If you want the “puffy muscle” look in the pic on the right, I recommend that you do a more traditional, bodybuilding-style program.

If you are going for more of the “tactical muscle” look on the left, I’d recommend you do something more along the lines of the sample workout below:

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BlackOps Strength protocol – Monday Workout, Week 1

A – Box jump from deep squat position
3 sets of 3 reps
13X0 tempo
90 seconds rest

B – Paused front squat (barbell OR double KBs)
5 sets of 4-6 reps
32X0
3 min rest

C1 – 45 degree back extension – hold a dumbbell at chest – pause at top
4 sets of 8-10 reps
3012 tempo
90 sec rest

C2 – Kneeling pulley high to low cable Abs (can also do with band)
4 sets of 8 – 10 reps
3010 tempo
90 sec rest

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This is obviously one day of training from the program.

You end up hitting the rest of your bodyparts on different days.

Exact workout set up and things like tempo prescriptions are fully explained in the program.

But wanted to share this workout to give you an idea.

If you are looking to get as strong and powerful as possible, without putting on “excess” muscle mass that will slow you down or reduce your agility, I highly recommend:

Tactical Muscle

To your training success! –

– Forest Vance
ForestVance.com