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الأحد، 30 أغسطس 2015
الاثنين، 6 يناير 2014
Off-Season Size And Strength Training Program!
The winter months are the time of
year to gain mass and strength or maybe by bringing up a weak body part
or two. The focus of the following program will be strength, basic
exercises and higher reps. Try it out ... if you dare!
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Article Summary:
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Not that you want to get fat—this isn't a "bulking up" program in the traditional sense—but your training should be more about using heavy weights and adding size, not about getting lean to look good on the beach. Speaking of bulking up ... I remember when I got into bodybuilding in 1980.
I actually got into it through a friend who had ordered a "Universal bodybuilding" course in the mail. The basic premise was to force-feed yourself, pork up and then diet down to a, "chiseled, lean physique." This is actually the original approach to bulking, although now the term is more commonly used to describe a lean mass program like the one in this article.
A big part of this routine is to go into it with definite strength goals in mind. You should be looking to increase your strength foundation on the big 3—squats, bench press, deadlifts—and on one basic exercise per remaining body part. The other thing we'll do on this routine is include some higher rep sets to hit different muscle fibers for more complete development.
Click To Enlarge. Varying Your Rep Ranges Will Allow
You To Hit Every Type Of Muscle Fiber.
Split Program Ideas:
- Day 1: Chest/Back/Abs
- Day 2: Off
- Day 3: Off
- Day 4: Legs/Abs
- Day 5: Deltoids/Arms/Abs
- Day 6: Off
- Day 7: Off This is actually my current split schedule, which reflects the only time I have available based on my work/personal schedule. This is a good routine if you lead a busy lifestyle. Typically, I would not usually work out two days in a row.
I like to have 1-2 days off between to insure complete recovery, but putting smaller body parts after leg day makes more sense from a recovery standpoint than doing two big body parts back to back. Also, I like combining chest and back on the same day, and biceps/triceps on the same day, something I don't usually do.
You have to be sure your lower back has recovered from deads in time for leg day, however, as heavy squats also take there toll on your lower back.
Another Option With This Routine:
- Day 1: Chest/Back/Abs
- Day 2: Off
- Day 3: Legs/Abs
- Day 4: Off
- Day 5: Deltoids/Arms/Abs
- Day 6: Off
- Day 7: Off This routine makes a lot more sense in terms of recovery. If you're young, and/or taking steroids, your recovery ability will be enhanced. You will probably find that 4 days off is too much, however, your days off are sometimes dictated by your lifestyle.
Of course, the key to progress in a mass program like this is to use compound, or basic, exercises—like squats, deadlifts, bench presses, etc—and to add weight to the bar every 1-2 workouts. As well, and as I said earlier, working different rep ranges should not be ignored as this leads to complete development because you are working different muscle fibers.
I know there seems to be a new train of thought that suggests strength gains do not equal out to size gains, that it makes more sense to focus on extending your sets, such as by using drop sets, for example - I'm not convinced of this argument, however.
I feel that you should strive for a foundation of strength, and once you begin to plateau out, maintain that foundation and move on to intensity techniques to promote continued progress.
Click To Enlarge. It Is A Good Idea To Build A Good Strength Foundation
Before Trying Any Intensity Building Techniques.
Workout 1: Chest/Back/Abs:
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Bench Press
3 warm-up sets at 50-60% of your 1rm
5 working sets, 5 reps each set
Your first working set should be your heaviest; keep each set as heavy as you can for the required number of reps. I know most programs have you work up through tons of sets to finally get to what is supposed to be your heavy set at the end, this makes no sense to me at all.
Once you've warmed up, it makes more sense to do your heavy set first, when you're fresh and strong, then work down in weight as you need to due to fatigue. You'll be stronger this way than you would be if you do numerous heavy sets leading up to your top set. - Incline Flyes
3 sets, 10-12 reps - Deadlifts
3 warm-up sets as follows:-
50% of your 1rm for 15 reps
60% of your 1rm for 12 reps
70% of your 1rm for 10 reps.
3 working sets, 6 reps each set.
If your grip gives out, rest pause your way to 6 reps. - Low Cable Rows
3 working sets, 6-8 reps for the first set, 10-12 for the next two - Lat Pulldowns
3 working sets, 6-8 reps for the first set, 10-12 for the next two - Ab Crunches
3 sets, 30 reps
| Get A Printable Log Of The Chest/Back/Abs Workout. |
 Printable Page PDF Document |
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Performance Tips: On bench presses, lower the weight
slowly and explode up. Do your reps in non-lockout style, in other
words, keep the reps going. On deadlifts, start the pull with your lats.
If you find from the floor deads hit your legs too much, do rack deadlifts in a power rack with the pins set just under knee height - we want to work the back, not the legs with this exercise. On cable rows and pull-downs, always start the pull with your lats - think of your arms as hooks.
| RELATED PRODUCT | ||
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Workout 2: Legs/Abs:
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Squats
3 warm-up sets, set up the same as deadlifts.
5 working sets, 5-6 reps per set, make your first set your heaviest. - Superset:
Hack squats with leg extensions-3 supersets of 10 reps each exercise. Every two weeks, replace this superset with 4 sets of leg extensions, 10 reps each set with a "static hold" at the end of each set - the static hold is done by holding the weight in the fully extended position for a 10 count. Do this exercise for two weeks then switch back. - Leg Curls
3 sets, 8-10 reps - Calf Raises
3 sets done with 10 seconds rest between sets, 25 reps per set - Ab Crunch
3 sets, 25 reps
| Get A Printable Log Of The Legs/Abs Workout. |
| Printable Page PDF Document |
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Performance Tips: On squats, go to parallel, lower
slowly and explode the weight up. You can keep the reps going with no
pausing or stopping, or you can pause briefly at the bottom before
exploding back up again. Both ways are effective and in fact, you can
alternate between both styles.
Workout 3: Deltoids, Arms, Abs:
- Overhead Press
3 warm-up sets, 50% 1rm - 12 reps per set
3 working sets, 6 reps per set - Side/rear laterals
3 sets, 10 reps per set done in superset style Every two weeks replace this exercise with wide grip upright rows-3 sets of 8 - 10 reps. In terms of the range of motion, think of this exercise as more of a wide grip shrug than an upright row. A wide grip limits the range of motion and will hit the side and rear deltoid head and to a lesser extent, the traps. - Shrugs
Do this exercise when you're doing the laterals.
3 sets of 6-8 reps. Go heavy on this exercise. - Lying EZ extensions (skull crushers)/pullover/close grip press
3 sets of 5 reps per segment.
