Rock Hard Workout 2001 - Month 1

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    B Y M A R K C A S S E L M A N ,M S , C S C S , S C I E N C E E D I T O R

    9B

    H a v e y o u e v e r n o t ic e d t h a t m o s to f t h e p e o p l e a t y o u r g y m lo o k

    t h e s am e m o n th a ft e r m o n th ,yea r a fte r yea r? A re you one o fth ese un fo rtu na te s ou ls? N o m at-

    te r how m any hou rs you tra in o rhow m eticu lous you a re w ith you r d ie t,the sam e lack o f de fin ition and tha t

    uns igh tly la ye r o f body fa t s tillh au nts y ou , d oes n't it?

    Y ou 're no t a lone. M any in - ~Dd iv idua ls w ho s trugg le to .0 :@ach ieve the ir goa ls and end

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    N o M ore E xcu sesOne reason why top amateur and

    pro bodybuilders are able to get sosliced is that they lay down a detailedplan before beginning the process ofcutting up. Think aboutYou're much more likelyto achieve your goal ifyou set a specificdate when you'll bethe leanest, mostmuscular you'veever been. With theend-date in mind,everything you do lead-ing up to that time will bedone with great focus, inten-sity and a true sense of urgency

    This "get it done" mentality iscrucial to the process. That's whywe encourage you to dedicatethe next 12 weeks to this pro-gram, and why we've made itinto a contest to prod you intodoing it now. We don't want youto put it off for two more weeksuntil after that barbecue bash, orreason to yourself that it would beeasier to start at the first of themonth. We want you to start now,and join thousands of fellow M&F read-ers in the process.

    Before we get into the details, let'sfirst describe what this program isnot. It's not one of those "get leanquick" programs hawked on televi-sion or in the bookstore that guaran-tees gains while they goad you toopen your checkbook. This programis a challenge: We challenge you totrain harder every time you step intothe gym, using this science-basedprogram to direct your efforts withlaserlike precision. We challenge youto complete every workout, everycardio session and every weekly goal.If you stick to it, you'll be verypleased with your physique at theend. This we guarantee!Y ou r N ex t T hree M on th s

    This program breaks down intothree distinct macrocycles with slightlydifferent goals. In Month 1, your pri-mary focus will be to lay down thefoundation necessary to amp up yourmetabolism over the subsequenteight-week period. This will entailadding some high-quality contractileprotein to your muscle fibers, andtraining with a variety of intensity lev-els and rep ranges to promote condi-tioning of all your fast- and slow-twitchmuscle fibers.Month 2 will build on the level of

    conditioning attained during your first(Continued on page 102)

    AT NO T IM E DUR ING THE N EXT 12 W EEKS W ILLYOU BE ABLE TO ZON E OUT ON A M ACH IN E ANDGR IN D OUT A BUNCH OF REPS JUST FOR THE SAKEO F DO IN G THE M .

    WWW.MUSCLE-FITNESS.COM 99

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    M O N D A Y : P re s se sTUESDA Y : C a r d io / a bsW ED N ES DA Y : L eg sT HURSDA Y : C a rd ioFR IDAY : Pu l lsS A TURDAY : C a r d io / a b sS UN D A Y: O ff

    100 MUSCLE& FITNESSJuly 2001

    C A R D IO K E YA : In te rv al T ra in in g I: f iv e -m i n u te w a r m -u p ;20 m in ute s a t a 1:1 w ork - to - re st ra tio ; f iv e -m in u te c oo l- do w nB : I n te r va l T r a in i n g I I: f iv e -m i n ut e w a r m -u p ;20 m in u te s a t a 1:2 w ork - to - re st ra tio ; f iv e -m in u te c oo l- do w nC : S prin ts o n a tra ck : Jo g 2 la ps w a rm -u p;4x400m ru n w ith tw o-m in ute w a lk in g re co v-e ry b etw ee n e ac h ru n; jo g 2 la ps c o ol-d ow nD : L o n g, S lo w D u ra tio n : 45 -6 0 m in u te sE : H ills : Jo g 10-m in ute w a rm -u p; 8-1050-y a rd sp rin ts u p a n in clin e w ith o ne -m in utew alk in g re co ve ry b e tw ee n e ac h s p r in t; jo g1 0- m in u te c o o l- d ow nF : A c tiv e R e co v er y: 30-60 m in ute s o f low -in te ns ity o utd oo r a ct iv ity (in -l in e s ka tin g,w a lk in g , c yc lin g , e tc .)

