U.L.T.R. A. 12 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 10 By Christopher M. Lockwood, MS, CSCS
f
or the past nine months, I’ve tried to write an intro compelling enough to make you feel as if
you must try ULTRA. As measured by the flood of letters, phone calls, e-mails and messages
posted on the muscle-fitness.com website, the response has been great. If you haven’t tried ULTRA, it’s not too late to start. Summer is just around the corner, and ULTRA is the ticket for looking good when you trade in your winter duds for bikinis or shorts. That’s because for the next three months, Chris Aceto and I are going to take you through a training, nutrition and supplement program designed to add more muscle while simultaneously ridding your body of loads of fat.
f f i e R t r e b o R y b s o t o h P 190
MUSCLE & FITNESS April
2000
The
ULTRA
System Training Progression
From the Trenches Ever notice how so many self-professed exercise gurus look as if they’ve never set foot inside a gym, let alone dabbled in the world of giant sets, ephedrine stacks or, God forbid, sprints to the trash can after an all-out set of leg presses? You You can’t say that about this month’s primary contributor, contributor, Mark Myhal, PhD, who just wrapped up his doctorate at Ohio State University in Columbus. Myhal has lectured on performance-enhancing aids at the Gatorade Sports Science Institute’s national conference, among other gatherings; is co-authoring a chapter on hormones as performance-enhancing drugs for a volSeated Dumbbell ume of the book series Contemporary Press Endocrinology (Humana Press); and works as a personal trainer at World Gym Fitness Center in Columbus. Credentials aside, Myhal is a bodybuilder at heart, and it was this combination of expertise and real-life iron-head grit that made him the obvious choice as counsel for ULTRA 10. You’re now 13 weeks away from completing the program, so like a competitive bodybuilder dialing it in for a competition, you should be taking a contest-prep-type approach to your training and diet. One of the biggest mistakes you can make at this stage, says Myhal, is relying on what he calls Barbie-doll exercises using light weight and high reps. He explains: “[Former pro bodybuilder] Mike Francois and I used to talk about this a lot when he was competing, and it all came back to staying primarily with fundamental lifts, diet, supplements and posing. That’s what brought out the separation and detail — not a bunch of miscellaneous exercises using light weight, which cost you a lot of size in the long run.” Instead, Myhal recommends a precontest training scheme that alternates heavy and light weeks, applying both high and low rep counts to basic lifts.
Anything But Easy Sounds easy, but there’s nothing easy about the training itself. One week you’ll go heavy on back and legs and light on everything else; the next, you’ll reverse that. On heavy days, you’ll push yourself to absolute failure on each of your working (as opposed to warm-up) sets by using an appropriately heavy weight and employing a series of radically different rep and set schemes. “On heavy days, the bottom line is making sure you recruit everything — both fast-twitch and slow-twitch muscle fibers, ” continues Myhal. Hitting both fiber types often will require a couple of sets using serious weight — lifted explosively but under control —
that allows you to complete only 6–8 reps, in order to hit fasttwitch fibers, then stripping weight off immediately and blasting out another 15–20, which finishes off slow-twitch fibers. As if that weren’t enough, we’ll occasionally have you finish with strict negatives taken to failure and isometric reps, until your muscles are absolutely spent and every contractile property has been completely torched and exhausted. “On your light days, you’re in and out of the gym in half an hour,” explains Myhal. “It doesn’t feel like you’ve done much, but when you come back for heavy day, you’re ready to hit it!” Light days will be about 30% less intense than heavy days in terms of the absolute weight you’ll be using, and you’ll be stopping well short of failure on each of your shortened sets. The goal then is to stimulate your muscles without totally wasting them. Warm-up sets are particularly important during this phase. Myhal believes in gradually increasing poundage up to your working weight — but never at the expense of exhausting your muscles. To that end, he recommends progressive increases in low-rep warm-up sets. “There’s no sense in doing warmup sets of 8–10 reps all the way up to your working weight,” he says. “By the time you do end up handling the heavier weight, your partner is doing most of the work. Instead, begin with a light warm-up set of 8–10 reps, then triple- or single-rep your way up to prepare your nervous system for the working weight. Then, let your muscles do the rest!” Christopher M. Lockwood, MS, CSCS, has a master’s degree in exercise and sports science. He’s a member of the National Strength and Conditioning Association, American College of Sports Medicine and Internati onal Society of Biomechanics in Sport and is certified as a personal trainer by the American Council on Exercise. M&F staff A former M&F staff writer, Chris now works for Weider Nutrition International in Salt Lake City.
