Half-Body Workouts… And A Contest!

Switching from body-part splits to full-body training resulted in those fat pockets sizzling right off your hips; but now you’re getting bored. The Half Body training program will break up the monotony while further incinerating any remaining blubber.

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I was talking to a Figure competitor just this week about how she trained for her last competition. She told me she lifted weights six days a week doing body part splits.

Yes, you heard that correctly, six days per week!

Forget about weight training four or five days a week, this little Figure vixen was blazing the final frontier of muscle breakdown with a brutal six days a week. With the compound stresses of caloric restriction, frequent cardiovascular episodes, along with six days a week of weight training, it’s a wonder that trauma didn’t totally break down her depleted immune system and leave her lying in bed with the flu.

She actually told me that since it worked last time for her she was going to do it again for her next show!

I’ve always wondered, what does “it worked” mean anyway? Does it mean you noticed a difference? Does it mean the results were so good they blew your socks off? Does it mean it made you sore? Does it mean you placed well in the show? Does it mean it gave you the most muscular and leanest body you ever stepped on stage with?

Please tell me because I really don’t get it.

Which leads me to my next question: What would she have looked like had she trained three days a week with the Kiss Bodybuilding Workouts Goodbye program?

Or what if she’d performed the new Half Body Workout four days per week?

A New Way

The last article I wrote with a training routine took off faster than a plate of brownies at a garden club meeting. Women all over the world were sick and tired of dozens of sets of cable curls and leg extensions. They were sick and tired of training each muscle only once a week and getting poor results.

They wanted to build their muscles and burn off fat. They wanted a total body composition shift. They wanted a way that they could spend under 45 minutes in the gym and not have to do hours of cardiovascular activity.

And I delivered in usual fashion with the answer to what they had been looking for. “Kiss Bodybuilding Workouts Goodbye” was built on the cornerstone of training the total body each session, training different strength qualities each day of the week, and injected quick-burst cardiovascular sessions on days you don’t lift weights to sizzle the fat right off those stubborn hips.

“What’s next, though? I’m tired of this workout, and I’m ready for a change. But we’re not supposed to do body part splits, right?”

No, I don’t suggest the vast majority of readers at Figure Athlete perform body part splits, but you still have another option other than full body workouts.

You can train half the body. You do all upper body one session and all lower body the next. This is an excellent transition from full body routines.

The Half Body training program allows for a greater load to be used on all of your opening exercises per muscle group since you won’t be supersetting them with lower body movements. This will also allow for a greater volume to be used on each muscle group. These two components alone will elicit a very noticeable increase in muscle growth.

Confused and Out of Breath

I talked to a girl recently who was describing her weight training workout to me. She gave me a rundown of all the hopping around and multiple sets she performed. She then went on to tell me how angry she’d get during her weight training workout when someone wanted to talk to her.

I asked her what the big deal was if someone wanted to talk to her between sets.

Her reply, “My heart rate might drop!”

One thing I’ve realized about females — and yes, even the experienced competitors too — is that they equate having their little heart pounding harder than an angry Seminole war drum and gasping for air with fat loss.

“Hold on there, Wet Wolf! Are you saying I shouldn’t have my heart rate up and be out of breath if I’m trying to burn fat?”

Not if you’re lifting weights.

Now, there may be a high-rep set where you may very well be gasping for air at the end. However, the objective of a weight training routine isn’t to get your respiratory system gassed to the max; the objective is to build muscle and strength.

A full body routine like “Kiss Bodybuilding Workouts Goodbye” will accomplish both. It’ll build muscle and strength, but will also challenge the respiratory system.

This is accomplished by training multiple strength qualities over the course of a week.

So, with the Valentine’s Day crush females have on being out of breath while lifting weights, and considering the heavy panting that ensues a full body superset of back squats and standing vertical presses, it’s confusing to me that so many Figure girls plunge into the body part split madness.

Yet they do!

I know you girls all too well, though. The reason that so many girls have a burning passion to train shoulders and biceps together in the same workout is because they can dedicate up to an hour of nonstop sets of 12 to 25 reps in eager hopes of building some muscle.

