![\"Flying](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2013\/02\/Flying-Dog-150x150.jpg\")
<\/a><\/p>\n![\"The](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2013\/02\/The-Kettlebell-Swing-150x150.jpg\")
<\/a><\/p>\n\n
\n
\n<\/h2>\n
The Kiwi’s (3 day A and B Workout Routine)<\/h2>\n
Workout A (Monday)<\/strong><\/h3>\n
Workout A<\/h3>\n
\n
Workout B (Friday)<\/strong><\/h3>\n
\n
Sunday<\/strong><\/h3>\n
\n
\n
![Glute activation raises<\/a><\/li>\n<\/ol>\n\n <\/p>\nSo there you have it. I have to thank Lisa who posted a comment<\/a> last week that inspired this post.<\/p>\nIf you are still wondering what routine is best for you I would recommend you keep it simple.<\/p>\nPurchase a kettlebell<\/a>\u00a0and make sure you are using the correct technique. Once you have it down, start by swinging your kettlebell 2 days per week as seen in\u00a0Tim’s\u00a0original simplified routine<\/a>. Do this for a couple weeks before adding more exercises.<\/p>\nFrom here you can build a rock solid minimalist routine based on Tim’s six minute abs and Occam’s protocol.<\/p>\nA while back I created the “Big 8 Workout<\/a>” based on this idea of combining\u00a0workouts into a functional routine. \u00a0I challenge you to test these sections of the book, develop your own routines and get creative. Just make sure you keep it simple!<\/p>\n","protected":false},"excerpt":{"rendered":"In the 4 Hour Body Tim breaks his “Adding Muscle” section into 4 basic parts:\u00a0[pullquote align=”right”]”Backs are to lifters what biceps are to bodybuilders “- The 4 Hour Body[\/pullquote] Building the perfect posterior – or loosing 100 + pounds Six minute abs – Two exercises that actually work. From Geek to Freak – How to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[32,702,3],"tags":[1115,27,704,705,1111,703,40,706,707],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p1tiSR-1JK","_links":{"self":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts\/6680"}],"collection":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/comments?post=6680"}],"version-history":[{"count":0,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/posts\/6680\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/media?parent=6680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/categories?post=6680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.4hourlife.com\/wp-json\/wp\/v2\/tags?post=6680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/www.4hourlife.com\/wp-content\/uploads\/2013\/02\/two-legged-glute-activation-raises.jpg\"){kind=link}