This is all done as one exercise, done as a triset. - First workout:
EZ curls superset with cable curls
3 sets of 8 reps each exercise - Next workout:
Preacher curls superset with hammer curls
3 sets of 8 reps each exercise - On your 3rd workout:
EZ curls 8 reps superset with high cable curls 10-12 reps
3 sets
On the high cable curls, hold the weight in the contracted position for a 3 count at the end of each rep. High cable curls are often done lying on a bench, I do them exactly the same way except I stand facing the machine.
So you are alternating three different biceps workouts over three weeks.
| Get A Printable Log Of The Deltoids/Arms/Abs Workout. |
| Printable Page PDF Document |
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Performance Tips: when doing the pull-over part of the
EZ ext/pullover/press, keep the bar close to your head and pull with
your triceps, not your lats.
I would stay with the basic foundation of this routine - increasing strength on basic exercises - for several months, or until you reach your strength goals but to increase variety, I would change the other exercises every 3-4 weeks or as in the cases where I've indicated in the routine, every couple of weeks.
Recovery & Nutrition
All of my workouts are designed to maximize recovery - hitting each muscle once a week, putting 1-2 days in between workouts (except for my current routine, where I have to put 2 days back to back), and limiting the number of sets.
I allow much more total recovery time than many of the currently popular routines. Most bodybuilders overtrain and undereat - no wonder they don't grow. Muscles need a certain amount of time to recover before you train them again, and your nervous system needs time.
Typically, 5 days of rest before training the same body part again is a good rule of thumb. Along with this is the fact that individual recovery is based individual circumstances - age, schedule, type of job, training experience, steroids or natural.
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How recovered you are should determine when you should train. Different muscles recover at different rates than others, and any time you train two or more days in a row, you may be "resting" certain muscles while you train others but you are taxing your entire system, putting a drain on total recovery.
There are two ways to tell if you have recovered:
- If the body part you last trained is still sore on your next scheduled training day for that body part, you have not recovered.
- If you are unusually tired in the morning on any scheduled training day, and you haven't changed anything in your approach, you're probably in an overtrained state - you aren't allowing enough time for recovery.
Recovery is also a matter of good nutrition/supplementation: post workout shakes, a diet high in protein - 1 to 1 1/2 grams per pound of body weight, carb consumption should be mostly complex, except the simple carbs surrounding your workout, and should be 1 1/2 to 2 grams per pound of body weight.
Have a meal or shake every 2-3 hours. Using a diet journal - tracking your calories, macro-nutrient breakdown and time of meal - is a good idea. I assume everyone uses a training journal so I won't detail that here.
Give this routine at least 8-12 weeks, longer depending on your strength goals.
Good luck and thanks for reading.
Why Winter Equals Weight Gain : How To Outsmart The Season.
There is a holiday
weight gaining problem, and it needs to be addressed. Just take a look
at the shocking statistics: People usually gain a whopping 7-12 pounds
during the holidays and usually their New Year's resolution to lose it
only lasts about 2 weeks. This newly gained weight is then brought into
the New Year.
In order for anyone to keep weight gain to a minimum during the winter
must first understand why we gain it in the first place. We need to
fully comprehend why we gain weight at this time of the year and how we
can resolve this unhealthy phenomenon. Below we will take a close look
at all the numerous factors that play a part.
Cold Weather And Its Role In Weight Gain
You heard it hundreds of times in one of the oldest Christmas carols:
"the weather outside is frightful!" As we all know, sometimes it's just
that much more pleasant to stay inside than to face the harsh cold
weather outside.
We are almost forced to move less during these cold winter months,
therefore making it harder to burn off the extra calories. In addition,
the weather forces us to also wear big bulky clothes allowing us to
cover up our problem areas - As the old adage says, "out of site, out of
mind."
If our clothes don't force us to take our weight gain seriously, we have
a slip in attitude towards making sure we don't gain weight. I remember
a great story about Arnold Schwarzenegger, who purposely would walk around in a cut off shirt, exposing his ab area. He used this technique to continually remind himself to eat the right foods and always make working out a priority.
Use this strategy too: once a week, put on your swimsuit and take a good
look. Use this tool to take a personal inventory of your problem areas,
and what you need to work on. No matter what the weather is outside,
make sure you get your exercise in, even if it is working out to an
exercise DVD inside, or lifting weights in your home gym.
The physiological aspects of cold weather too are phenomenal. For
thousands of years, when the temperature dropped, it instantly triggers a
survival aspect, thus urging us to want to eat more. It's a trick that
our own minds play on us.
When it's cold, we want to eat due to our survival mechanism which is
deep in our human conditioning. We can combat this by using our food
journal, making sure we eat every 2-3 hours, and using portion control.
"When It's Cold, We Want To Eat Due To Our Survival Mechanism Which Is Deep In Our Human Conditioning."
Another helpful tip is to eat when we are at a level 4 or 5 on a scale
of 1-10 for our hunger. This will keep our big food cravings at bay,
because if we are not that full and not that hungry, our cravings that
are caused from the cold weather won't be that cold.
One study had 10 people in a colder room, and another set of 10 in
another that was comfortable. Both sets of people were fed the same
meals at lunch. The study showed that the ones in the colder room ate
more than the other set. This illustrates that colder weather does
indeed cause people to eat more.
By understanding this phenomenon and planning your meals in advance, you will have much more control over your eating habits
during the cold winter months. One other solution is to sip on hot
herbal tea with a squeeze of lemon instead to keep your body temperature
warm.
Food Is The Focal Point Of Many Holiday Gatherings
Lets face it, when the holidays are here, food is the focal point of
most social gatherings. Parties, get-togethers, and family dinners are
all high food affairs with tons of unhealthy choices. Also many people
feel forced to eat to fit and blend into the party. There are even some
social instances when it may also be considered rude not to eat. We can
combat this by making sure we eat before hand; not arriving to the
social function on an empty stomach will cut the urge to over indulge in
high fat and high calorie treats.
Instead of focusing on the food at your next office party, make sure you
strike up conversations with your fellow friends. Concentrate on your
networking and connecting at your holiday get-togethers rather than the
food. If you really want to dig in, just remember the one golden rule of
the holidays: "all things in moderation."
Holidays Are A Stressful Time
Even with all the cheerful glee, the holidays are a stressful
time. We all have tons of "to-do's" and so little time to get it all
done. We are prone to stress, therefore emotional eating soothes our
nerves. Sometimes we get confused and we are triggered by our own
emotions to eat even when we are not hungry, therefore packing on the
pounds from this mindless eating.
To deter this, try scheduling a "detox" time where you can go and just
deep breathe for at least 10 minutes. It will de-stress you and help you
to not resort to food when you get over stressed.
Your workouts are also a great stress releaser. Make sure you treat your
workouts as important business meetings that you cannot be late to, or
cancel, or "call in sick" to, with the most important person in the
world: YOU!
During the holidays, it may seem much easier to forget about exercising
all together until the New Year, but hang on! Make sure you schedule
your workouts in advance and make them happen. Getting to the gym during
the holidays will keep you less stressed and more balanced, therefore
making your holiday season just that much more enjoyable!
