How To Build A Rockin’ Body

I grew up listening to hard rock and heavy metal and am a fan of many of the bands popular during the 80’s, so I’ve been excited about some of my favorites reuniting. I’ve also been disappointed, if not surprised, to see how badly some of them have let themselves go. Many have gotten downright fat. Some singers can’t get halfway through a concert without losing their breath, and some guitarists who used to be all over the stage now just stand around looking tired.

But not Dee Snider. The screen capture below is from a Twisted Sister concert at the Göransson Arena in Sandviken, Sweden on December 14, 2013. He’s fifty eight years old, and in great physical condition.

Dee Snider of Twisted Sister on stage in 2013 at 58 years old

Dee Snider of Twisted Sister still rockin’ at 58

When asked about his workout regimen in an interview a few years back, Dee said,

It’s not what you do, it’s how consistently you do it! I have been training consistently for decades. You don’t have to do a lot, you just have to commit to it and that goes with eating wise too. I’m not like “I don’t eat anything” kind of guy, you just stay away from the fried foods or the cheesy things or fettuccine Alfredo stuff. It’s the cumulative effect over the years. So if your looking for the miracle of being fit in their fifties it’s not going to the gym four hours a day, five days a week. It’s putting that thirty minutes to forty five minutes a day, four days a week…. ALWAYS! You’ve seen me perform and…I rock! I can’t believe it myself! When it comes down to it, I always adhered to a certain lifestyle and certain fitness regimen. Again, nothing fanatical, just always consistent!

Sound familiar? It should. While four workouts a week is a little more than most people need when training at a very high level of intensity, the general message is spot on; results come from brief and infrequent but hard workouts done consistently over time, and sensible eating.

What you do does matter, though, and there are certain things you need to do if you want to still be rocking a body like Dee’s when you’re in your forties, fifties, and older. Which exercises you perform and how you perform them have to take both effectiveness and safety into consideration. The goal isn’t just to stimulate improvements, but to do so without wrecking your body in the process or undermining your long term health and mobility. This means choosing exercises that efficiently load the targeted muscles without overstressing the joints. This means performing these exercises with strict form, moving in a slow and controlled manner and focusing on creating tension in the muscles rather than bouncing, jerking, swinging, or throwing weights around. This means paying attention to your body and how it responds to exercise and adjusting your volume and frequency as necessary to avoid overtraining.

While the optimal workout or training program for any individual will vary depending on their goals and response to exercise, after years of experimentation I’ve found the following general template to be highly effective for the majority of people when done hard and consistently. It effectively and safely works all the major muscle groups, can be completed in half an hour or less if you rush between exercises, allows for some variability in exercise selection, and can be adapted to a variety of equipment.

Perform one set of one exercise from each of the following categories. Move slowly, taking three to four seconds to lift the weight, three to four seconds to lower, and hold for two to three seconds at the end point on compound pulling and simple movements. Use a weight that allows you to complete between six and ten repetitions in good form on the pushing movements, and between five and eight repetitions on the rest (fewer repetitions due to the longer rep duration with the hold and squeeze). When you can do more in good form, increase the weight the next time you train. Move from one exercise to the next as quickly as you can.

  1. Compound hip and thigh extension
  2. Vertical pull
  3. Horizontal push
  4. Horizontal pull
  5. Vertical push
  6. Trunk extension
  7. Trunk flexion
  8. Heel raise
  9. Wrist extension or gripping
  10. Wrist flexion or gripping
  11. Neck extension or right lateral flexion or rotation
  12. Neck flexion or left lateral flexion or rotation

While this might seem to be high volume relative to some popular high intensity training workouts the second half of the exercises are for smaller muscle groups so the overall demand is not excessive for most people. If you have a difficult time getting through this you can always divide it into two workouts or substitute simple movements for some of the compound ones.