ULTRA Physiques to Appear in M&F For more information on how you can showcase your ULTRA results and appear in a future issue of M&F, check out “Success Stories for MUSCLE & FITNESS” on page 159 in the July 1999 issue. As flattering as the “wow” factor from friends and family may be, taking measurements is a more precise method for quantifying your progress. It’s also necessary for entering our ULTRA system contest. For more details on fitness testing, check out page 166 of that same issue. April 2000 MUSCLE & FITNESS
191
NUTRITION Diet Rx By Christopher M. Lockwood, MS, CSCS, and Chris Aceto
s
tarting in week 2, consume only as many calories as your body expends each day. (To determine your approximate daily calorie requirements, refer to page 172 of the July 1999 issue of M&F.) Mark Myhal, PhD, recommends cycling your calorie consumption between higher- and lower-carb days. “Eat low carbs (about 100 grams per day) for two days, or on your light training days, and higher carbs the night before a heavy lifting day and then up through and immediately after that workout,” he advises. “Then
We recommend pizza as a tasty cheat meal. meal. it’s back to two days of lower carbs.” Despite the cycling, your dietary intake this month should approximate Aceto’s recommended macronutrient macronutrient ratios: 50:35:15 (carbs:protein:fat). Myhal also stresses the importance of consuming a meal-replacement product after your workout. “The optimal window of opportunity for replenishing muscle glycogen is immediately postexercise, tapering for several hours afterward. Before you leave the gym, drink a premade liquid supplement combining a lot of carbs with protein. Then, when you get home, have a meal combining a lot of protein with carbs.” Myhal also advocates eating a cheat meal once a week. We’re partial to pizza, and find that the extra fat really helps if consumed the night before a heavy leg or chest workout.
Supplement Rx Performance-enhancing aids are Myhal’s specialty, so we picked his brain to find out which supplements can help you in your quest for more muscle and less bodyfat — and which can’t. Here’s what he had to say. ephedrine “If used conservatively by someone who doesn’t have underlying medical conditions such as high blood pressure, heart problems, diabetes or psychological problems, ephedrine is relatively safe. There’s no way to predict who’s going to have problems, but in controlled studies, in most cases there are few adverse side effects noted. That’s how it is with almost anything — aspirin, vitamins, etc. It’s when you look at controlled studies vs. the more-is-better boneheads in the real world that you find problems.”
prohormones “As far as I’m concerned, prohormones are a doping issue. But if it’s permitted in the competition and the competitors are at least 21 years old, then it’s fine. The diols (androdiol, norandrodiol, etc.) seem to work best for the guys; the diones (androstenedione) don’t seem to do much, which is consistent with the literature. For women, I think that the norandrodiols and dions work very well in lower doses for increasing strength, muscle mass and libido, but they come with pretty strict precautions. Specifically, pregnant women should not use them, and women planning to become pregnant should be off all ergogenic supplements at least three months prior to conception.” creatine “Without question, men and women wanting to put on muscle will probably benefit from creatine.” sodium “Sodium is important for allowing carbohydrates to get into your cells.” glycerin and glycerol “For aesthetic purposes, they might draw water into the vascular compartments. So they might help you fill out and keep your muscles full by keeping water in the vascular compartments rather than under the skin. They also take a long time to metabolize, even though they act like a carbohydrate.” glucosamine and chondroitin sulfate For joint integrity and preventing inflammation, Myhal highly recommends this combination. SAMe “This is a big one! Make sure you’re going for SAMe containing butane-disulfonate, because it’s more stable than one containing tonsilate. Butane-disulfonate SAMe is a methyl donor, which helps with arthritis, depression and liver problems.” isoflavones “I think these are going to be popular supplements in the future because of their application as antioxidants, antiaromatases and nonsteriodal anabolics.”