Overscheduled Calendars
My solution for all of those who cannot find the time to workout is to:
"put yourself back on your to-do list!" Yes, agreed - there is too much
to do during the holidays, such as: running errands, traveling, and
shopping for presents.
"Shift Your Mind Set From I Have To Exercise To I Get To Exercise."
We can use the excuse that we don't have time to exercise, but if you
really try then you can always find the time. Shift your mind set from
"I have to exercise," to "I get to exercise," and your body will take
action! Look forward to your workouts as a perfect solution to not
having your alone time. It's just as important as getting everything
else done.
As you have seen, there is a problem with winter weight gain. Use these
easy guidelines and you will find yourself enjoying a more balanced and
healthier holiday season.
Make Friends Again With Your Measuring Cups-Practice Portion Control
If there is one rule to the holiday season, the rule would be: "All
things in moderation." If you crave your Aunt Sue's famous pumpkin pie,
than have a small slice that you savor. Make every bite count!
I am not here to take all the fun out of the holidays for you, however
if you want to maintain your physique you must work smarter not harder.
Don't be like a "gerbil on a wheel," going nowhere fast by eating out of
control and then going to the gym. Remember what is true: it's 20%
exercise and 80% nutrition. If you keep this in mind, you won't go and
blow your entire food plan by overeating this holiday season.
Be A Smarter Chef
Learn how to make "concoctions" making sure you tweak all of your
favorite recipes, and taking out all the unnecessary fat and calories. I
love to take my moms old fashioned Italian recipes, and making them
higher in protein and much leaner. You too can do the same with your recipes.
Instead of shortening or oil, you can use applesauce when you bake.
Take out all salt when it's not needed. And when you are cooking with
eggs, take out the yolks. It's just that simple to be a smarter chef!
Don't Be A Perfectionist. Rather, Be Persistent
By banishing the "all or nothing" mentally towards your fitness
lifestyle, you will be able to reach your goals and maintain them much
easier. Therefore focus on not being perfect, but rather being
persistent. If you cant go to the gym for an entire hour and a half,
then go for 30 minutes. At least you will be able to squeeze in abs and cardio. And your body will thank you for it!
Stay Active
Yes, the holidays are about spending time with family and friends and
not locking yourself up in the weight room. Therefore remember to keep
moving and to open your mind for other ways to get your workout in with
your family.
After dinner, go for a brisk walk to get fresh blood and oxygen
circulating to all the cells in your body, or in the morning, pop in an
exercise DVD that you can do while your family and friends are getting
organized for the day. Make every minute of your day count by utilizing
free moments to pick up a set of dumbbells and then pumping out a couple
of sets. You will get energized and feel just that much better.
"Fitness Is Not A One Time Event That You Do Once And Forget About."
And most importantly, don't give up! Fitness is not a one time event
that you do once and forget about. Weight lifting, exercising, and
fitness is a journey to be enjoyed. Make the process fun and enjoyable.
By doing this you will be more likely to stick with it that much more.
Remember, you too can have a healthy and happy holiday season without
gaining all the weight!
What is the best workout to get you through the holidays?
TOPIC: What Is The Best Workout To Get You Through The Holidays?
The Question:
Being consistent with your workouts is key to success, but there is just not enough time during the holidays to stay 100% consistent. Not only that, but when we see our friends and family we want to blow them away with our physique, not have them mistaken us for Santa Claus.
What is the best workout to get you through the holidays? Be specific.
Do the holidays ever affect your workout regimen?
Do you alter your diet because of any disturbance to your workout regimen?
Bonus Question: If you are away for the holidays and visiting family what can you do to keep the workouts going and still keep the family happy!
Show off your knowledge to the world!
The Winners:
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New Prizes:
1st place - $75 in store credit.
2nd place - $50 in store credit.
To use your credit, e-mail Will @ will@bodybuilding.com for more info.
1st Place - RC26
View This Author's BodySpace Here.
Being consistent with your workouts is key to success, but there is just not enough time during the holidays to stay 100% consistent. Not only that, but when we see our friends and family we want to blow them away with our physique, not have them mistaken us for Santa Claus.
holidays
+ Click To Enlarge.
There Is Just Not Enough Time During
The Holidays To Stay 100% Consistent.
Workout
What Is The Best Workout To Get You Through The Holidays? Be Specific.
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Tips:
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Here are some tips that will help you get through your holiday workouts, and make them more enjoyable.
Stretch and warm-up before each workout to decrease the risk of injury.
Avoid overtraining by taking a week off from training during the holiday season.
Join the Bodybuilding.com Forums, and find answers to all your questions.
Create a BodySpace Account, so you can track your progress, and find people with similar goals from all over the world.
Visit the Bodybuilding.com Store, for all your supplement needs, at the lowest prices.
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Training Techniques:
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The holidays are a perfect time to try new training techniques, as they shorten workouts, and shock your muscles into accelerated growth.
Supersets - perform two exercises in a row without any rest.
Forced Reps - perform the maximum amount of reps single-handedly, then have your training partner help you perform a couple more reps.
Partial Reps - perform a maximal amount full reps, then continue by doing partial reps, if you can bear the pain.
Cheating Reps - perform full ROM (Range Of Motion) reps until you reach failure, then use momentum and secondary muscles to complete additional reps.
Rest-Pause - perform as many reps as possible until you reach failure, drop the weights, rest for a few seconds, then try to perform additional reps.
21's - complete 7 half reps in the lower ROM, 7 half reps in the upper ROM, followed by 7 full ROM reps.
Click To Enlarge.
21's Using The Curl.
First 7 Reps - MPEG (297 KB) - Windows Media (88 KB)
Next 7 Reps - MPEG (247 KB) - Windows Media (78 KB)
Last 7 Reps - MPEG (1.1 MB) - Windows Media (277 KB
Drop Sets - perform a certain amount of sets in a row while reducing the weight each time.
RELATED VIDEO
What Is A Superset?
Supersetting involves doing two exercises with no rest in between.
Click The Play Button To Start The Video.
Or Download Here:
WMV (7.9 MB) MPEG (6.2 MB) Video iPod (.8 MB)
[ Intensity Building Techniques ]
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The Big Three Exercises:
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The holidays are also a perfect time to make sure your form is correct on all the exercises, especially the big three, which are the bench press, squat and deadlift. Below are step-by-step instructions on the correct way to perform them, which muscles they work and variations.
Flat Bench Press:
Execution:
Lie face up on a flat bench, with back slightly arched, buttocks on the bench and feet flat on the floor.
Grab the barbell with an overhand grip, slightly wider than shoulder width apart.
Inhale and lower the bar to chest level, until elbows are parallel to the ground.
