On April 3, I started an ambitious diet and exercise plan to lean out while maintaining my current muscle mass and strength. I had 10 weeks to drop approximately 5% body fat from an already lean 12% to hit 7% body fat. I am happy to report, the program has been a complete success: my body weight has dropped and, more importantly, I can see the results in the mirror. In spite of the lowered calories, I was able to actually increase strength on all of my core lifts. Want to know how I did it? In the end, my results came down to a plan based on 3 key concepts: the push/pull workout program, carb cycling, and Chad Waterbury’s PLP program. In an effort to best explain, in detail, how I was able to get these spectacular results, I have decided to devote a separate article to each component of my Strong and Shredded in 10 Weeks Program. In addition, part 4 details a few extra tips and tricks, the supplements I was taking, and my commentary on the changes I would make the next time for even better results.
- Part 1: Push/Pull
- Part 2: Carb Cycling
- Part 3: The PLP Program
- Part 4: Tips, Tricks, and Supplements
Part 3 to my Shredded and Strong program involves adding in Chad Waterbury’s PLP program on top of carb cycling and the push/pull training split. The PLP program is simple, and it starts out very easy: do 10 pull-ups, 10 lunges, and 10 push-ups in a day, spread out however you like. The caveat? On day 1 you do 10 of each of the core exercises (pullup, lunges and pushup), but then on each subsequent day you do one more (day 2 = 11, day 3 = 12, etc.). Do not underestimate this program; the volume really adds up. As Waterbury points out, from day 31-60, “you’ll perform an additional 1,635 reps!” And that is on top of the 4-5x per week push/pull program! So what can the PLP program do for you? How about more muscle mass (especially in the back and biceps), increased fat loss, and enhanced recovery? Read on for the full details on the PLP program.
Want to lose fat while maintaining or even gaining muscle? Say hello to carb cycling, a diet strategy that has you adjust your eating to meet your daily needs, allowing for maximal results. By doing this, you can select several days of the week to be your “gain muscle” days while still having several days a week designated as fat loss days. A diet like this will be a little more complicated and require more planning than your typical eat the same every day diet, but the results will speak for themselves. We are talking about the potential for losing fat while actually gaining muscle. Read on to learn how to master carbs for the best of fat loss and muscle retention!
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In my 10 week plan to get lean while gaining or maintaining strength, I had one key training system on my side: the push/pull method. The push/pull workout is a brilliant training system because it allows for the training of each muscle twice a week without overtraining. While it is commonly said that pro bodybuilders only train each body part once per week, what significance does that have for the natural trainee? These professionals load up on not only anabolic steroids but also clenbuteral, T3, insulin, and other potent yet dangerous prescription drugs. These allow for unattainable results for the natural weight lifter. For those without assistance, it is often better to increase the frequency of training rather than try to destroy each body part only once a week. This is where the push/pull program comes in: half of the training days focus on the pushing muscles (chest, triceps, shoulders) while the other half focus on the pulling muscles (back and biceps). Intrigued?
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For those of you who follow my blog, I am sincerely sorry it has been so long since my last post. It has been far too long, and I owe you guys something special. Fortunately, I have something special in the works: a comprehensive 10-week weight-loss plan designed to strip off stubborn fat while retaining or perhaps even adding muscle mass. I am extremely excited about this article, and hopefully you guys are as well. This is a massive project, however, and I cannot guarantee an article until I am fully done with the program myself! So far, however, my results have been extremely promising, as I, an already lean person, have been able to visibly decrease my body fat by several percent while maintaining or gaining strength in all of my lifts. Right now I am about 2/3 of the way done with the plan so I would say expect the article early June. In the mean time, here is a video demonstrating pretty solid form in one of my new favorite exercises, the Pendlay row (look it up, I promise you will love it not only for the lat stimulation but also for its gentleness on the lower back):
While many guys have well-built chest and arm muscles, a sculpted back can take a physique from good to excellent. Unfortunately, many trainees tend to neglect their back, limiting their lifting potential and destroying the symmetry of their build. In the simplest terms, it can be said that a great back is built with rows and deadlifts. If you haven’t checked out my article on deadlifting (perhaps the single most important exercise for your entire body), you can do so here. In this article, however, I hope to be more specific and highlight the top 5 most effective back exercises. With these exercises in your arsenal, you can then take fill out your physique in no time at all!
As I mentioned in my previous article, variation in your workouts is key to long-term muscle development. Not only does variation “shock” the muscle and force them to adapt to a new stimulus, but it also can be a tool to shift the emphasis of the workout on a different aspect of training. In my last article, I described the four different styles of training that should be in every serious lifters repertoire: Volume/Pump Training, Tension/Intensity Training, Power/Max Effort Training, and Dynamic Effort Training. If you didn’t catch my last article, you really should read it here before reading this one. With all of this previous information in mind, I will discuss 3 different ways in which we can alternate these different styles in periods (hence “periodization”) in order to greatly enhance the results in the gym and optimally target all aspects of muscular strength and development.
In resistance training, few concepts are more important than variation. While novice trainers can make decent gains using the same routine day in and day out, eventually everyone hits a plateau. Changing various factors in a workout can mean the difference between big, consistent gains and a long-lasting plateau. You can continue following the same workout you always have, limiting your potential gains, or you can inform yourself about the many ways to add variation discussed within this brief article. In this article I will discuss various types of contractions and training styles so that you can create a plethora of unique workouts and bust through any plateau.
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Are you wasting your time in the gym? If you are not using proper pre and post workout nutrition, you are likely sacrificing much of your potential gains resulting from hard lifting. So assuming that you do not want to waste time in the gym, you should make proper workout nutrition a priority. Basically, if you want to add pounds of lean muscle to your frame in record time, you better listen up!
Do you want to lose fat fast and show off your inner six-pack (of course you do!)? Have you ever tried a traditional low-fat diet with limited success? Well, my friend, let me introduce you to the so called Anabolic Diet. This diet has been a well-kept secret of the fitness and bodybuilding industries and has had very little following outside of these circles. While you may never have heard of the anabolic diet, it is actually the favorite diet of many professional bodybuilders looking to cut down to insanely-low levels of body fat. Granted, you probably don’t want to look like a professional bodybuilder, but they are the foremost experts on losing body fat fast, so LISTEN UP!
