At the risk of repeating something I’ve said before, I want to begin this post by saying that training should be hard. It’s called ‘working out’ because it’s work. Otherwise it would just be hanging out in the gym—which, by the way, is what I see most people doing.
I also think that training should be fun.
And I certainly don’t think those two concepts are mutually exclusive.
One of the best parts about what I do is the opportunity to create programs that are fun and challenging. When I get e-mails about how BodyComp Blitz was, “the most fun I’ve had while hating every minute of my existence” (credit to Mike from Toronto), it makes my day.
The programs I love are the ones that are always hard, if you’re doing them right. And sometimes, I just have to set about making them harder.
There are so many ways to increase intensity—some of which I’ve covered, some that I’ll definitely get to in the future, but today I want to talk about one that is fast and fun, and that you can immediately add to any workout plan you’re already on.
By way of introduction, let me say that way back in the way back (I’m not sure that’s English, but I’m going with it), people weren’t so completely consumed with the more minute details of training. Now, there seems to be a lot what we can call majoring in minutia.
Not to imply that I don’t enjoy the science of the whole process, or that there isn’t tremendous value in paying attention to tempo, percentage of 1RM or any other of the infinitesimal exactitudes that can factor into training. I certainly value those things, and as a coach it’s my job to use such tools to create optimal programs for my clients. (Sweet disclaimer, eh?)
I merely think that it’s important to note that long before anyone knew about the specifics of contractile force, nutrient timing, and EMG studies that show which grip gives optimal lat recruitment, people still managed to build incredibly impressive physiques.
Just sayin’ .
Instead of worrying about whether the program your on is going to be “ruined” by making a small tweak here and there, I encourage you to tailor it a bit to your liking—even my own. While I think there is huge merit in doing all variations of all exercises, it honestly isn’t going be the end of the world if you do dumbbell chest presses rather than a barbell, if for no other reason than you just like them more.
Today, people are so focused on doing their program the exact right way that they often fear to include anything fun or creative or—god forbid—fun! Well, to quote the late, great 20th century philosopher Tupac : “fuck that noise.”
It’s time to have some fun.
So today, I want to talk about Finishers.
Now, I COULD make a joke about massage parlors and happy endings here, but I won’t. Not because I’m above it, but I really can’t think of the appropriate wording to make it funny. Instead, I’ll move ahead to describing finishers.
Simply put, a “Finisher” is a burn-out exercise or series of exercises performed at the end of your workout specifically to make you hate your life. Okay, well, not specifically designed for that, but that is often the result.
In truth, a finisher is really just a way to add some extra volume, intensity, and yes, fun, to the end of your workout.
Years ago, Arnold and his ilk ended nearly every workout with a finisher of some kind. Guys who weren’t afraid of volume spent hours trying to come up with more creative ways to spend even more hours training. And finishers were part of that.
Now, clearly I don’t advocate workouts that last hours, I do think tossing in an extra 5 minutes can make the difference between a workout that’s adequate and one that’s awesome.
If you finished your workout by calmly recording your last set in your training log and say, “whelp, I guess I’m done,” then you NEED a finisher. You shouldn’t be leaving the gym all fresh and pretty just because the guy who wrote your program wasn’t as evil as I am.
Instead, take things into your own hands and do a finisher.
Don’t worry about over-training, don’t worry about un-doing everything you’ve just accomplished by meticulously following the plan you’re on. Just get in some extra work and beat yourself up.
A finisher can be everything from some random kettlebell work to practicing some unilateral exercises to just strapping on a weighted vest and seeing how many push-ups you can do.
For finishers, I only have a few rules:
1) It should be fast
2) It should be hard to do
3) It should be something you enjoy doing (at least in theory!)
Personally, my favorite way to do finishers is to find an interesting way to challenge and burn-out the muscles I targeted during the workout.
Here’s a great example:
Now, something ridiculous like “Monkey Pull-Ups” clearly can’t be written into a strength training program—it’s too hard to predict the variables. But, at the end of a back workout, it’s a quick, hard and really entertaining way to burn out. Plus everyone at the gym looks at you kinda funny, and that’s a whole other kind of fun.
Stuff like that is my favorite way to end workouts.
Don’t get me wrong: I take exacting measure when planning both my own workouts, and especially my clients. I have records of every single rep of every single set of every single workout I’ve done since I was 17. Before I walk in the gym, I know exactly what my workout is going to consist of.