supplementing: month10 ephedrine1 Take up to 25 mg, three times daily, during weeks 2–4. Herbals such as mahuang and ephedra contain standardized quantities of effective ephedrine dosages. Don’t use ephedrine products if you have high blood pressure or other medical conditions that would contraindicate its use. Don’t exceed recommended dosages and be wary of accidental overdosing from combining ephedrine and pseudoephedrine sources such as cold medications and diet products. caffeine1 Take up to 100–200 mg, three times daily, during weeks 2–4. norandrodiol Take up to 300 mg (men) or 100 mg (women) daily of the oral forms. If you are using the new sub-
192 MUSCLE & FITNESS April 2000
lingual cyclodextrin formulations, doses should be cut by at least half. Those with a family history of, or who have been diagnosed with, certain forms of cancer should not use prohormone supplements such as this. Discontinue use or decrease dosage significantly if you experience unusual facial hair, acne, difficulty going to the bathroom or a deepening of your voice. Men over the age of 40 should undergo a prostate exam before using any prohormone prohormone product. creatine Take 2–7 grams daily. meal replacement or protein supplement Take 1–2 packets or premade drinks daily. 1
Many diet supplements contain both ephedrine and caffeine in the prescribed dosages.
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H 10
ULTRA:
Meal Planning
This month, the challenge is to maintain a calorically neutral state, meaning you’ll neither be increasing calories to add mass nor 15% 15% decreasing calories. With the appropriate Fat training and cardio strategy as outlined in the training section, however, you’ll likely 35% see a drop in bodyfat in the coming fourProtein week period. During this time, maintain a very low fat
meals 7 large egg whites, scrambled with 1 large egg 4 slices whole-wheat bread 4 Tbsp. fat fat-fr -free cream cheese 6 oz. orange juice
Cals
Carb (g) Pro (g (g) Fat (g (g)
By Chris Aceto
intake, fixing your dietary fat at 15% of your total daily calories, with half (50%) of your total calories coming from carbs and 35% from protein. Each meal below yields approximately 600 calories (with 75 grams of carbohydrate, 52 grams of protein and 10 grams of fat). 50% The following snacks yield approximately Carbs 300 calories (38 grams of carbohydrate, 26 grams of protein and 5 grams of fat).
meals
Cals
98 70 292 56 80
0 0 52 4 18 18
25 6 12 10 0
0 5 4 0 0
7 oz. oz. turk turkey ey brea breast st cutl cutlet et,, gril grille led d wit with 2 Tbsp. sp. barbecue sauce 8 oz. baked sweet potato small green salad with 1 Tbsp. low-calorie dressing
596
74
53
9
Totals
2 cups 2% cottage cheese with pineapple 2 rice cakes
540 70
60 14
54 2
10 0
Totals
610
74
56
10
Totals
6 oz. round steak, cut in strips and grilled 1 cup cooked rice 3 Tbsp. teriyaki glaze 1 cup broccoli florets 1 ⁄ 4 cup canned pineapple chunks (in own juice)
Totals
233 209 72 56
0 44 15 10
37 6 3 4
10 1 0 0
36
9
0
0
606
78
50
11
262 28 182 16 36 50
46 2 0 4 12 12
6 10 38 0 0 0
6 0 3 0 0 0
574
76
54
9
154
0
33
3
156 220
33 41
6 7
0 1
89
1
6
6
Totals
619
75
52
10
8 oz. swordfish, grilled 7 oz. baked potato 1 cup okra steamed with 1 ⁄ 2 chopped onion
258 218 70 30
0 50 15 7
45 4 3 0
9 0 1 0
576
72
52
10
182 209 134 45
0 44 22 9
38 6 7 2
3 1 2 1
570
75
53
7
31 ⁄ 2 oz. oz. can can tuna tuna,, wate waterr pack packed ed 3 Tbsp. lite mayonnaise 1 onion bagel 2 slices fat-free cheese sliced tomato and lettuce carr carrot ot stic sticks ks (from (from 1 larg large e carr carrot ot))
171 90 230 56 20 48
0 9 46 4 4 10
36 0 8 10 1 1
3 6 1 0 0 1
Totals
615
73
56
11
Totals
2 9-inch tortillas 2 slices fat-free cheese 6 oz. chicken breast, grilled 2 tsp. mustard 3 Tbsp. fat-free mayonnaise 1 ⁄ 2 banana or 1 kiwi Totals
Simmer together: 5 oz. oz. chic chicke ken n brea breast st,, chop choppe ped d 14 oz. can diced tomatoes flavored with basil and garlic 2 oz. pasta, cooked but firm 4 Tbsp. Parmesan cheese (sprinkle on top)