Maintain control of the bar, and extend the arms back up while exhaling to end to movement.
Click Image To Enlarge.
Flat Bench Press.
Video: Windows Media - Real Player
Muscles Worked:
Pectoralis Major
Pectoralis Minor
Anterior Deltoid
Triceps Brachii
Serratus Anterior
Coracobrachialis
Variations:
Close-Grip: Using a hands closer together width shifts the work to the inner pecs, along with more triceps involvement.
Wide Grip: Using a hands wider apart width shifts the work to the outer pecs, with less triceps involvement.
Incline Bench: Perform the bench press on an inclined bench angled at 45-60 degrees, to work the upper pectorals more intensely. This variation is called the Incline Bench Press.
Decline Bench: Perform the bench press on a declined bench angled at 20-40 degrees, to work the lower pectorals more intensely. This variation is called the Decline Bench Press.
Dumbbells: To stretch the pectoralis muscles, use dumbbells on either a flat, incline, or decline bench.
Squat:
Execution:
Slide under the barbell and place it on the trapezius, slightly above the posterior deltoid. Grab the bar tightly with the hands, and look straight ahead.
Inhale and contract the abdominal muscles to prevent the torso from collapsing forward, arch the back slightly, and remove the bar from the stand.
Step back a few inches, place both feet slightly wider than shoulder width, and point toes slightly outward.
Bend forward from the hips, and continue the movement until the thighs are slightly below parallel to the ground.
Straighten the legs and lift the torso to the starting position, then exhale.
Click Image To Enlarge.
Squat.
Video: Windows Media - Real Player
Muscles Worked:
Quadriceps
Glutes
Adductors
Hamstrings
Erector Spinae
Rectus Abdominis
Variations:
Narrow Stance: Place feet close together to shift the work on the outer quads (Vastus Lateralis).
Wide Stance: Place feet wide apart to shift the work to the inner quads (Vastus Medialis), and adductors.
Front Squat: Place the bar on the upper pectorals, and perform the squat to work the quadriceps more intensely. This variation is called the Front Squat.
Dumbbells: Dumbbells can be used when performing the squat to warm-up the quadriceps muscles.
Deadlift:
Execution:
Stand facing the barbell, legs shoulder width apart, abdominals contracted and back slightly arched.
Bend the knees until the thighs are parallel to the ground, and grab the bar using one overhand grip, and underhand grip.
Inhale, lift the bar by straightening the legs, and then contract the back at the top portion of the movement.
Exhale at the end of the movement.
Click Image To Enlarge.
Deadlift.
Video: Windows Media - Real Player
Muscles Worked:
Erector Spinae
Trapezius
Glutes
Quadriceps
Rectus Abdominis
Variations:
Stiff Legged: Place feet close together, and keep the back straight to stretch the hamstrings. This variation is called the Stiff-Legged Deadlift.
Sumo: Place feet wide apart to work the quadriceps more intensely. This variation is called the Sumo Deadlift.
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Pre-Workout:
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Warm-Up/Stretching:
Always warm-up and stretch before working out, as it can decrease the risk of injury, and increase ROM (Range Of Motion) in certain exercises. Another benefit of stretching is a slight increase in muscle, since it lengthens muscle fibers overtime, and helps recruit a maximal amount of muscle fibers. Below are the main stretches for each muscle group.
Chest - Chest And Front Of Shoulder Stretch
Shoulders - One Handed Hang
Traps - All Fours Twist
Biceps - Doorway Stretch
Triceps - One-Arm Triceps Stretch
Wrist Flexors - Wrist Flexors Stretch
Wrist Extensors - Wrist Extensors Stretch
Back - Seated Or Standing Twist
Quadriceps - Seated Butterfly Stretch
Hamstrings - Seated Hamstring Stretch
Calves - The Stair Stretch
Abs - Overhead Stretch
Click Image To Enlarge.
Doorway Stretch.
Video Guide: Windows Media (225 KB) - MPEG (1.7 MB) - Video iPod (228 KB)
Click Image To Enlarge.
Triceps Stretch.
Video Guide: Windows Media (185 KB) - MPEG (1.5 MB) - Video iPod (208 KB)
Click Image To Enlarge.
Wrist Flexors Stretch.
Video Guide: Windows Media (196 KB) - MPEG (1.4 MB) - Video iPod (199 KB)
Click Image To Enlarge.
Wrist Extensor Stretch.
Video Guide: Windows Media (245 KB) - MPEG (1.7 MB) - Video iPod (233 KB)
For a full stretching guide, visit here.
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Post Workout:
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Those of you who desire to speed up recovery, and decrease soreness in muscles, are advised to take hot and cold showers and/or receive massages right working out. You'd be surprised at the benefits these tricks provide.
RELATED ARTICLE
Therapeutic Massage.
[ Click here to learn more. ] Therapeutic Massage.
Find out why adding a weekly massage to your training schedule may actually benefit your workouts and wellness.
Author:
Pamela Blackburn
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The Split:
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Monday - Shoulders, Abs
Tuesday - Arms
Wednesday - Legs
Thursday - Chest, Forearms, Abs
Friday - Back
Saturday - Rest Day
Sunday - Rest Day
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Monday - Shoulders, Abs:
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Body Part Exercise Sets Reps Rest
Front Delts Barbell Military Press 3 8-12 90 sec
Side Delts Standing Low Pulley Deltoid Raise 3 8-12 90 sec
Rear Delts Seated Bent Over Lateral Raise 3 8-12 90 sec
Traps Dumbbell Shrugs 3 8-12 90 sec
Upper Abs Crunches 3 25 90 sec
Lower Abs Hanging Leg Raises 3 25 90 sec
print Click Here For A Printable Log Of Monday.
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Tuesday - Arms:
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Body Part Exercise Sets Reps Rest
Biceps Alternate Dumbbell Curls 3 8-12 90 sec
superset with
Triceps Lying Triceps Extensions 3 8-12 90 sec
Biceps Dumbbell Preacher Curls 3 8-12 90 sec
superset with
Triceps Dips 3 8-12 90 sec
Biceps Overhead Cable Curls 3 8-12 90 sec
superset with
Triceps Triceps Pushdowns 3 8-12 90 sec
print Click Here For A Printable Log Of Tuesday.
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Wednesday - Legs:
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Body Part Exercise Sets Reps Rest
Hamstrings Barbell Deadlifts 3 12-15 90 sec
Hamstrings Standing Leg Curls 3 12-15 90 sec
Hamstring Lying Leg Curls 3 12-15 90 sec
Quadriceps Leg Extensions 3 12-15 90 sec
Quadriceps Leg Press 3 12-15 90 sec
Quadriceps Barbell Squats 3 12-15 90 sec
Gastrocnemius Standing Calf Raise 3 12-15 90 sec
Soleus Seated Calf Raise 3 12-15 90 sec
print Click Here For A Printable Log Of Wednesday.