However, if, at the end of the workout, I feel like I’ve still got a little left in the tank, you’d better believe I’m going to burn it up with a finisher.
…’cause it’s fun, that’s why.
What finishers can you come up with? Ever ended a workout with something ‘fun’ and wanted to crawl out of the gym? Well, post below, ya masochist.
"Author, coach, and self-professed pretty-boy John Romaniello runs Roman Fitness Systems with a tongue-in-cheek approach to fitness--and himself--that shows a genuine love/hate relationship with both. Equal parts narcissism and self-loathing, Roman writes with passion and humor, show-casing his belief that training doesn't need to be the serious, stern, science-laden monotony that is pervasive in this industry."
Cool topic Roman. Sometimes I am so spent at the end of a workout that I can barely stand or raise my arms to lather up the shampoo in the post workout shower. Or it’s being at the edge of or even going over to expelling everything in your gut, it all depends on the type of workout. But other times there is extra gas in the tank at the end of a workout and I find myself subsequently thinking that I didn’t hit it hard enough and am disappointed as a result.
I am looking forward to other comments and ideas of “finishers” to incorporate into my workout regimen so as to ensure that I always feel satisfied and content. I guess the trick is to accept that somedays will be better than others in completing these finishers, depending on how hard the initial work out is.
That was pretty cool. I didn’t know they were actually called “finisher” exercises. I always just called them the “wear-out” section of my workout.
One that I like to do is to find a spot where you have a decent amount of room and kind of do the same thing as the Monkey Pull-Ups but with push ups. Do one, then, keeping your feet where they are, take a big step left or right with your hands and change where they are, and do another one. Go from close grip, wide grip, bring your hands back toward your bellybutton, even a one handed pushup at the end if I feel like I want to fall flat on my face.
Thanks for teaching me something new before I even really got out of bed today John.
Typo:
“In truth, a finished is really just a way to add some extra volume, intensity, and yes, fun, to the end of your workout.”
Well said, man.
On the days you can push a little bit hard and have some fun by challenging yourself, finishers are awesome. On the other days, where you can barely stand after your squats, there’s no need.
@Sam – That’s a great one! There is something great about working to the point where you can’t even do a single push-up anymor.
…except when some hot girl happens to walk over in time to only see the fact that you can’t do a push-up.
Still, great suggestion =)
Thanks for the comment, Sam.
Fixed! Thanks for the catch =)
Car push.
Back in the day I’d finish a Sunday morning deadlift workout by pushing my wife’s SUV. My wife would put the car in neutral and steer, and my at the time very young daughter would hang out the window and cheer me on. When I’d collapse at the end, they’d have a protein shake ready for me to hoover as I caught my breath. Great family fun.
Personally, ive found that some HIIT on a stationary bike after a less than sapping workout really helps a lot. And peddling like a madman amongst lots of people doing nice steady cardio is quite satisfying!
@John Romaniello –
Gosh that is SO true. Seems to happen to me too often for my liking.
In any case, cool post! (And I’ll have to try the monkey pull-up thing)
I’m also tweaking the program I’m on and adding stuff at the end, especially when I feel I got some juice left. I usually go with things I want to improve particularly, such as pull-ups or shoulder stuff (these days).
Push-ups are always a great finisher too. And there exists as many variations as there are hot girls on this planet.
Oops, I screwed up trying to quote your comment about hot girls walking over when you’re push-up finished. ;P
One of my favorite finishers which I use when training clients is “Team Burpees.” My client and I face each other about two feet apart and start doing syncronized burpees. When we get to the jump at the end of each rep we high five each other. My client is so focused on keeping pace and coordinating the high five that he/she forgets how hard they are working. They can often do 8-10 more burpees than they could if doing it solo, plus it’s FUN!
This is awesome! It’s like when you score a touchdown in Tecmo Bowl!
20th century philosopher Tupac : “fuck that noise.”
John did he really write that ? Have to read a bit of Tupac !
Just messing with ya! Never though to do a finisher as I have never heard that expression before.
Thanks John. Yours Sincerely.
This is great stuff–not only challenging and interesting, but family fun time, as well. You’re a lucky guy, David. I hope to one day have such Sundays.
Keep’em coming guys, learning a lot
Looking jacked in the video dude!