Totals
6 oz. chicken breast, grilled 1 cup cooked rice 1 ⁄ 2 cup garbanzo beans 3 ⁄ 4 cup cauliflower and carrots Totals
6 oz. ground turkey, browned 1 cup cooked rice 1 ⁄ 2 cup kidney beans 11 ⁄ 4 cup zucchini slices
snacks
215 215 50 234 80
0 10 54 11
47 0 4 3
5 1 1 3
57 9
75
54
10
219 209 121 40
0 44 21 9
39 6 7 1
7 1 1 0
58 9
74
53
9
Cals
2 cups low-fat milk 2 Tbsp. whey protein powder 1 ⁄ 2 banana Totals 1 ⁄ 2
cup oats, cooked 5 Tbsp. sp. whey protein powd owder 1 ⁄ 4 cup strawberries Totals
3 oz. chicken breast, grilled 2 slices whole-wheat bread sliced tomato and lettuce 2 Tbsp. fat-free mayonnaise Totals
3 oz. deli turkey breast 1 pita pocket 1 slice fat-free cheese 1 Tbsp. fat-free mayonnaise Totals
1 cup low-fat milk 1 cup orange juice 4 Tbsp. whey protein powder Totals
11 ⁄ 2
oz. cream of rice cereal 4 Tbsp. whey protein powder 1 tsp. peanut butter Totals
Carb (g (g) Pro (g (g) Fat (g (g)
Carb (g (g) Pro (g (g) Fat (g (g)
214 40 50
24 1 12
16 8 0
6 0 0
30 4
37
24
6
155 100 33
27 3 8
5 20 0
3 2 0
28 8
38
25
5
87 146 20 24
0 26 4 6
19 6 1 0
2 2 1 0
27 7
36
26
5
91 153 28 12
1 31 2 3
15 5 5 0
3 1 0 0
28 4
37
25
4
107 100 80
12 12 24 2
8 0 16
3 0 1
28 7
38
24
4
160 80 30
35 2 1
4 16 2
1 1 2
27 0
38
22
4
planner meal& snack snack planner Knowing how many calories you need to consume each day to reach a calorically neutral state, you can determine how many of the above meals and snacks you need, as well as the total grams of carbs, protein and fat you’ll eat with each combination. Meals
Snacks
Calor ie ies
Carbs (g)
Pro (g)
Fat (g)
3 3 4 5 5 6
2 3 1 0 2 0
2,400 2,700 2,700 3,000 3,600 3,600
300 338 338 375 450 450
210 23 2 36 236 262 315 315
40 45 45 50 60 60
April 2000 MUSCLE & FITNESS
193
➔
ULTRA: Made to Order The training and diet regimens Chris Aceto, Mark Myhal and I have devised for you this month are merely a guide to packing muscle on your frame while starting to reduce your bodyfat. For the remainder of ULTRA, the pendulum will swing toward the latter. So if your particular goals deviate somewhat from ULTRA’s, make the following adjustments:
1
More Muscle: This month is pretty intense and can definitely put on extra muscle mass. We’re beginning to cut calories, though, so if you want even more muscle gains, increase your calories per day to approximately 250–500 above your daily expenditure. Also, limit cardio to one 30-minute session per day, five days per week.
rulesthismonth
1
Stretch lightly after cardio warm-up and before weight training. Do 2–3 sets of each stretch, holding the stretched position for 15–30 seconds. Take advantage of downtime between sets to stretch the muscles you’re working, which promotes recovery and flexibility.
2
2
More Strength: Traditional strength training bears little resemblance to this month’s program. So if strength is what you’re after, stick with the heavy and light training cycles but drop the drop sets and supersets. Instead, do 2–4 straight sets of each exercise, keeping your reps in the 3–8 range and your rest periods 3–5 minutes long. Again, increase your calories per day to 250–500 above your daily expenditure, and limit your cardio to no more than 30 minutes per session, five days per week.
On heavy training days, keep your rest between straight sets at 11 ⁄ 2–3 minutes. The exception is when you’re doing drop, strip or supersets, in which case you’ll rest only as long as it takes to strip the weight off the bar or move f rom one station to the next. On light training days, rest 30 seconds or so between sets. You can also treat your light training days as a circuit, doing one set of each exercise in succession without resting, then repeating the circuit. Also, pay close attention to the footnotes following each training day’s information for additional instructions on rest periods and intensity. intensity.