I’m currently training at home alternating between two workouts based on this structure, one slightly modified, using just a set of SelectTech dumbbells and the UXS bodyweight station:

Workout A

  1. Parallel-grip pull-up
  2. Push-up
  3. Dumbbell squat
  4. Inverted row
  5. Dumbbell press
  6. Dumbbell stiff-legged deadlift
  7. Dumbbell push crunch
  8. Dumbbell one-legged heel raise
  9. Dumbbell wrist extension
  10. Dumbbell wrist curls
  11. TSC neck extension
  12. TSC neck flexion

Workout B

  1. Chin-up
  2. Dumbbell arm curl
  3. Lunge (alternate starting side each workout)
  4. Parallel bar dip
  5. Dumbbell triceps extension
  6. Dumbbell deadlift
  7. Dumbbell lateral raise
  8. Dumbbell bent raise
  9. Gripping (right – stronger hand)
  10. Gripping (left – weaker hand due to nerve damage)
  11. TSC neck right lateral flexion
  12. TSC neck left lateral flexion

In a fully equipped gym, this could translate to the following using free weights:

  1. Squat
  2. Chin-up or barbell pullover
  3. Bench press
  4. Bent over row
  5. Standing press
  6. Stiff-legged deadlift
  7. Weighted crunch
  8. Dumbbell one-legged heel raise
  9. Wrist extension
  10. Wrist curl
  11. Neck extension with harness, manual resistance, or TSC
  12. Neck flexion with harness, manual resistance, or TSC

…or machines:

  1. Leg press
  2. Pull-down
  3. Chest press
  4. Compound row
  5. Overhead press
  6. Back extension
  7. Abdominal flexion
  8. Calf press
  9. Cable wrist extension
  10. Cable wrist curl
  11. Neck extension
  12. Neck flexion

…or done entirely with bodyweight:

  1. Parallel-grip pull-up
  2. Push-up
  3. Squat
  4. Inverted row
  5. Pike push-up or handstand push-up
  6. Hip raise
  7. Crunch
  8. Heel raise
  9. Thick-bar or finger hang for grip and forearms
  10. TSC neck extension
  11. TSC neck flexion

While no one workout is optimal for everybody this general structure has been very effective, and is a good starting point from which to develop your own workouts based on your goals and how your body responds to exercise. The same goes for eating. No one diet is optimal for everybody, but the same general principles apply; eat a variety of nutrient dense foods in an amount appropriate to your energy expenditure and goals, and minimize intake of foods which contain significant amounts of potentially harmful substances.

There are no secrets to building a rockin’ body; results come from eating and sleeping well and training hard, progressively, and consistently.

The Baye brothers meet heavy metal legend Dee Snider at the 2022 Arnold Sports Festival

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  • Donnie Hunt Jan 14, 2014 @ 21:00

    Ya gotta love Dee Snider. Dude still has crazy energy, seems to love what he does. He has a cool radio show that I catch sometimes in the evenings in my car.

    There has always been a connection, to me, with being strong and in shape that goes along with hard rock/ heavy metal music. Yes I know it can cause one to possibly break form, at least me lol. But there is something about strength training and this type of music that just fits.

    • Drew Baye Jan 17, 2014 @ 15:02

      Donnie,

      If you do listen to music while training don’t let it influence your movement speed.

  • roee Jan 15, 2014 @ 13:22

    hi drew,
    what is your view about warm up and or warm up sets? how do u combine them with the 1 set workout?

    • Drew Baye Jan 15, 2014 @ 15:27

      Roee,

      If you use proper form and an appropriate weight and rep range separate warm up sets are usually unnecessary. For more information read Warming Up.

      • roee Jan 17, 2014 @ 8:59

        thanks. will implement in my next WO

  • James Jan 15, 2014 @ 13:43

    good workouts but no snatches, cleans, kipling pullups or the grand daddy of them all squat jumps. heeheee. Im in a mood this morning after reading this article on the drudge report about how a crossfit athlete just severed his spine. Just crazy what goes on in crossfit.

    • Drew Baye Jan 15, 2014 @ 14:50

      James,

      Unfortunately, a lot of people still haven’t figured out there is no general physical benefit that can be obtained by performing snatches, cleans, kipping pull-ups, squat jumps, or similar exercises that can not be obtained more safely and efficiently with conventional exercises performed in a slow and controlled manner.