I sometimes finish with a leg matrix ala Cosgrove/JC Santana – various squats, lunges, jumping lunges etc or something called the Spectrum Squat (Vern Gambetta). Makes my legs burn before doing some steady state cardio.
Cheers Roman!
Hi. My favourite finisher is at least 5 sets/maximum 10 of burpees (st, (squating,jump to push up position, push up, jump to squat, explosive star jump from squat) and then 10 round-the-worlds with a bulgarian bag, both directions. so 30 movements is 1 set. If I feel less up for it I might do 8 reps in each set instead. Anyway it’s perfect finsisher, and it lives up to it’s name:) And, yeah it is fun. In it’s own way!!
Cheers
Ok, honestly, I only got half way through your post.
Not to say I won’t finish. I’m going to now, but I couldn’t wait to thank you. THANK YOU. I just got into an argument with my roommate the other day because he was refusing to make our workout more intense because the program Vince outlined didn’t specifically say to do so. This is EXACTLY what I wanted to hear.
I’ve learned alot over the past t wo blog post, thanks! Finisher’s is something new to me, at least doing it like this putting it at the very end. I’ve done burn-out exercises before, say doing some heavy machine chestpresses right before doing a dumbell/barbell chest press or similar but never like this. Have to try it of course. Unfortunetely I think I have to leave the moneky pullups for a while (I blame the fact that I’m a girl for the reason I can only do 3 full bodyweight pullups). But I’ll forcere my better half to do them
.
Excellent set up. We do something similar, but we normally change the jumping exercise between rounds. We’ll go from burpees to jump squats to jump lunges. Keeps it a bit more interesting. Your “finisher” sounds like a full on workout; great stuff!
@Ted – Well, in that case, tell your roommate that Vince and I did finishers after we did one of his own workouts.
I will say that Vinny writes great programs – if you and your roomie still have a lot of gas in the tank, you guys can probably up the weight on some of the movements.
Either way, I hate to speak for Vince, but I know from experience he’d NEVER tell anyone to shy away from an extra 5 or so minutes at the end of the workout.
Glad you liked the post =)
Ahaaa… so that’s what they call ‘em eh? Finisher.
“Finish her off”… that’s what I think Craig Ballantyne was thinking when he created the Kettlebell 500 and Kettlebell 550.
Great fun… suicidal, but great fun.
@John Romaniello – It’s true, have Vinces material myself and he always favours the experience of always emptying the tank on the gym floor. And also like “if you feel that you could do a few more reps, do it!”.
So, as you say, a finisher would definitely go along the style of Vinces training program.
Keep kicking your friends butt Ted!
Depending on the workout, I like to finish with a good jump rope session of about 10 mins which will wear most people out, or hit up the kettlebells….Another good one to try is after you workout you can do holds where say for back you will go to the pull up bar and do a pullup and just hold and squeeze your lats and all for 30secs-1min and then try to do some pullups….chest you can either do pushups and hold in the down position or flys and hold in the out position jus watch the shoulders
there are a bunch of different holds….lots of blood to the muscle, great pump, lots of sweat, DOMS….life is grand!!! Preciate all the good work John
Great suggestion, Ronnie! Isometric holds make for incredible finishers. I haven’t done them in years, but after reading your comment they were on my mind and I just did some holds for various shoulder presses–I’m cooked. Really great stuff, thanks for reminding me of this. Well done
Mirror boxing going all out Bruce Lee style, even making those funny..watahhhh! Oh yah!
Hitting the tire with sledgehammers…mix up the wts.
Jump-roping interval style
Hindu pushups or squats, go for 100 reps total or 1 set AMAP
The holds for time sounds great, gotta add that in.
Oh, one more. I like to flex after workouts. 5-10 mins, when beach season is near I’ll get up to 1 hr. Can you say RIPPED?! Oh yah!
You say ‘finishers,’ I say ‘pukers.’ Tomato/ tomahtoe. Here are some I like: Chest-decline pushups with pushup bars/dumbbells. Make sure to keep your nose out of the vomit on the last few reps even if it does smell like NoXplode. Back-Switch grip negative pullups. Use a weight, not because it is harder, but because it makes you feel like you have a pair of bull nads. Better yet, hang 2 weights from the chain and let them clank around down there. Shoulders- any isometric hold Y variant. After about 20 seconds, those 15’s start feeling like monster truck tires. Quads-wall squats are Gitmo mean or jump tucks if you want some hot plyo action.