3
3 4
Less Bodyfat/Weight Loss: Other than perhaps shaving a few more calories from your daily total, you needn’t make any further alterations if this is your primary goal. Better Cardio: We keep your cardio intensity at around 65% MHR so that you don’t burn an excessive amount of carbohydrates. But if your goal is to increase the maximal amount of oxygen that your body takes in and utilizes, you’ll need to increase your cardio intensity progressively so that you’re performing more difficult work. Work up from 65% in 21 ⁄ 2%–5% increments each cardio session.
Precede the first exercise for a given bodypart with a very light (30% or so 1RM) 8–10-rep warm-up set. From there, progress toward your working weight with 3–4 more warmup sets, 1–3 reps per set. Subsequent exercises for that bodypart need only be preceded by one very light warm-up set (30%–40% 1RM) of 6–8 reps.
Seated Row
5
Greater Flexibility: Stretching before and between sets is good, but more advanced flexibility training, including dynamic-type stretching, can offer even more benefits. Definitely have a qualified strength coach or physical therapist show you proper form and technique for these more advanced flexibility systems.
6
Time and/or Equipment Setbacks: Adjusting this month’s program according to your own time or equipment constraints may require combining specific training days or choosing alternative exercises that most closely replicate those prescribed.
7
New to ULTRA: Since the relative intensity of this program can be extreme, especially on heavy days, some restraint is in order if you’re just starting out.
Rank beginners: Begin by following only those training days designated as light training days, choosing only one exercise per bodypart and progressively increasing the weight from 60% 1RM to 80%. After you can do three maximal sets of 8–10 reps, begin adding additional exercises as you feel more confident. Only after you’re doing all exercises for three sets each should you advance into this month’s progression. That’ll take some time, but it’s a much smarter and safer way to approach this program. Intermediate & advanced bodybuilders: Listen to the feedback your body gives you. If this phase exceeds your capabilities, back it down and work your way up to what is prescribed.
f f i e R
percentage1 percentage 1RMandreps Use the following chart to help determine how many reps you should be able to complete at different percentages of your 1RM for various exercises. These numbers apply only to straight sets or the first set of a superset or drop set. Reps
% 1RM
Reps
% 1RM
1
100
15
2–3
95
20–25
70 65
4
90
25
60
6
85
40–50
50
8–10
80
80–100
40
10–12
75
>100
30
Join us next month when renowned protein expert Peter Lemon, PhD, Fitness Olympia champion Mary Yockey and bodybuilding superstar Shawn Ray offer their insights on training and diet as you move even closer to achieving your perfect body. body. April 2000 MUSCLE & FITNESS
194
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H 10
weeklyguidelines Intensity
week one . Go heavy on leg and upper-back days and light on other training days. On heavy days, percentage 1RM will vary depending on the prescribed number of reps — each weight should cause you to reach failure at the prescribed number of reps. On light days, lift at 60% 1RM and don’t exceed the prescribed number of reps.
Rest Between Sets
Cardio
See ULTRA Rule No. 3
5 days per week, 30–45 minutes per session, 65% MHR. (Don’t do a cardio session the morning of, or day before, a heavy leg session.)
See ULTRA Rule No. 3
5 days per week, twice daily, 20–30 minutes per session, 65% MHR.
See ULTRA Rule No. 3
5 days per week, twice daily, 25–30 minutes per session, 65% MHR. (Don’t do a cardio session the morning of, or day before, a heavy leg session.)
See ULTRA Rule No. 3
5 days per week, twice daily, 30 minutes per session, 65% MHR.
week two.. . two Go light on leg and upper-back days and heavy on other training days. On heavy days, percentage 1RM will vary depending on the prescribed number of reps — each weight should cause you to reach failure in the range given. On light days, lift at 60% 1RM and don’t exceed the prescribed number of reps.
week three Go heavy on leg and upper-back days and light on other training days. On heavy days, use a weight 2 1 ⁄ 2%–5% heavier than in Week 1. Each weight should cause you to reach failure at the prescribed number of reps. On light days, lift at 60% 1RM and don’t exceed the prescribed number of reps.
week four.. . four Go light on leg and upper-back days and heavy on other training days. On heavy days, use a weight 2 1 ⁄ 2%–5% heavier than in Week 2. Each weight should cause you to reach failure at the prescribed number of reps. On light days, lift at 60% 1RM and don’t exceed the prescribed number of reps.
