Abbreviated Bodybuilding Training During The Holidays
For the purpose of continued muscle growth and fat loss over the holidays, I have used the principles of cycling that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym.
While it is a low volume/abbreviated bodybuilding routine, it is by no means an easy one.
Click To Enlarge.
Author, Hugo Rivera.
Loading Phase
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Week 1:
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Week 2:
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Week 3:
Growth Phase
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Weeks 4-6:
Active Recovery Phase
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> After Week 6:
Holiday Supplement Recommendation Summary
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Good Supplements To Take Prior To A Cheat Meal Period:
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Additional Basic Supplements:
Holiday Dieting For Non-Cheat Days
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Bodybuilding Diet For Men:
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Bodybuilding Diet For Women:
Conclusion
The longest routine is the one from week three. It lasts around 75 minutes. It is exhausting as well. Try it out and provided that you follow a good diet along with it just limiting yourself to cheat meals on Thanksgiving day, Christmas day and New Years Eve, you should avoid the catastrophic effects that the holidays leave behind in moat people. As a matter of fact, you should look better!
For the purpose of continued muscle growth and fat loss over the holidays, I have used the principles of cycling that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym.
While it is a low volume/abbreviated bodybuilding routine, it is by no means an easy one.
Author, Hugo Rivera.
Loading Phase
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Week 1:
- Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)
- Superset:
- Incline Dumbbell Bench Press 3 sets (No Rest)
Wide Grip Pull-Ups To Front 3 sets (60 seconds)
- Incline Dumbbell Bench Press 3 sets (No Rest)
- Superset:
- Upright Rows 2 sets (No Rest)
Bent Over Laterals 2 sets (60 seconds)
- Upright Rows 2 sets (No Rest)
- Superset:
- Seated Incline Curls 2 sets (No Rest)
Triceps Dips 2 sets (60 seconds)
- Seated Incline Curls 2 sets (No Rest)
- Giant-set:
- Leg Extensions 3 sets (No Rest)
Leg Curls 3 sets (No Rest)
Squats (Wide Stance) 3 sets (No Rest)
Calf Raises 3 sets (60 seconds)
Click Here For A Printable Log Of Week 1: Monday.
Click Here For A Printable Log Of Week 1: Wednesday.
Click Here For A Printable Log Of Week 1: Friday.
- Leg Extensions 3 sets (No Rest)
- Superset:
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Week 2:
- Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)
- Superset:
- Incline Dumbbell Bench Press 4 sets (No Rest)
Wide Grip Pull-Ups To Front 4 sets (60 seconds)
- Incline Dumbbell Bench Press 4 sets (No Rest)
- Superset:
- Upright Rows 2 sets (No Rest)
Bent Over Laterals 2 sets (60 seconds)
- Upright Rows 2 sets (No Rest)
- Superset:
- Seated Incline Curls 3 sets (No Rest)
Triceps Dips 3 sets (60 seconds)
- Seated Incline Curls 3 sets (No Rest)
- Giant-set:
- Leg Extensions 4 sets (No Rest)
Leg Curls 4 sets (No Rest)
Squats (Wide Stance) 4 sets (No Rest)
Calf Raises 4 sets (60 seconds)
Click Here For A Printable Log Of Week 2: Monday.
Click Here For A Printable Log Of Week 2: Wednesday.
Click Here For A Printable Log Of Week 2: Friday.
- Leg Extensions 4 sets (No Rest)
- Superset:
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Week 3:
- Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)
- Superset:
- Incline Dumbbell Bench Press 5 sets (No Rest)
Wide Grip Pull-ups To Front 5 sets (60 seconds)
- Incline Dumbbell Bench Press 5 sets (No Rest)
- Superset:
- Upright Rows 3 sets (No Rest)
Bent Over Laterals 3 sets (60 seconds)
- Upright Rows 3 sets (No Rest)
- Superset:
- Seated Incline Curls 3 sets (No Rest)
Triceps Dips 3 sets (60 seconds)
- Seated Incline Curls 3 sets (No Rest)
- Giant-set:
- Lunges 5 sets (No Rest)
Leg Curls 5 sets (No Rest)
Squats (Wide Stance) 5 sets (No Rest)
Calf Raises 5 sets (60 seconds)
Click Here For A Printable Log Of Week 3: Monday.
Click Here For A Printable Log Of Week 3: Wednesday.
Click Here For A Printable Log Of Week 3: Friday.
- Lunges 5 sets (No Rest)
- Superset:
Growth Phase
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Weeks 4-6:
- Mon (10-12 reps), Wed (8-10 reps), Fri (6-8 reps)
- Modified Superset:
- Incline Bench Press 3 sets (Rest 90 seconds)
Chin-ups (Palms facing you) 3 sets (Rest 90 seconds)
- Incline Bench Press 3 sets (Rest 90 seconds)
- Modified Giant-set:
- Rear Delt Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds)
E-Z Curls 2 sets (Rest 45 seconds)
Close Grip Bench Press 2 sets (Rest 45 seconds)
- Rear Delt Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds)
- Modified Giant-set:
- Lunges (press with ball of foot) 3 sets (Rest 60 seconds)
Leg Curls (Toes Out) 3 sets (Rest 60 seconds)
Squats or Leg Press 3 sets (Rest 60 seconds)
Calf Raises 3 sets (Rest 60 seconds)
Click Here For A Printable Log Of Week 4-6: Monday.