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Thursday - Chest, Forearms, Abs:
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Body Part Exercise Sets Reps Rest
Upper Pecs Incline Dumbbell Bench Press 3 8-12 90 sec
Pecs Flat Barbell Bench Press 3 8-12 90 sec
Inner Pecs Cable Crossovers 3 8-12 90 sec
Wrist Flexors Palms-Up Wrist Curl Over Bench 3 8-12 90 sec
superset with
Wrist Extensors Palms-Down Wrist Curl Over Bench 3 8-12 90 sec
Upper Abs Crunches 3 25 90 sec
Lower Abs Hanging Leg Raises 3 25 90 sec
print Click Here For A Printable Log Of Thursday.
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Friday - Back:
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Body Part Exercise Sets Reps Rest
Lats Wide-Grip Lat Pulldowns 3 8-12 90 sec
Lats Close-Grip Lat Pulldowns 3 8-12 90 sec
Lats Bent Over Barbell Rows 3 8-12 90 sec
Lower Back Stiff-Legged Deadlifts 3 8-12 90 sec
Lower Back Hyperextensions 3 15 90 sec
print Click Here For A Printable Log Of Friday.
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Saturday & Sunday - Rest Day:
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Holidays
Do The Holidays Ever Affect Your Workout Regimen?
I have never had a problem with my workouts during the holidays, simply because I'm not away from my neighborhood. Most of my family comes to my area for the holidays, so I don't have to worry about going far away, and finding a gym to work out in. However, I do make slight changes to my workouts during this time of the year, just to allow my muscles to fully recuperate, and so I can enjoy the holidays.
Related Holidays Articles:
The Holiday Workout Express. - By Dr. David Ryan
Innovative Training Tips For The Holidays. - By Shannon Clark
Holiday Training & Nutrition Tips. - By Delbert Hickman
Other Holidays Articles...
These changes include a decrease in workout days, exercises, sets and reps. For example, since I workout five days a week on my regular schedule, I'll cut down the workout days to three for two weeks, then take a week off of training, usually the week of Christmas.
Diet
Do You Alter Your Diet Because Of Any Disturbance To Your Workout Regimen?
I alter my diet constantly, especially during the holiday season. Since I focus more on adding mass during the winter, I eat more food ... and more junk food. However, I try to limit my junk food intake to no more than three times a week, which tends to be a lot.
The week of Christmas, I basically eat anything I want, although I don't recommend it to everyone. The reason is I burn most of the fat gained by increasing cardio if it's needed, but I usually don't gain much fat.
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Diet Guidelines:
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Below are some guidelines you should follow on a daily basis.
Eat every 2 to 3 hours.
Drink 1 to 2 gallons of water per day.
Consume 1 gram of protein per pound of bodyweight.
Consume 2 grams of carbs per pound of bodyweight.
Consume between 75 to 125 grams of fat.
PROTEIN / CARB CALCULATOR
Weight
Results
Protein
Carbs
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Supplements:
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The holiday season is the perfect time to buy for new supplements for the New Year, so here is a list of some recommended supplements, their benefits and when they should be taken.
Whey Protein:
Protein supplementation is a must for any bodybuilder, as it provides the body with amino acids necessary to build and repair muscle tissue. The best form and highest quality of protein is whey, so it's your best bet for muscle building.
When To Take:
Post-Workout
Morning (Optional)
Recommendations:
Optimum 100% Whey Gold Standard
Dymatize Elite Whey
Higher Power 100% Whey Power
Casein Protein:
This is the longer lasting protein type, which usually taken at night, so one can maintain in an anabolic (muscle building) state, during sleep.
When To Take:
Night Time
Morning (Optional)
Recommendations:
Cytosport Muscle Milk
Optimum Casein Protein
Syntrax Matrix 5.0
Protein Bars:
A great alternative to protein shakes are protein bars, which are convenient on the go.
When To Take:
Next
Morning
Afternoon
Recommendations:
Next Detour Bars
EAS Myoplex Lite Bars
ISS Research Oh Yeah! Bars
Fat Burners:
We all know that cutting season is rapidly approaching, and there's no better way to shed those last few pounds than with a fat burner.
When To Take:
Hot-Rox
Morning
Afternoon
Recommendations:
Nutrex Lipo 6
MuscleTech Hydroxycut Hardcore
Bio Test Hot-Rox
Creatine:
Those looking for added size, strength and endurance should look into creatine supplementation.
When To Take:
Green
Post-Workout
Pre-Workout (Optional)
Recommendations:
BSN Cell Mass
Gaspari Size On
Controlled Labs Green Bulge
Nitric Oxide:
It can be difficult to focus and concentrate on your workouts during the holidays, and that's exactly what nitric oxide prevents. Other benefits include increased energy, pumps and vascularity.
When To Take:
Gaspari
Pre-Workout
Morning (Optional)
Recommendations:
BSN NO-Xplode
BSN Nitrix
Gaspari Nutrition SuperPump250
Glutamine:
Those of you looking to speed up muscle recovery should consider buying glutamine supplements.
When To Take:
Post-Workout
Night Time (Optional)
Recommendations:
Prolab Glutamine Powder
Higher Power L-Glutamine
EAS L-Glutamine
Multivitamins/Multiminerals:
These will help maximize gains in muscle mass, strength and performance, and should be taken on a daily basis. Below are other benefits that multivitamins/multliminerals provide.
Vitamins:
Vitamin A - required for synthesis of photoreceptor pigments of cones.
Vitamin C - keeps testosterone levels high and enhances muscular performance.
Vitamin D - helps maintain heart muscles and nerves.
Vitamin E - helps maintain a healthy immune system.
Vitamin K - plays a vital role in the creation of prothrombin and other proteins involved in blood clotting.
Thiamin - helps prevent fatigue and irritability.
Riboflavin - protects cells from oxidative damage.
Niacin - helps maintain healthy skin and digestive tract tissue.
Pantothenic Acid - important in energy production.
Cynanocobalamin - plays an important role in the formation of red blood cells.
Pyridoxine - supports body tissue.
Biotin - supports immune function.
Folic Acid - promotes healthy cells.
Minerals:
Calcium - support bones and teeth.
Magnesium - an activator of enzymes involved in processes throughout the body.
Potassium - helps metabolize protein and carbohydrates, while also controlling fluid osmosis.
Sodium - involved in activations of muscular contractions.
Phosphorus - a component in DNA, RNA, and ATP.
Chromium - essential in the production of insulin.
Selenium - activates an important antioxidant.
Iron - plays a vital role as the carrier of oxygen within the protein hemoglobin.
Zinc - strengthens the immune system.