    WEIGHT.. .T R A I N I N GA N D C A R D IOW O R K O U TEa ch w ork o u t in th e in it ia l fo ur w ee ks isb ase d o n a p ote nt o ne -tw o c om b in at io n th ats e ek s o ut th e fa st- tw itc h f ib ers f irs t , th enc o me s a fte r th e s low er f ib er ty p es to m axi-m ize s t im u la tio n a c ro s s th e m us c le . Th ep ro gra m e ns ure s th at m a xim u m fib er a ct iv a-t io n is a ch ie ve d b y tra in in g b oth th e n erv ou ss ys te m a nd th e m u sc le c ellu la r s ys te m .

    W arm in g u p fo r 10 m in ute s b efo re th e sew ork o uts is a bs o lu te ly c rit ic a l. A ny ty p e o fc ard io w ill s uff ic e fo r y ou r g en era l w a rm -u p- ju s t m ak e s u re y o u w o rk a t a n in te n s ityh ig h e no ug h to in du ce a s lig ht p ers pira tio n .Th e n d o 1-2 w a rm -u p s e ts o f th e f irs tm o v em e n t lis te d in th e w o rk o u t (n o tin clu de d in th e c ha rt) a s a s pe cif ic w arm -u pto p re p a re y o u r m us c le s , l ig am en ts a n dte n d o n s fo r th e w ork to c om e.

    Y ou 'l l b e p er fo rm in g c h es t, s h ou ld ersa nd tr ic e ps (p re ss in g m o ve me nts ) o n M on -d a y , le g s o n W e d ne s d a y , a n d b a c k a n db ic ep s (p ull in g m o ve m en ts ) o n Fr id ay . Ca r-d io w ill ta ke p la ce o n Tu e sd a y , Th u rs d a ya n d Sa tu rd a y ; a b s w ill g e t h it o n tw o o fth es e th re e d a ys a s w ell.

    Ea ch w ork o ut is c om po se d o f t h re e m u l-t ijo in t, c om p ou nd m o ve m en ts p er fo rm e d inty p ic a l s e qu e n ce , fo llo w ed b y tr i-s e ts o fth re e o th e r e xe rc is e s . Du r in g th is f irs tm on th , y o u s h o u ld re s t fo r a b o u t 90 se c -o n d s b e tw ee n s e ts , ta k in g s lig h t ly m oret im e (c lo s e r to 150 se c o n d s ) d u r in g th ef iv e -re p h ea v y s e ts in w ee k s 3 a nd 4. A t th ee nd o f e ac h w orko ut, th e tr i-s e ts s h ou ld b ep erfo rm e d w ith n o re st b etw ee n e xe rc is es ,a nd o nly 60 s e co nd s b etw ee n s e ts .Consult your physician before beginningor making changes in your diet , supple-ments or exercise program, for diagnosisand treatment of i llness and injuries, andfor advice regarding medications.

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    G E N E R A L G U I D E L IN E SH ere a re s ev era l s im p le g uid elin es th at w ill d ire ct y ou r p ro gre ss o ve r th e n ext 12 w ee ks : Th rou g h o u t th e p ro g ram , th e p r im ary g o a l is to m ain ta in m usc le s ize a n d th u s m ain -

    ta in m etab olic ra te w hile s low ly s tr ip pin g a wa y bo dy fa t Th e im po r ta nce o f tra in in g h ea vyw hile try in g to g et le an c an no t b e o ve re m ph as ize d. D o n't in cre as e th e n u mb er o f r ep sw he n th e p ro gra m in dic ate s th at lo w- to m o de ra te -re p ra ng es a re n ec es sa ry . Th is h as b ee nd on e fo r a re aso n.

