C.T. Fletcher's Weightlifting Gauntlet...Torture Or Challenge?

C.T. Fletcher stands as a towering figure in the fitness world, not just for his physical strength but for his indomitable spirit and inspiring life story.

He’s know for promoting a very unique training methodology that includes techniques like entirely single movement workouts, not setting routines, and up to 200 reps in a single set.

His “Gauntlet” workout is one of the most challenging workouts known to man, do you think you could handle it?

Who Is C.T. Fletcher?

Born on June 8, 1959, in Pine Bluff, Arkansas, Fletcher's journey from a challenging childhood in Compton, California, to becoming a fitness icon is a tale of resilience and determination.

From his early days, Fletcher showed a deep interest in strength and fitness. His initial intro to the world of fitness began with martial arts during his time in the U.S. Army, stationed in Germany.

This passion soon evolved into a love for bodybuilding and later powerlifting, where he achieved remarkable success. Fletcher's dedication saw him become a 3-time World Bench Press Champion and a 3-time World Strict Curl Champion.

However, Fletcher's journey was not without its hardships. He faced significant health challenges, including life-threatening hypertension, which forced him to undergo open-heart surgery. These experiences shaped his philosophy towards training and life, emphasizing resilience, mental strength, and the ability to overcome adversity.

You’ll often hear him saying (or shouting directly in someone’s ear) his mantra, "It's still your set," pushing his personal training clients and weightlifting colleagues to their maximum potential.

The Gauntlet

C.T. Fletcher's Gauntlet workout is renowned for its intensity and ability to push the boundaries of physical and mental endurance.

This grueling routine, particularly focused on the arms, especially the triceps, is a testament to Fletcher's "no-nonsense, fuck average" approach to training.

The Gauntlet workout is notoriously known for its brutal triceps routine, which includes a staggering 200 skull crushers. This part of the workout is often described as "200 reps of hell." 

This challenging component aims to build significant tricep strength, essential for enhancing overall arm size and bench press performance. After completing this section, participants often report a significant increase in tricep size and strength.

In addition to the skull crushers, the workout includes other rigorous exercises aimed at building arm muscles. Here’s the full workout if you’re brave enough to try it:

Warm-Up:

• Triceps Cable Pulldown (10 sets x 10 reps x variable weight)

• Biceps Cable Curl (10 sets x 10 reps x variable weight)

Main Workout:

• Dumbbell Single Arm Preachers Curls (2 Sets x Reps to Failure)

• French Curls (4 Sets x Reps to Failure)

• T-Curl (2 Sets x Reps to Failure)

• Two Position Dumbbell Kickback (2 sets x 40 reps per arm; 20 per position)

• Three Position Reverse-Grip Pull-Up (1 set x 30 reps; 10 each position)

• Underbar Tricep Extension (2 sets x reps to failure)

• Gauntlet for Triceps (1 Pyramid Set for 200 reps; 20 reps per weight set)

The Gauntlet workout encapsulates Fletcher's philosophy of pushing beyond comfort zones and never settling for mediocrity. It's a workout that goes beyond just physical training; it's about testing and building one's character and resilience.

However, remember to focus on good form and not just lifting as fast as possible to get through the gauntlet.

C.T. Fletcher’s Unique Training Methodology

C.T. Fletcher's training philosophy is a unique amalgamation of mental strength, physical endurance, and a dynamic approach to fitness. This philosophy can be encapsulated in 3 core principles:

1.) Mental Toughness and Training Variety

At the heart of Fletcher's approach is the belief that mental strength is paramount. He advocates training the mind harder than the body, embracing the pain as a part of growth, and visualizing success.

This mental fortitude is complemented by his advocacy for variety in training. Fletcher does not adhere to a set routine; instead, he listens to his body and changes his workouts frequently. This prevents the body from adapting and ensures continuous challenge and growth.

2.) Pushing Physical Limits

Fletcher's training methods are characterized by pushing the body to its limits. This includes training to failure, where exercises are performed until no more repetitions can be completed with good form, and focusing intensely on single movements in some workouts.

Such practices maximize muscle fatigue and growth in targeted areas. He also emphasizes the importance of understanding and embracing the concept of 'overload' – pushing the body beyond its comfort zone to encourage muscle growth and strength gains.

3.) Adaptation and Motivation

Drawing from his personal journey of overcoming serious health challenges, Fletcher emphasizes the importance of adapting training and nutrition to one's evolving physical and health needs.

Beyond physical training, he stands as a motivational figure, using his life story and philosophy to inspire and encourage others in the fitness community to overcome their struggles and realize their potential.

The BMM Takeaway

To some, C.T. Fletcher’s Gauntlet might just appear to be torture…but to the seasoned weightlifter looking to break a plateau, this extremely high rep and high intensity workout could be the solution.

Even if you don’t complete it, just attempting this workout will be a testament to your determination and mindset. So if you do decide to give it a try, kudos to you for your bravery and drive to push yourself further.

However, keep in mind that C.T. Fletcher is an absolute beast, so try not to over exert yourself at first. Maybe start with 100 reps on those skull crushers instead of shooting for 200 your first try. Or maybe start with 50. Or 30.