When To Take:
Animal Pak
Morning
Afternoon
Recommendations:
Universal Animal Pak
AST Multi Pro 32x
NOW ADAM
BCAA's:
Branched Chain Amino Acids are the building blocks of muscle. Below are other benefits of BCAA's.
Leucine - an essential amino acid mainly responsible for the regulation of blood sugar levels, and maintenance of tissues in skeletal muscle, bones, and skin.
Isoleucine - promotes muscle tissue repair and recovery.
Valine - helps the process of muscle growth, repair, and recovery.
Glutamine - a non-essential amino acid responsible for preserving muscle mass.
Arginine - has the capability to preserve nitrogen, which is crucial in protein synthesis.
Carnitine - increases energy while decreasing body fat.
Histidine - required by the body to support muscle tissue.
Lysine - used by the body for calcium absorption, which is compulsory for growth in muscles.
Phenylalanine - has the ability to support mood by stimulating the nerve system.
Methionine - capable of breaking down and using fats.
Threonine - involved in liver functions, lipotropic functions and maintenance of the immune system.
Cysteine - capable of strengthening the lining of the stomach and intestines.
HMB - prevents muscle loss and limits fat storage.
When To Take:
Nitro
Pre-Workout
Post-Workout
Recommendations:
Optimum BCAA 1000 Caps
Higher Power BCAA 1000
Universal Animal Nitro
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Sample Diet:
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Below is a sample diet, which includes certain essential supplements.
Meal 1:
5 egg whites
oatmeal
orange juice
multivitamin/multimineral
Meal 2:
Grilled steak
rice
salad
water
Meal 3 (Pre-Workout):
Nitric oxide
water
Meal 4 (Post-Workout):
Whey protein shake
Meal 5:
Grilled chicken
pasta
salad
water
Meal 6:
Casein protein shake
milk
yogurt
Bonus Question
If You Are Away For The Holidays And Visiting Family What Can You Do To Keep The Workouts Going And Still Keep The Family Happy!
This is often the case with many people, and tends to be a common cause for missing workouts. If you are away for the holidays, I highly recommend you find a gym, so you can get some of your workouts in during your free time. If you can't get access to a gym, then hopefully there will be weights around the house.
If neither options are available, the your only choice is performing bodyweight exercises, such as pull-ups, push-ups, and crunches. Below is an excellent full body workout taken from one of my previous articles about The Best Marines Workout.
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The Split:
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Monday - Calisthenics
Tuesday - Cardio
Wednesday - Calisthenics
Thursday - Cardio
Friday - Calisthenics
Saturday - Cardio
Sunday - Rest Day
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Monday - Calisthenics:
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Body Part Exercise Sets Reps
Lats Pull-ups 3 Reach Failure
Pecs Pushups 3 Reach Failure
Abs Crunches 3 Reach Failure
print Click Here For A Printable Log Of Monday.
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Tuesday - Cardio:
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3-mile run in the shortest time possible.
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Wednesday - Calisthenics:
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Body Part Exercise Sets Reps
Lats Wide-Grip Rear Pull-ups 3 Reach Failure
Pecs Push-ups With Feet Elevated 3 Reach Failure
Abs Cross Body Crunch 3 Reach Failure
print Click Here For A Printable Log Of Wednesday.
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Thursday - Cardio:
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5 mile run in the shortest time possible.
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Friday - Calisthenics:
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Body Part Exercise Sets Reps
Lats Pull-ups 3 Reach Failure
Pecs Pushups 3 Reach Failure
Abs Crunches 3 Reach Failure
print Click Here For A Printable Log Of Friday.
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Saturday - Cardio:
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3-mile run in the shortest time possible.
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Sunday - Rest Day:
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I hope this workout will get you through the holidays, and good luck!
2nd Place - lionelxxl
View This Author's BodySpace Here.
Being consistent with your workouts is key to success, but there is just not enough time during the holidays to stay 100% consistent. Not only that, but when we see our friends and family we want to blow them away with our physique, not have them mistake us for Santa Claus.
Thus, most of us find ourselves in a sort of 'fix' deciding whether to kick off the shoes and have fun with family and friends (may include the occasional junk foods and missed workouts), or stay on course and carry out your workouts and diet as pre-planned and not give in to the holiday season.
How? You may ask. Let us take a look and how you can stick to your workouts/diets during the holidays and not pass off as a loner or a wet-blanket.
Workout
What Is The Best Workout To Get You Through The Holidays? Be Specific.
The holidays are often filled with activities, be it gatherings, meetups with old friends, hanging out or clubbing. Another gripe is the fact that most gyms/fitness centers would have changed their opening hours/days slightly and not planning in advance would leave you tugging at your hair in frustration! Basically your timetable is almost full and you still want to find time to workout?
The key here is to MAKE time out of your packed schedule, whenever possible, to visit the gym. With opportunities to train coming by so rarely, one must make full use of whatever time we can squeeze out to scramble off to the gym for a quickie (lol).
Thus, what I'd recommend as a good holiday workout would have to fulfill these points:
Short duration (preferably under 90mins, optimally in an hour)
Works as many body parts as possible per workout (3 or more)
High intensity
Enjoyable! (c'mon, tis the season to be jolly!)
Twice Per Week
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Split:
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Monday: Chest/Delts/Tri's/Quads/Calves (PUSH)
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: Back/Bi's/Hams/Abs (PULL)
Saturday: Off
Sunday: Off
(Note: Please switch around the training and off days as per your schedule)
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Exercises/Reps:
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Push (Chest/Delts/Tri's/Quads/Calves)
Incline Bench Press (3 X 11-15, 8-10, 4-6)
Seated DB Press (3 X 8-10, 4-6, 11-15)
Dips (3 X 8-10, 4-6, 11-15)
Squats (3 X 11-15, 8-10, 4-6)
Seated Calf Raises (3 x 4-6, 8-10, 11-15)
TOTAL # OF SETS: 15
APPROX TIME: 70mins
print Click Here For A Printable Log Of Push Routine.
Pull (Back Thickness/ Back Width/Bi's/Hams/Abs)
Deadlifts (3 X 11-15, 8-10, 4-6)
Wide-grip Pull-ups (3 X 8-10, 4-6, 11-15)
Seated DB Curls (3 X 8-10, 4-6, 11-15)
Lying Hamstring Curls (3 X 8-10, 4-6, 11-15)
Hanging Leg Raises (3 X 15)
TOTAL # SETS: 15
APPROX TIME: 60mins
print Click Here For A Printable Log Of Pull Routine.
Thrice Per Week
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Split:
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(USING THE ABOVE SPLIT AND EXERCISES BUT JUST HAVING 1 MORE WORKOUT)
Monday: Chest/Delts/Tri's/Quads/Calves (PUSH)
Tuesday: Off
Wednesday: Back/Bi's/Hams/Abs (PULL)
Thursday: Off
Friday: Chest/Delts/Tri's/Quads/Calves (PUSH)
Saturday: Off
Sunday: Off
OR...
