It’s the day where I am going to drop the BOMB that will confuse you and go against almost everything that the wanna-be and pro fitness people want to believe or tell you about. This is serious stuff.
I am going to give you some of the details that I use with my elite athletes the week before the show. I don’t often talk training as I keep that a closely guarded secret for my elite contest coaching clients. But today I am going to share a unique carb depleting workout that I have used many, many times before myself and with many of my clients.
This is a 2 day workout done Friday and Saturday. Friday anytime, but Saturday, you want to do this right before you resume eating if following a STOP day or chase this workout with a simple and fast releasing protein and carb shake.
I never really named this one as its my depletion super composition workout. It gives crazy pumps and if you know what you are doing with carb loading versus fat loading it can make your skin feel as if it is going to burst at the seems the pumps are so amazing. Since this is my scaled down Contest Coaching Depletion workout, let’s call this the “HILO” workout. High and Low is exactly what you think it is. High intensity, with high weights, low volume, flipped with low weights and high volume. Its pretty cool.
Here it is.
Friday is HI day. High Intensity High Volume and Power is the order for today.
Wake up, do your thing. When ready go to the gym. Be ready to hustle, move fast and work hard. Plan to train your entire body today. This is totally against what anyone will tell you, but then again you are empowered and this is a specific goal targeted workout.
Chose 1 very powerful exercise, that has you working your hardest for everything you do. You should be exhausted, gasping for air.
I like the following exercises for max efforts:
- Bent Over Rows
- Flat Bench Presses
- Incline Bench Presses
- Shoulder Presses
- Straight Leg Deadlifts
- Standing Calf Press
- Barbell Curls
- Lying Triceps Press
- Standing Triceps Pressdowns
You will work that routine or something similar like this.
Pick a weight you can do for 6-10 reps and do 2 sets of each exercise, moving quickly thru each one with minimal rest. The goal is to deplete glycogen (muscle sugar) from the body and dip into the fat stores a bit more today.
When you are done 2 sets of this giant sequence, then I want you to do one more set completing as many reps as possible. If you are bodyweight training this effect can be done by doing 3 giant sequences of each exercise to failure each set for 3 total sets.
Saturday, is a day of rest in many cultures, I want you to do the same. Now this is the day you will really dip into your fat stores for the final push to look your best.
Wake up, rest all day, especially if you are on a STOP day. Then about 4pm go to the gym or go outside and get ready to bust some tail. Here’s the workout for today. It’s the LO of the Low Weight day. Scary thing is there is nothing LOW about this workout.
Chose 1 exercise for each body part, NOT the ones you used yesterday, a totally different angle, exercise and protocol. I like to choose things like these:
- Incline Leg Press Machine
- Close Grip Reverse Pull Downs
- Incline Smith Machine Bench Press
- Lateral Raises (all three angles, front side rear continuous)
- Lying Hamstring Curls
- Seated Calf Press
- Preacher Curls or Dumbell Curls
- Tricep Rope Press or Seated French Press
Now here is the kicker. You will want to do 1 giant sequence of this, using a weight you can lift for 10 reps but only doing 6 (don’t get excited the beast of the equation is below). Do each exercise in order, no rest that is 1 set. Repeat it for a second set if you can starting at the top. Stop when you are fried.
Now here is the beast of the equation. You will choose a weight you can do for 10 reps. You will only do 6 reps. Rest 6 seconds, repeat 6 reps. Rest 6 seconds and repeat 6 reps. Rest 6 seconds, repeat 6 reps. Rest 6 seconds, repeat 6 reps. Rest 6 seconds, repeat 6 reps.
In the end, you have lifted a weight you can only do for 10 reps for a full 36 reps. If that does not deplete you, then nothing will.