    Y ou m ay fe el th e u rg e to a dd o th er exe rc is e s (e sp ec ia lly s p ec if ic a rm m ove me nts ) in toth e p ro gra m . R es is t! Y ou do n't ge t le an by tra in in g bi's an d tr i's - th a t w ou ld b e lik etry ing to use a can d le to h ea t a h o u se . B ig m usc le s b u rn m ore ca lo r ie s w he n w ork in g a n da ls o h ave m ore po ten tia l to g ro w, th us b urn in g m o re ca lo rie s in reco ve ry a s w ell.

    G r ea t fo rm is m u c h m o re im p or ta n t t h an h e av y w e ig h ts . Y ou r m u sc le s d on 't k no wh ow m uch w eigh t is o n th e b ar, bu t th ey d o re sp on d to th e m ag nitu de o f ten sio n de ve lop edd uring ea ch m ove me nt W ha t yo ur m usc les p erce iv e a s lo ad is m ore im po rta nt th an a ctu alloa d . Hig h leve ls o f te n s io n a re b e s t ac com plis h e d w ith g re a t fo rm and re la t iv e ly h ea vyw eig h ts . Lo a d in g u p th e b a r is s im ply e g o , a n d it d o e sn 't fa c to r in to b u ild in g m usc le . Inm os t ca se s it lim its yo ur p ro gre ss b ig t im e l D o n 't s u b s tit u te e x e rc is e s . Th is p ro gra m is lo ad ed w ith m u lt ijo in t, c om p ou nd m o ve -m en ts th a t use a lo t o f m usc le - b o th p r im e m ove rs an d s ta b il ize rs . Le a rn to squ a t, d e a d -lif t a n d row p ro p e rly b e fo re s ta r ting th is p ro g ram so you ca n re a p th e b e n e f its . A t n o tim ed u rin g th e n e xt 12 w ee ks w ill y o u b e a b le to zo n e o u t o n a m ach in e a n d g rin d ou t a b u n cho f re p s ju s t fo r th e sa ke o f d o ing them .

    M as te ry o f e a ch p h a se le a d s to su ccess d u rin g th e n e xt tra in ing p e rio d . M a ke s ureyo u pu sh yo urs elf to c om ple te e ve ry w orko ut e ac h w ee k. If y ou s ta rt to fa ll b eh in d,y ou 'l l l ike ly b e u nab le to co mp le te so me o f th e su bse qu en t w orko uts b eca use yo ur co nd i-tion in g a n d re co ve ry a b il ity w on 't be a t a h ig h e no u g h le ve l. Extrem e co n s is te ncy is th en am e o f th is g am e.PRESSES : WEEK 1 W EEK 2 W EEK 3 W EEK 4Warm - u p 10 minu t es 10 minu t es 10 minu t es 10 minu t esB en ch p re ss 12, 10,8 12, 10,8,6 15,10,5,5 15, 10,5,5In clin e d um b be ll p re ss 12,10,8 12, 10,8,6 15,10,5,5 15, 10,5,5S ho uld er p re ss 12, 10,8 12,10,8,6, 15,10,5,5 15,10,5,5Ly in g fre nc h p re ss 12, 12 12, 12, 12 15, 15 15, 15, 15Cab le c r o s so v e r /Dumbbe l l 10,12, fai lure 10, 12, fai lure 12, 15, faJ lu re 12,15, fai lurel a te r a l r a is e /Pu s h - u p *