Monday: Chest/Delts/Tri's (UPPER PUSH)
Tuesday: Off
Wednesday: Back/Bi's/Abs (UPPER PULL)
Thursday: Off
Friday: Quads/Calves/Hams (LOWER)
Saturday: Off
Sunday: Off
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Exercises/Reps:
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Upper Push (Chest/Delts/Tri's)
Incline Bench Press (3 X 11-15, 8-10, 4-6)
Seated DB Press (3 X 8-10, 4-6, 11-15)
Seated Side Laterals (2 X 15)
Dips (3 X 8-10, 4-6, 11-15)
TOTAL # SETS: 11
APPROX TIME: >60MINS
print Click Here For A Printable Log Of Upper Push Routine.
Upper Pull (Back Thickness/Back Width/Bi's/Abs)
Deadlifts (3 X 11-15, 8-10, 4-6)
Wide-grip Pull-ups (3 X 8-10, 4-6, 11-15)
Behind-the-back Shrugs (2 X 15)
Seated DB Curls (3 X 8-10, 4-6, 11-15)
TOTAL # SETS: 11
APPROX TIME: >60MINS
print Click Here For A Printable Log Of Upper Pull Routine.
Lower (Quads/Calves/Hams)
Squats (3 X 11-15, 8-10, 4-6)
Leg Extensions (2 X 15)
Seated Calf Raises (3 x 4-6, 8-10, 11-15)
TOTAL # SETS: 11
APPROX TIME: >60MINS
print Click Here For A Printable Log Of Lower Routine.
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Notes:
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Warm-up with a lighter weight than what you would use in your worksets for 2-3 sets (NOT TO FATIGUE). Just enough to get a nice pump and not hard at all.
Warm-ups for subsequent similar body parts are optional. E.g. no need for warm-ups for dips after bench press and seated DB press.
Rest periods for big compound movements (e.g. bench press, squats) are 3-4 mins. Smaller body parts (e.g. biceps/calves) get 1-2 mins rest.
3 X 11-15, 8-10, 4-6 means 1st of 11-15 reps, 2nd set would be 8-10 reps and 3rd, 4-6 rep range. E.g. 3 sets of WG pulldowns would look like: 8 X 150 lbs, 5 X 170 lbs, 14 X 120 lbs.
Sets are done to failure or 1 short of failure.
Extreme stretching to be done after each exercise group of at least 60s. E.g. After Chest/delts, after tri's, after squats, after calves, after hams, after back thickness/back width, after tri's.
Cardio can be done if there's time. Optimally 5 X a week, 30 mins brisk walk upon waking or after workout if possible.
Holidays
Do The Holidays Ever Affect Your Workout Regimen?
Definitely! Parties, gatherings, weird gym opening hours, etc. are all contributing factors. Last-minute changes or additions to the schedule puts all pre-planned workouts/cardio session down the trash. You may think you've gotten everything planned out before you kick off the day, with cardio sessions at say 7 a.m, workout after visiting granny at 8 p.m, go to bed after clubbing with buddies at 11 p.m. etc, but you need just 1 delay/change to throw everything off.
There were also so many instances where I sneaked off from a party, thinking I was so smart and stealthy and stuff, just to reach the gym and find a 'WE ARE CLOSED' sign together with a 'HAPPY HOLIDAYS!' Damn! Talk bout a kick in the face!
Even if we get the time to sneak off to the gym, the possibility of us not having enough time to complete our original workout plan plus post workout cardio is real, especially for people who are used to 90-120-minute workouts. Most people have to make do with workouts that are 60 mins or less (if that's the duration of your normal workouts, all the better!). Thus, time is another factor the affects our original workout regimen.
Lastly, it's the mood. It's the holiday feeling! It's knowing Santa's coming soon and you're feeling good and high about this holiday season! (Frosty, the snowman, was a ... ) bet you were tuning in to that during your workout! This feel good mood/feeling may affect your workout is a good or a bad way.
holidays
+ Click To Enlarge.
It's The Holiday Feeling!
It may spur you to work harder to burn the cals you will consume through the junk later or it can cause you to 'wing' it and not be too serious about it (it's the holidays after all). This is another way the holiday season can affect your workout.
Diet
Do You Alter Your Diet Because Of Any Disturbance To Your Workout Regimen?
Yes and no. This solely depends on where your priorities are this holidays. Are you looking to maintain your physique? Or looking to indulge a little, but not too much. Maybe you're in off season mode and everything goes? These situations would dictate whether you need to tweak your diet a little when your workout regimen gets affected.
For most of us who are looking to keep our body fat in check while still indulging a little in the holiday goodies, I'd recommend you lower your calories when you miss a workout. A workout is another avenue for you to expend calories and missing it would mean that to keep body fat at bay, you'd have to consume less calories. Reduce your food intake by about 200-300 cals if you miss your workout and you will be fine.
If you're one that will be highly tempted by all the junk food, also take note of consuming the bulk of them after a workout or cardio session. This would enable you to eat more and allow the improved nutrition partitioning effect of exercise to take place. This does not mean you can eat like a boar, it just means you can eat SLIGHTLY more. SLIGHTLY!
Bonus Question
If You Are Away For The Holidays And Visiting Family What Can You Do To Keep The Workouts Going And Still Keep The Family Happy!
There's the possibility of just not caring about whatever program you have up next - don't worry about it and just go to the gym. But would you want to disappoint family/friends by not turning up for such once a year gatherings?
Would you not want to prove your anti-bodybuilding aunt wrong by turning up for her party and eating like a 'normal' person and indulging in 'normal' food while having such a lean physique? H*ll, would you not want to show off your ripped 6-pack (lol) to your relatives? 'So how?' you'd ask. Dilemma time.
RELATED ARTICLE
Strategies For Staying In Shape During The Holidays! Strategies For Staying In Shape During The Holidays!
I want to share with you my Holiday Survival Tactics. In this article, I will disclose my top 10 personal strategies for surviving the Holidays.
[ Click here to learn more. ]
What I'd suggest is to TRY and make the best out of what's on the table. If IN YOUR OPINION, you could do away with missing/delaying a workout, go ahead! If YOU THINK it would be better for renewing family ties at this and that event, pre-plan your workouts on other days.
One thing to take note of is that unless you're preparing for a post-Christmas (whoever does these shows!) show or whatever event where you'd like to stick to a strict workout/diet regimen, this is the period to relax a little. How far you'd like to go in straying off your workouts/diet depends on your priorities and how you make wise food choices and how badly you want to keep your physique from getting unrecognizable in this short period.
RELATED POLL
Have You Ever Had A Contest During The Holiday Season?
Yes.
No.