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Quads, hamstrings, glutes, hip adductors, abductors and flexors, low back
day one one week one one
week two two
week three three
week four four
Squat / 8–10 8–10
/ 8–10 8–10
/ 8
/ 8
/ 8–10 8–10
/ 8–10 8–10
/ 8
/ 8
/ 50 50 1
/ 8
/ 8
/ 50 50 1
/8
/8
/ 26 262
/ 8
/ 8
/ 26 262
/8
/8
/ 8–15 8–15
/ 8
/ 8
/ 8–15 8–15
/ 50 50 1
/ 8
/ 8
/ 50 50 1
/ 8
/ 8
/ 8
/ 8
Leg Press Leg Extension Hack Squat / 8
/ 8
Lying Leg Curl /8
/8
Romanian Deadlift / 8–15 8–15
/ 8–15 8–15
/ 8–15 8–15
/ 8–15 8–15
/ 8
/ 8
Seated Leg Curl / 26 262
/ 26 262
/8
/8
Choose a weight equal to 60% 1RM. Complete 25 reps, rest 20 seconds, complete 15 more reps, rest 20 seconds, and complete 10 more reps. The weight should be heavy enough that you reach failure on the last set of 10 reps and approach failure on the two preceding sets. 2 Choose a weight equal to 70% 1RM. Complete 15 reps, remove 20% or so of the weight, complete another eight reps to failure, then go straight into three reps each of strict isometrics and negatives. To perform this, after your partner lifts the weight to the top (fully contracted) position, hold a peak contraction for 10 seconds before slowly controlling the descent. That sequence comprises one isometric rep and one negative rep. 1
April 2000 MUSCLE & FITNESS
195
HOW TO FILL IN:
75/8–12 is equal to 75 pounds for 8 to 12 repetitions. For example: Seated Barbell Front Press
75 / 8–12
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Internal and external shoulder rotators, front and rear delts, triceps, wrist flexors and extensors
day two two one week one
two week two
three week three
four week four
Seated Barbell Front Press / 8
/ 8
/ 8–12 8–12
/ 8–12 8–12
/ 8
/ 8
/ 8
/ 8
/ 8–12 8–12
/ 8–12 8–12
Seated Dumbbell Press / 8
/ 8
/ 20–25 20–25 1
/ 20–25 20–25 1
Dumbbell Lateral Raise / 8
/ 8
/ 8–10 8–10
/ 8–10 8–10 ‡
/ 8
/ 8
/ 8–10 8–10
/ 8–10 8–10 ‡
/ 8
/ 8
/ 8–10 8–10
/ 8–10 8–10
/ 8
/ 8
/ 8–10 8–10
/ 8–10 8–10
/ 8
/ 8
/ 20 20
/ 8
/ 8
Dumbbell Bent-Over Flye Shrug / 3
/ 15 15
/ 3
/ 15 15
/ 20 20
Incline French Press / 8
/ 8
‡
/ 8
/ 8
‡
/ 8
‡
/ 8
/ 8
‡
/ 8
/ 8
‡
Triceps Pressdown / 8
One-Arm Reverse-Grip Pressdown / 8
/ 8
‡
/ 8
/ 10 10
/ 20 20
/ 20 20
/ 8
/ 10 10
/ 20 20
/ 20 20
/ 10 10
/ 10 10
/ 20 20
/ 20 20
/ 10 10
/ 10 10
/ 20 20
/ 20 20
Wrist Curl Wrist Extension
Choose a weight equal to 70%–75% 1RM. Complete 10–15 reps, which should produce failure; reduce the weight 20%–25% and do another 5–6 reps; lower the weight another 20%–25% and go to failure. ‡ Do a single drop set: Complete 8–10 reps using 70%–80% 1RM, immediately reduce the weight by about 20%–25%, and go to failure. 1
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Biceps, wrist flexors and extensors, calves
day three three week one one
week two two
week three three
week four four
Barbell or EZ-Bar Curl / 8
/ 8
/ 6–12 6–12
/ 8
/ 6–12 6–12
/ 8
/ 8
/ 6–12 6–12
‡
/ 8
/ 8
‡
/ 8
‡
/ 8
/ 8
‡
/ 8
/ 8–10 8–10
/ 8
/ 8
/ 8–10 8–10
/ 6–12 6–12
Dumbbell Incline Curl / 8
Concentration or Machine Curl / 8
Hammer Curl / 8
Leg-Press Machine Calf Raise /15
Seated Calf Raise
/ 8–10 8–10
/ 8–10 8–10
1
15–25/
/ 25 25
/ 15 15
/ 10 10
/15
15
// 15 15
/ 15 15
/ 15 15
/15
/ 10 10
/ 15 15
/15–25
/ 25 25
/ 15 15
/ 10 10
/ 15 15
/ 15 15
/ 15 15
1
/15
/15
Standing or Donkey Calf Raise 1 /15
10
/ /10 10
/ 10 10
/ 10 10
/ 10 10
/ 10 10
/ 10
/10
/10
1 Select a weight that burns out your calves on the first set at the prescribed reps. (For leg-press calf raises, this should be about 60% 1RM; seated calf raises, 70%; standing or donkey raises, 80%.) Rest 10–15 seconds, reduce the weight 20% and complete the next set. Continue in this manner until all sets are completed. ‡ Do a single drop set: Complete 8–10 reps using 70%–80% 1RM, immediately reduce the weight by about 20%–25%, and go to failure.
