A training routine by a former Pennsylvania State University gymnast :

>> can hold my iron crosses for well over 30 seconds with a smile :) BTW, I weigh about 150 pounds (mostly muscle-- my bodyfat is under 6%).

That's what I used to do when I competed. I'd do a straight-arm lower to a solid iron cross and I'd give a cocky little smile while I did it which really sells it! I think people appreciate it when they've just seen some hamburger with bent arms slide thru an iron cross (never stopping) and shaking the whole time!

But that was 15 years ago for me. I'm now 37 yrs old. I've gone from 132lbs when I competed to my current weight of 171 (thanks to weightlifting), and I actually have better stomach definition than I did 15 years ago! I work out with Universal/Nautilus equipment that's open for our use on campus. That's how I spend my lunch hour 3 times/week. I've just become an avid follower of the "HIT" form of training. It's by far the most results I've gotten so far.

I train to failure, working each body section once per week. Chest on Monday, Legs Wednesday, and arms Friday. I usually do one set of 6-10 reps until failure (heaviest weight I can do). By the time I can do 10 reps, I start on the next heavier plate. Sometimes I'll do a second set to total failure (usually only 3-4 reps) then move to the next exercise. I only have 25 minutes to work out so I have to hurry. Although I'm not that big, 5'6", 171 lbs, I'm pretty strong. I've actually maxed out on several pieces of equipment. I really enjoy my workouts. Usually look forward to it. I'd love to try kickboxing, but with 3 small kids, there's no time for that. That's why I work out over my lunch hour.
--Former Pennsylvania State Gymnast

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