No, But I'm Going To.
Conclusion
Like I've been repeating so many times before this, allow yourself to relax this coming holidays. How far you veer off the road with regard to training/diet and rest would depend on your priorities and how intent you are in sticking to it. Good luck and make wise choices!
3rd Place - Mtguy8787
View This Author's BodySpace Here.
When the holiday season rolls around, working out is the last thing on most peoples' mind. Overeating is a common pastime during this season as well. When the normal workout routines begin again, many people find that their strength levels have decreased significantly.
Extra pounds of fat are a common component of the holiday season aftermath. The good news is that it is easy to maintain most of this strength with a few, but productive workouts.
holidays
+ Click To Enlarge.
The Holiday Season Is Here!
Workout
What Is The Best Workout To Get You Through The Holidays? Be Specific.
The best workout routine during the holiday season will involve infrequent, but productive workout sessions. Muscle atrophy is not the biggest concern, especially with calorie & protein rich holiday eating. Strength will atrophy much quicker than muscle in this sort of scenario, so it is our number 1 priority.
If strength levels decrease, the hypertrophy potential of your post-holiday workouts will be greatly diminished. If your strength levels remain intact, you will be able to get back on track much easier.
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The 2 Day Per Week Routine For Maintaining Strength
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This workout is designed to be short and sweet. It is not designed to give the most complete workout, but rather the most bang for the buck.
For the final set of each exercise, you should go to complete failure. Going to failure is not always a good idea, but it is in this case.
If you can, finish the final set off with several partial reps, forced reps or a static hold. This will further tax the CNS, and will help to build/maintain strength more efficiently.
CNS: The Central Nervous System.
The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.
This collection of billions of neurons is arguably the most complex object known.
The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.
Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.
To speed up workouts, alternate between opposing muscle groups, if possible. If you are alternating between bench press and rows, you would complete your set of bench press, then move on to rows. Rest 15-30 seconds before alternating. Continue with the next set of bench, followed by rows.
After doing an alternating pair of sets, rest a full 3 minutes before continuing.
Either Workout A or B can be done first. Allow 3 days in between workouts. Although the starting workout can be either one, be sure to alternate with each session.
Note:
For 3 or more workouts per week, perform 2 sessions of Workout B for every session of Workout A. This can be done in any order. Ex. ABB, BAB or BBA.
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Workout A - Focus On Strength:
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5 minute cardio/dynamic movement warm-up
Squats or Deadlifts
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 6 reps - 80% 1 RM
Working Set 1 - 5 reps - 90% 1 RM
Working Set 2 - 5 reps - Maximum Load
Bench Press or Weighted Dips
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 6 reps - 80% 1 RM
Working Set 1 - 5 reps - 90% 1 RM
Working Set 2 - 5 reps - Maximum Load
Weighted Pullups, Chins or Cable Pulldowns
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 6 reps - 80% 1 RM
Working Set 1 - 5 reps - 90% 1 RM
Working Set 2 - 5 reps - Maximum Load
Rows - any type
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 6 reps - 80% 1 RM
Working Set 1 - 5 reps - 90% 1 RM
Working Set 2 - 5 reps - Maximum Load
print Click Here For A Printable Log Of Workout A.
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Workout B - Muscle Maintenance:
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Squats or Deadlifts. Do the opposite exercise you did on day 1.
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 5 reps - 70 % 1 RM
7 Sets - 3 reps - Use your 5 RM (Do not go to failure here)
Bench Press or Weighted Dips
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 5 reps - 70 % 1 RM
7 Sets - 3 reps - Use your 5 RM (Do not go to failure here)
Weighted Pullups, Chins or Cable Pulldowns
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 5 reps - 70 % 1 RM
7 Sets - 3 reps - Use your 5 RM (Do not go to failure here)
Rows - any type
Warm-up Set - 15 reps - 50% 1 RM
Acclimation Set - 5 reps - 70 % 1 RM
7 Sets - 3 reps - Use your 5 RM (Do not go to failure here)
Squats
1 Set To Failure - Use 5 RM
Bench Press or Weighted Dips
1 Set To Failure - Use 5 RM
Weighted Pullups, Chins or Cable Pulldowns
1 Set To Failure - Use 5 RM
Rows - any type
1 Set To Failure - Use 5 RM
print Click Here For A Printable Log Of Workout B.
Holidays
Do The Holidays Ever Affect Your Workout Regimen?
For the most part, the holidays do not significantly effect my workout schedule. Up until a few days before Christmas, my workout schedule remains the same. I am a personal trainer, and had several clients who still wanted to workout during the holidays last year.
Related Personal Trainer Articles:
Need Help Finding A Trainer? - By Dr. David Ryan
How To Choose A Personal Trainer. - By Brenda Kelly
Hiring A Personal Trainer! - By Diane Fields
Other Personal Trainer Articles...
It looks like it will be the same this year, as well. I also live within walking distance of the gym, so this makes it much easier to workout. When the 25th approaches, I generally take a 5-day break. Before doing so, I do an intense workout so my body will be doing more recovering than deteriorating during the break.
Diet
Do You Alter Your Diet Because Of Any Disturbance To Your Workout Regimen?
Up until Christmas Eve, my diet stays pretty much the same. After that, however, it is a completely different story. I love to eat, and I do it as much as possible during my break. Last year I estimated my caloric intake to be over 10,000 on Christmas Day. I am thankful to have a body type that will burn more of this off rather than store it all as fat. That may change farther down the road though!
RELATED ARTICLE
7 Great Ways To Keep The Weight Off. 7 Great Ways To Keep The Weight Off.
On average, most people gain 7-to-10 pounds between Thanksgiving and New Year's Day. Will you be one of them? Get some great tips right here that will help maintain your weight!
[ Click here to learn more. ]
Always remember that if you overindulge, you are going to gain fat, regardless of your workout. Enjoy yourself, but do not overdo it. You may consider eating less at dinner, and putting some extra aside for yourself. This way, you can still enjoy the food, while eating smaller, more frequent meals. This can help to reduce fat gains over the holiday season.
Bonus Question
If You Are Away For The Holidays And Visiting Family What Can You Do To Keep The Workouts Going And Still Keep The Family Happy!
To keep your relatives happier, try to keep your workouts short and relatively infrequent. Consider working out in the morning, or at a time when it will not be noticed as much. If you workout while everyone else is still sleeping in till noon, you probably won't be missed. The downside of this is that you do not get to sleep in.
If any family members complain and ask you to stay the entire time, explain that it is something important to you and your well being. Tell them that it is not going to take up much time, and that it will not cut into family time, fun and games.
If you have relatives who also workout, you may be in luck. Just be sure they are at a similar level as you are. Imagine going to the gym and setting up for squats with 4 plates, only to find that their lower body workout consists of leg presses with 135 pounds!
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