Click Here For A Printable Log Of Week 4-6: Wednesday.
Click Here For A Printable Log Of Week 4-6: Friday.
- Lunges (press with ball of foot) 3 sets (Rest 60 seconds)
- Modified Superset:
Active Recovery Phase
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> After Week 6:
- Two full-body workouts a week; a routine similar to the Growth Phase (above) performed only on Mondays and Thursdays with two sets per exercise, each set consisting of 13-15 repetitions. Also, do 20-30 minutes of cardio, first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total day of rest.
Holiday Supplement Recommendation Summary
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Good Supplements To Take Prior To A Cheat Meal Period:
- 200 mcg Chromium Picolinate
- 300 mg Alpha Lipoic Acid
- Nitric Oxide Booster/Creatine Product Such As Labrada's Re-Charge
- Digestive Enzymes
- Essential Fats such as Flax or Fish Oils
- Thermogenic/Appetite Suppressing Supplement like Charge ASF
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED PRODUCT</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>Labrada Presents:
Charge Ephedra Free
The first time I showed someone the transparent red bottle of Charge! ASF and told them it would do all of those wonderful things, they laughed at me. When I added "...and it will only take two capsules", they just about had a fit.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>Labrada Presents:Charge Ephedra Free
The first time I showed someone the transparent red bottle of Charge! ASF and told them it would do all of those wonderful things, they laughed at me. When I added "...and it will only take two capsules", they just about had a fit.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Additional Basic Supplements:
- Comprehensive Multiple Vitamins and Mineral Formula (should go without saying)
- Meal Replacement Packets or Protein Supplements to be used whenever not able to consume a real meal.
- 1 gram of vitamin C at Meals 1, 3 and 5. <!--Extra vitamin C not only may help lower cortisol levels but also keeps immunity high during this period where most people catch colds.-->
Holiday Dieting For Non-Cheat Days
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Bodybuilding Diet For Men:
Meal 1 (7 AM)- 1 cup of dry oats mixed with water
- 1 cup of egg beaters
Meal 2 (9 AM)- Meal replacement packet like Labrada's Lean Body mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
- 1 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)- 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
- 2 cups of green beans, broccoli or any other desired vegetable
- 6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)- Same as Meal 2 but without flaxseed oil.
Meal 5 (6 PM)- 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
- 2 cups of green beans, broccoli or any other desired vegetable
- 6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)- 2 scoops of slow released proteins like Pro V60 and 1 tablespoon of Flaxseed Oil
<IMG alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Bodybuilding Diet For Women:
Meal 1 (7 AM)- 1/2 cup of dry oats mixed with water
- 1/2 cup of egg beaters
Meal 2 (9 AM)- Meal replacement packet like Labrada's Lean Body for Her mixed with water or a protein powder (with around 25-30 grams of protein) mixed with 25-30 grams of carbs from cream of rice, grits, or oatmeal.
- 1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)
Meal 3 (12 Noon)- 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
- 2 cups of green beans, broccoli or any other desired vegetable
- 6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)- Same as Meal 2 but no flaxseed oil.
Meal 5 (6 PM)- 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
- 2 cups of green beans, broccoli or any other desired vegetable
- 6 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)- 1 scoop of slow released proteins like Pro V60 and 1/2 tablespoon of Flaxseed Oil
<TABLE border=0 cellSpacing=3 cellPadding=3 width=420 bgColor=#444444><TBODY><TR><TD>RELATED PRODUCT</TD></TR><TR><TD bgColor=#000000><TABLE border=0 cellSpacing=4 cellPadding=3 bgColor=#000000><TBODY><TR><TD vAlign=center align=middle>
</TD><TD>Labrada Presents:
Pro V60
ProV60 is an instant, multi-purpose protein blend that provides both men and women alike with a delicious, convenient way to get all of the additional protein that their bodies need for today's active lifestyles.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
</TD><TD>Labrada Presents:Pro V60
ProV60 is an instant, multi-purpose protein blend that provides both men and women alike with a delicious, convenient way to get all of the additional protein that their bodies need for today's active lifestyles.
[ Click here to learn more. ]</TD></TR></TBODY></TABLE></TD></TR></TBODY></TABLE>
Conclusion
The longest routine is the one from week three. It lasts around 75 minutes. It is exhausting as well. Try it out and provided that you follow a good diet along with it just limiting yourself to cheat meals on Thanksgiving day, Christmas day and New Years Eve, you should avoid the catastrophic effects that the holidays leave behind in moat people. As a matter of fact, you should look better!
