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.