You see, girls also equate extremely high volume with a three-pound dumbbell with fat loss. They’re no better than the “out of breath equals fat loss” crowd.

Therein lay the two biggest misconceptions females embrace in weight training.

Look, I know there are those doubters out there who don’t think they’re doing enough with total body workouts, but newsflash, you don’t need to do as much because you’re back in the gym just two days later training the entire body again.

Get a clue, tater tot! You’d get even better results if you did as you were told. Instead, you fail to take into consideration the accumulative trauma of the entire training regimen itself.

So, zip that lip of yours and allow your body to accomplish more with less. Drop the silly spinning class, roll up your yoga mat, and leave the leg press to the soccer moms because you’re about to ignite some serious muscle growth.

The Half Body Workout

Perform three or four warm-up sets so that your first work set is as heavy as possible.

Day 1: Upper Body (Type IIA and IIB Fibers)

A) T-bar row
Sets: 4
Reps: 4-6
Rest: 90 seconds

B) Incline dumbbell press with palms facing in (60 degrees)
Sets: 4
Reps: 4-6
Rest: 90 seconds

C) Hammer curl
Sets: 4
Reps: 4-6
Rest: 90 seconds

D) Standing dumbbell side raises (with some body swing)
Sets: 3
Reps: 6-8
Rest: 90 seconds

E) French press
Sets: 3
Reps: 6-8
Rest: 90 seconds

F) Reverse crunches (pause at the top)
Sets: 3
Reps: 15
Rest: 90 seconds

Your first set should be the heaviest weight possible for the prescribed rep range. Therefore, you may need to lower the weight some each set so that your reps stay in the rep range bracket.

An example sets, reps, and weights for the first exercise might look like: 40 x 4 for the first set, 37 x, 5 for the second, and 35 x 6 for the last.

If you’re able to get six reps your first set, you didn’t do a thorough warm-up to determine a heavy enough load.

Day 2: Lower Body

A) Back squats
Sets: 4
Reps: 4-6
Rest: 90 seconds

B) Barbell step-ups
Sets: 3
Reps: 5-7
Rest: 90 seconds

C) 45-degree hyperextension
4 x 6-9
Sets: 4
Reps: 6-9
Rest: 90 seconds

Note: Hold a plate on your chest for added resistance

Day 4: Upper Body (Type I Fibers and All Sub-Types)

For these supersets, you’ll have to decrease the load after the first wave since you want to hit absolute failure on both sets.

A1) Alternating seated dumbbell press
Sets: 2
Reps: 10-12
Rest: None

A2) Rear straight arm extensions
Sets: 2
Reps: 8-10
Rest: 90 seconds

B1) Neutral-grip chin-up with bands
Sets: 2
Reps: 10-12
Rest: None

B2) Dumbbell pullover
Sets: 2
Reps: 8-10
Rest: 90 seconds

C) Tate press
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds

There’s no rest between drop sets, and lower the weight enough so that you’re able to complete the prescribed number of reps.

D) Dumbbell preacher curl
Sets: Drop set
Reps: 8-8-8
Rest: 90 seconds

There’s no rest between drop sets, and lower the weight enough so that you’re able to complete the prescribed number of reps.

E) Medicine ball V-up series

All three moves equal one wave through. Perform five waves with 30 seconds of rest between each wave.

Note: Check out the video for proper execution.

Day 5: Lower Body

A1) Romanian deadlift
Sets: 2
Reps: 10-12
Rest: None

A2) Stability ball butt bridge
Sets: 2
Reps: 10-12
Rest: 90 seconds

B1) Single-leg reverse lunge
Sets: 2
Reps: 10-12
Rest: None

B2) Front squat
Sets: 2
Reps: 8-10
Rest: 90 seconds

C1) Ground-based froggers
Sets: 2
Reps: 12
Rest: None

C2) Rollover to stand up
Sets: 2
Reps: 12
Rest: 90 seconds

Follow this routine for the final four weeks before a show and make no mistake about it, your body will undergo some remarkable changes.

 

 

       

Before & After

 








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