  • John Jan 15, 2014 @ 14:43

    Thanks for another great post Drew. I like the simplicity of it and the attention to long term health. I am 47 and have been committed to HIT since reading Mike Mentzer in 1993, and after a shoulder injury kept me away from exercise for over a year. During the 90s I lifted once a week, with two sets to failure on deadlift, bench, rows, squats, curls, and dips. I also ran two or three times a week, usually for three miles or so, and ended with fartleks or sprints. Additionally, I played regular two man beach volleyball with a lot of running, jumping, diving etc. In the last three years I have been doing Body by Science style workouts. I feel okay with the muscular development, and know I can continue to do it long term. The rest of my life is more sedentary now, and it seems to me that my “wind” isn’t anywhere near where it used to be. Do you think doing two total body workouts a week is enough to stimulate increased endurance? Just curious about your thoughts. I don’t really want to run anymore, but maybe I could add rowing, biking etc. to the mix.

  • Marc Jan 15, 2014 @ 19:45

    Hi Drew,

    This is a great article. I also train with dumbbells (powerblocks) and bodyweight (I have your project Kratos book).

    Question: What is the difference between a dumbbell squat and dumbbell deadlift? Is the body more upright for the squat?

    Thanks,

    Marc

    • Drew Baye Jan 15, 2014 @ 20:02

      Marc,

      The difference between a dumbbell squat and a dumbbell deadlift is the amount of hip and knee flexion at the start, resulting in a different starting height for the hips. Assuming relatively normal bodily proportions the dumbbells should be roughly mid-shin height at the start for both, but in the squat the hips start at about the same height as the knees so the tops of the thighs are parallel with the ground and the torso is more upright, while in the deadlift the hips start higher, about halfway between the knees and shoulders, and the torso is angled forward more. If you straighten the knees more and raise the hips higher so they are even with your shoulders and your torso is parallel with the ground it becomes a stiff-legged deadlift.

  • alessandro Jan 16, 2014 @ 0:41

    Great stuff Drew. I can’t remember how i came across your website but i’m glad i did. After years of trying all sorts of stuff, several injuries and many unsatisfied workouts, this “system” of training just seems to be a breath of fresh air. It’s funny how something that is based on principles discovered over 40yrs ago seems fresh. I spent years doing olympic lifting, strongman style training and the typical high volume Weider bodybuilding programs but i grew tired of spending hours in the gym almost everyday. I still see people doing that today, multiple workouts per day, 6 days a week and then forcing themselves to take a 7th day off and they think that is sufficient rest!!! My turning point was when i realized that no matter how much time i spent in the gym, my results were pretty similar. Why spend 10hrs/week at gym when i can get the same results in under 3hrs/week? It freed up so much time for me to do other things and i feel better because of it. I’ve been following your advice on this site, along with some insight from writings from Arthur Jones and some input from Mark Sisson and Dave Asprey’s “Bulletproof” site. If only others would do the same this planet would be inhabited by much fitter and healthier people.

    • Drew Baye Jan 18, 2014 @ 15:03

      Thanks Alessandro,

      Exercise is an important part of a well-balanced life, but just a part; it should not consume any more of one’s time than necessary for best results, and what is necessary is far less than what most people believe. The three biggest mistakes people make with exercise are doing too much, too often, with too little effort. If people trained more briefly, infrequently, and intensely they would get better results and also have more time to enjoy other pursuits.

  • Alex Jan 18, 2014 @ 11:24

    Drew,

    I am a firm believer in your philosophy and train myself and my clients in this format. However, I was at a seminar last night that taught body movement and how it is in 3D(all planes of movement). After I explained my philosophy of high intensity resistance training and my style of training, they pointed out that these workouts are missing all three planes of movement to get the body truly functioning at its best. And put me through their workout, which involves all kinds of challenging plyometric movements, etc.(granted high risk potential) BUT extremely difficult and had me almost throwing up EVEN after training HIIT to the max once/twice a week, plenty of rest in between and following a good diet. I strongly believe you would have a very hard time doing their workout after only training in one way of HIIT. So what is your overall views on that, including more then just HIIT in overall workouts?
    Thanks, Alex

    • Drew Baye Jan 18, 2014 @ 14:13

      Alex,

      The human body is capable of an infinite variety of movement, however all of these are combinations of movements produced by a small number of muscle groups, which can be effectively worked with a few simple exercises. Optimal exercise performance is based on the most efficient way to load these muscles while minimizing risk of injury, not on the movements they are capable of in combination.