    Coo l - down 10 minu t es 10 minu t es 10 minu t es 10 minu t esLEGS : WEEK 1 WEEK 2 WEEK 3 WEEK 4Warm - u p 10 minu t es 10 minu t es 10 minu t es 10 minu t esSqua t 12,10,8 12, 10,8,6 15,10,5,5 15, 10,5,5D ea d lift fr om f lo o r 12, 10,8 12, 10,8,6 15, 10,5,5 15, 10,5,5H ac k s qu at 12,10,8 12, 10,8,6 15, 10,5,5 15, 10,5,5Ca lf r a is e 12,12 12, 12, 12 15, 15 15, 15, 15L eg e xte n sio n /Le g c ur l! 10, 10,10 10, 10, 10 12,12,12 12, 12, 12B od yw e ig ht lu ng e*

    Coo l - down 10 minu t es 10 minu t es 10 minu t es 10 minu t esPULLS : WE EK I WE EK 2 WEEK 3 WEEK 4Warm - u p 10 minu t es 10 m in u te s 10 m in u te s 10 minu t esPul l -up 12,10,8 12, 10,8,6 15,10,5,5 15,10,5,5B en t- ov er r ow 12, 10,8 12, 10,8,6 15,10,5,5 15,10,5,5U pr ig ht ro w 12,10,8 12, 10,8,6 1$,10,5,$ 15,10,5,5Ha m m er cu rl 12, 12 12, 12, 12 15,15 15,15, 15Ca b le r o w /D um b b e ll 10, 10, 10 10, 10, 10 10 , 10, 10 10,10, 10pu l l -over /S t ra igh t -armp r e s s d own *

    Coo l - down 10 minu t es 10 minu t es 10 minu t es 10 minu t esABS :Re ve r se c ru n c h 12,12,12 12, 12, 12 12,12,12 12,12, 12Crunch 12,12, 12 12, 12, 12 12,12,12 12,12, 12De cl in e m e d i cin e -b a ll t w is t 12,12,12 12, 12, 12 12, 12,12 12, 12, 12CARDlO : TUESDAY TH URSDA Y SATURD AYWeek 1 A D EWeek 2 B D CWeek 3 A B FWeek 4 B D C* Tri -set

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    . . . . .CDZ. . . . .. . . .. . . .c : c:cuLL.o e J:E

    four weeks. More emphasis will be puton using muscle tissue to burn caloriesin workouts and during recovery. Heavytraining will continue to keep the fast-twitch fibers stimulated, yet the lacticacid system will be caUed into play dur-ing each workout, testing the limits ofyour conditioning and recovery abilities.Month 3 isan aU-out sprint to the fin-

    ish. The cellular environment in yourmuscles will be primed and ready to takeon what may be some of the most diffi-cult workouts you've ever faced. You'llshift into your highest gear and redlineyour fat-burning furnace in the process.

    Each month will also involve weeklycardio challenges that must be com-pleted - we'll provide these here andin follow-up articles in our August andSeptember issues.

    THIS EXTREMELY INTENSE PROGRAMSHOULD ELICIT A FUNDAMENTALCHANGE IN THE WAYYOU APPROACHTRAINING FOR THE NEXT 12 WEEKS.WITH SCIENTIFIC SIMPLICITY, CONSISTENT VARIETY AND TEMPERED

    BLAST THROUGHXCESS, YOU'LLANY FATLOSSPLATEAUYOU'VE EVEREXPERIENCED.

    Do Y ou Have W hat It T akes?When all is said and done, this pro-

    gram should elicit a fundamentalchange in the way you approach train-ing for the next 12weeks. Lead by a har-mony of discord - scientific simplicity,consistent variety and tempered excess.This extremely intense, metabolic sym-phony will blast you through any fat-loss plateau you've ever experienced.

    Too many individuals train with nodirection, going tothe gym four or fivedays per week justfor the sake of being there. That isn't

    the path to a killer body Instead, you'llnow train to increase your ability totrain harder the next week. Each work-out is tougher than the one before.Each session has a specific focus. Theintensity, consistency and variety thatthis program provides will enable youto build a phenomenal physique. Theonly question that remains is, will youaccept the challenge?

    S E E C O N T E S TR U L E S O N P A G E 2 3 0

    102 MUSCLE & FITNESS July 2001

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