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[SIZE=+4]"HARDGAINER’S" RECOMP WORKOUT[/SIZE]
Originally posted online: March 30, 2008...this was a sample of a workout plan for those looking for sheer "recomp" effects - maximize fat loss while perhaps gaining a bit of muscle. A lot of people had a lot of success with it, so I felt it was a good idea to share it here for those who hadn't gotten the opportunity to check it out previously.
Basic Split:
Monday: Tension 1: Upper Body PUSH + Lower Body QUAD-DOMINANT
Tuesday: Tension 2: Upper Body PULL + Lower Body HAM-DOMINANT
Wednesday: OFF
Thursday: Metabolic Series Set
Friday: Ancillary Circuits
Saturday: OFF
Sunday: OFF
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[SIZE=+2]Monday: Tension Workout 1[/SIZE]
Part A: Upper Body – PUSH
1. Overhead Press (90 degree angle)
2. Incline Bench (45 degree angle)
3. Incline Bench (20-30 degree angle)
4. Flat Bench (0 degree angle)
5. Dips (Weighted)
Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body push workout should only be comprised of 9 working sets.
Part B: Lower Body – QUAD-DOMINANT
1. Front Squat
2. Back Squat
3. Lunge
Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body quad dominant workout should only be comprised of 5 working sets.
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[SIZE=+2]Tuesday: Tension Workout 2[/SIZE]
Part A: Upper Body – PULL
1. Pull-Up (Pronated-Grip; Weighted)
2. Upright Rows
3. Bent-Over Row
4. T-Bar Row
5. Chin-Up (Supinated Grip; Weighted)
Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body pull workout should only be comprised of 9 working sets.
Part B: Lower Body – HAM-DOMINANT
1. Good Morning
2. Deadlift
3. Hyperextension (Weighted)
Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body ham dominant workout should only be comprised of 5 working sets.
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Wednesday: OFF
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[SIZE=+2]Thursday: Metabolic Series[/SIZE]
1. Pull-Ups (un-weighted)
2. Jump Squats (goal: 135 lbs.)
3. Power Push-Ups (un-weighted)
4. Barbell Pull-Press (goal: 135 lbs.)
5. Hang Power-Clean (goal: 135 lbs.)
6. Chin-Ups (un-weighted)
Metabolic Series Notes: Start with 3 sets completely through this series in rapid fashion, aiming for 20 reps each and a mere 2 minutes rest at the completion of each series. In other words, perform one series, rest for 2 minutes, perform another series, rest for 2 minutes, and perform your last series. When you can accomplish this with ease, add one additional series until you can accomplish 5 series through. Once you can accomplish 5 complete series at 20 reps without vomiting at all the suggested goals – you have reached max achievement on this training protocol.
----------------------------------------------------------------------------------------------------------------
[SIZE=+2]Friday: Ancillary Circuits[/SIZE]
Part A: Forearms:
1. Forward Curls
2. Reverse Curls
3. Hammer Curls
20 reps each in rapid succession. Repeat twice through this circuit.
Part B: Calves
1. Standing Calf Raises
2. Seated Calf Raises
3. Plate Drags
20 reps each in rapid succession. A “Plate Drag” is a forward push of a designated weight on the ground to center forces on the tibialis anterior…a “rep” in this regard approximates one full push at the knee. Repeat twice through this circuit.
Part C: Abs
1. Decline Sit Up
2. Roman Chair Leg Raise
3. Russian Twist (weighted)
4. Suitcase Deadlifts
20 reps each in rapid succession. Repeat twice through this circuit.
Originally posted online: March 30, 2008...this was a sample of a workout plan for those looking for sheer "recomp" effects - maximize fat loss while perhaps gaining a bit of muscle. A lot of people had a lot of success with it, so I felt it was a good idea to share it here for those who hadn't gotten the opportunity to check it out previously.
Basic Split:
Monday: Tension 1: Upper Body PUSH + Lower Body QUAD-DOMINANT
Tuesday: Tension 2: Upper Body PULL + Lower Body HAM-DOMINANT
Wednesday: OFF
Thursday: Metabolic Series Set
Friday: Ancillary Circuits
Saturday: OFF
Sunday: OFF
---------------------------------------------------------------------------------------------------------
[SIZE=+2]Monday: Tension Workout 1[/SIZE]
Part A: Upper Body – PUSH
1. Overhead Press (90 degree angle)
2. Incline Bench (45 degree angle)
3. Incline Bench (20-30 degree angle)
4. Flat Bench (0 degree angle)
5. Dips (Weighted)
Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body push workout should only be comprised of 9 working sets.
Part B: Lower Body – QUAD-DOMINANT
1. Front Squat
2. Back Squat
3. Lunge
Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body quad dominant workout should only be comprised of 5 working sets.
---------------------------------------------------------------------------------------------------------
[SIZE=+2]Tuesday: Tension Workout 2[/SIZE]
Part A: Upper Body – PULL
1. Pull-Up (Pronated-Grip; Weighted)
2. Upright Rows
3. Bent-Over Row
4. T-Bar Row
5. Chin-Up (Supinated Grip; Weighted)
Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body pull workout should only be comprised of 9 working sets.
Part B: Lower Body – HAM-DOMINANT
1. Good Morning
2. Deadlift
3. Hyperextension (Weighted)
Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body ham dominant workout should only be comprised of 5 working sets.
----------------------------------------------------------------------------------------------------------
Wednesday: OFF
----------------------------------------------------------------------------------------------------------
[SIZE=+2]Thursday: Metabolic Series[/SIZE]
1. Pull-Ups (un-weighted)
2. Jump Squats (goal: 135 lbs.)
3. Power Push-Ups (un-weighted)
4. Barbell Pull-Press (goal: 135 lbs.)
5. Hang Power-Clean (goal: 135 lbs.)
6. Chin-Ups (un-weighted)
Metabolic Series Notes: Start with 3 sets completely through this series in rapid fashion, aiming for 20 reps each and a mere 2 minutes rest at the completion of each series. In other words, perform one series, rest for 2 minutes, perform another series, rest for 2 minutes, and perform your last series. When you can accomplish this with ease, add one additional series until you can accomplish 5 series through. Once you can accomplish 5 complete series at 20 reps without vomiting at all the suggested goals – you have reached max achievement on this training protocol.
----------------------------------------------------------------------------------------------------------------
[SIZE=+2]Friday: Ancillary Circuits[/SIZE]
Part A: Forearms:
1. Forward Curls
2. Reverse Curls
3. Hammer Curls
20 reps each in rapid succession. Repeat twice through this circuit.
Part B: Calves
1. Standing Calf Raises
2. Seated Calf Raises
3. Plate Drags
20 reps each in rapid succession. A “Plate Drag” is a forward push of a designated weight on the ground to center forces on the tibialis anterior…a “rep” in this regard approximates one full push at the knee. Repeat twice through this circuit.
Part C: Abs
1. Decline Sit Up
2. Roman Chair Leg Raise
3. Russian Twist (weighted)
4. Suitcase Deadlifts
20 reps each in rapid succession. Repeat twice through this circuit.
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