      If you perform an unfamiliar activity it will be more metabolically demanding because unskilled movement is inefficient and wastes more energy, even if you are in good condition. If you practiced these for only a few weeks you would be able to perform them more easily due to skill improvement. I probably would have a hard time doing their workout at first, but not after a few weeks of practice. I wouldn’t do their workout though, because plyometrics offer no general physical benefits that can’t be obtained by proper strength training at a controlled movement speed and pose a much higher risk of injury.

      A proper high intensity training program is all that is necessary to optimally improve all general factors of functional ability. Not only is plyometrics and so-called “functional training” not necessary, they are counterproductive to the goal of maintaining lifelong strength an health.

  • Alex Jan 18, 2014 @ 15:08

    Thanks Drew. Very helpful. Before you start working with any client, do you do a full body movement assessment, range of motion, etc…or what do you do?
    This is what these guys preach:
    Movement Screening consists of a detailed functional and musculoskeletal evaluation. We assess your movement on 3 planes of motion looking at movement in the spine, hips and feet. By identifying areas of physical weakness and dysfunction your Movement and Performance Specialist will develop a fitness program that combines what you want with what your body needs and you will move better.
    Do you believe that is necessary to do with every individual client before putting them through your typical workout?

    • Drew Baye Jan 18, 2014 @ 16:36

      Alex,

      I review health and medical history with all clients prior to training including discussing joint, spine, and general mobility problems, but separate movement assessments are usually not necessary; if there are any movement limitations these can be assessed and addressed in the course of teaching the exercises. If you have them perform exercises for all the major muscle groups you will effectively address any weaknesses and correct any movement problems as much as they can be improved with exercise. I’ve worked with a large number of people with varying physical limitations and have always been able to help them improve considerably with basic, full-body high intensity training workouts, in many cases after physical therapists and other trainers have failed to do so with approaches similar to the one you’re asking about. Some times the performance of these exercises needs to be modified to accommodate the individual, but they are always done with the goal of efficiently loading the targeted muscles and minimizing stress on the joints, and not arbitrarily dividing exercises into categories of gross body movements in varying planes.

      • Alex Jan 18, 2014 @ 18:06

        Drew,
        Thanks again for your insight! I look forward to meeting and learning even more from you!

  • Tim Jan 21, 2014 @ 6:29

    Hello Drew! Thank you for a great article and for sharing your knowledge on this site! I am a beginner in hit. I find myself at a crossroad. I want to increase my muscle mass, in other words I need to eat more in order to grow, but at the same time I want to loose weight (get that six pack I never had). I’ve read on this site that in order to loose weight I should eat less, which is obvious. But what are your thoughts on this, should I first eat more and build muscles and then try to loose weight or can I start with loosing the weight and then try to build muscle mass? Thank you for your time and I look forward to learn more from you and from hit!

    • Drew Baye Jan 31, 2014 @ 10:53

      Tim,

      I recommend focusing on leaning down first, then increasing muscle mass. I will cover this in more detail in an upcoming Q&A post.

  • Leo Jan 24, 2014 @ 15:03

    A young man named Skyler Tanner who presents as academically knowledgeable on these matters,recommends once a week training for the elderly. (He espouses Super Slow).In view of the growing number of oldsters, what would you suggest for the elderly, able bodied but sedentary trainee?

    • Drew Baye Jan 28, 2014 @ 10:03

      Leo,

      It depends on what they want out of their training and how quickly they are able to recover from and adapt to training. One full-body workout per week can be effective for improving general functional ability, but not optimal for some people and some goals.

  • Shameer M. Feb 17, 2014 @ 2:54

    Great article & great website! What are your thoughts on Crossfit as a safe & effective form of high-intensity training? I consider myself a beginner and curious as to the best place to start.

    cheers!

    • Drew Baye Feb 17, 2014 @ 10:37

      Shameer,

      CrossFit is a very poor exercise method. Read CrossFit

      • Shameer M. Feb 17, 2014 @ 15:16

        Thanks. Much Appreciated!