196 MUSCLE & FITNESS April 2000
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H 10
OFF OF F
four day four Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Upper back, external shoulder rotators, biceps
day five five week one one
week two two
week three three
week four four
Assisted Machine Pull-Up / 18–21 18–211‡
/ 8
/ 8
/ 18–21 18–211‡
/ 8
/ 8
/ 8
/ 8
12–152 / 12–15
/ 8
/ 8
14–183 / 14–18
/ 8
/ 8
14–183 / 14–18
/ 8
/ 8
12–152 / 12–15
/ 8
/ 8
12–152 / 12–15
/ 8
/ 8
/ 8
/ 8
8–10 / 8–10
/ 8
/ 8
/ 8
/ 8
12–152 / 12–15
/ 8
/ 8
Reverse-Close-Grip Pull-Down 12–152 / 12–15
T-Bar Row (wide overhand grip) Seated Row Seated Upright Row 8–10 / 8–10
Machine High Row 12–152 / 12–15
Stiff-Legged Deadlift / 8–15 8–15
/ 8–15 8–15
Back Extension / 10 10
/ 10 10
/ 10 10
/ 10 10
Select a weight that causes failure at 8–10 reps. Without resting, add 20–30 pounds and complete another 5–6 reps. Without resting, add 20–30 pounds and go to failure. Complete 8–10 reps, reduce your weight 20%, and continue to failure. 3 Complete 8–10 reps, reduce your weight 20%, complete 3–4 reps, reduce your weight 20% and complete 3–4 reps. Don’t rest in between “drops.” ‡ Take a set of partial reps to failure. 1 2
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Chest, shoulder rotators, front delts, triceps, hip flexors, low back
six day six week one one
week two two
week three three
week four four
Flat-Bench Press / 8
/ 8
8–10 / 8–10
8–10 / 8–10
/ 8
/ 8
8–10 / 8–10
8–10 / 8–10
/ 8
/ 8
8–10 / 8–10
8–10 / 8–10
/ 8
/ 8
8–10 / 8–10
8–10 / 8–10
/ 8
/ 8
Dumbbell Flye Smith-Machine Incline Barbell Press / 8
/ 8
13–161 / 13–16
13–161 / 13–16
Dumbbell Pull-Over / 8
/ 8
/ 8–12 8–12
/ 8–12 8–12
/ 8
/ 8
/ 8–12 8–12
/ 8–12 8–12
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
/ 20–25 20–25
20–25 / 20–25
20–25 / 20–25
20–25 / 20–25
20–25 / 20–25
20–25 / 20–25
20–25 / 20–25
20–25 / 20–25
Cable Crunch Hanging Leg Raise / 20–25 20–25
Decline Crunch / 20–25 20–25
Oblique Crunch 20–25 / 20–25
Perform all ab exercises as giant sets: one set of each performed in succession with no rest in between, followed by brief rest. Repeat. Select a weight equal to 80% 1RM and complete 8–10 reps. Without resting, reduce weight 20% and complete another 5–6 reps — unless your muscles fail first.
1
day seven seven
OFF OF F
M&F April 2000 MUSCLE & FITNESS
197
