Kiss Bodybuilding Workouts Goodbye

I walked out of the locker room at the gym yesterday only to hear a gym regular telling one of her cronies that she was going to train biceps and triceps that day.

I couldn’t help but to feel sorry for this wanna be.

Every day she along with her parakeet legged hubby and his overflowing love handles slop their way through some inept combination of a body part split workout, marked by isolation movements and their on going love affair with the cable machine.

This day was bound to be no different. I mean don’t you have to actually have a set of triceps before you devote an entire workout to upper arm mass?

I was willing to give her a chance though.

I mean maybe she and that lug of hers were going to prove me wrong and open up with some weighted dips or close grip bench press to awaken those feeble little malnourished pea shooters of hers.

How about some close grip chin ups to really stimulate those biceps that appeared to have been on a ten year slumber from countless sets of cable curls.

Not a chance.

A brutal set of H-bar lying triceps extensions, followed by a gut wrenching set of french press must have set those babies on fire.

Oh no, they weren’t done yet. They proceeded to pump out some heavy duty concentration curls and really hit the grand slam with some dynamite preacher curls.

Sadly enough this delusional due actually considers them selves to be hardcore.

I’m sorry, what was that?

“Nice try Wet Wolf, but that looks like a very good arm routine to me. In fact that’s a lot what my current arm workout looks like!”

First of all rose petal, you have no business devoting an entire workout only to arms. You haven’t earned that privilege yet.  That is for advanced figure vixens who have a very solid foundation of muscle and are seasoned vets in the iron game.

Second of all every exercise listed in that pitiful workout is performed sitting down or  lying down. Seriously, would you like me to get you a pillow and a blankey so you can take a nap between sets?

You still look like a cross between a Hawaiian Tropics bikini model and a yoga instructor.

“Not so fast Wet Wolf! I lift weights five days a week!”

What are you doing at the gym all five of those days may I ask?

I don’t know what you are doing but I do know what you are not doing- physique transforming compound movements that will illicit a profound body composition shift.

And yes, that’s something you are sorely in need of. In one of my previous articles I told you that unless you were under 18% body fat you had no business counting macronutrients or calories.

All you needed to be focused on was eating clean whole foods and exercising.

Well I’ve got some news for you. Same rule applies here.

Unless you can do at least five chin ups and fifteen pushups you have absolutely no business doing cable fly’s.

If you can’t do twenty below parallel single leg squats then you are banned from the leg press. Well you shouldn’t be doing the leg press anyway.

You see my point though. Far too many antsy females follow a ridiculous workout from some woman’s fitness magazine they snatched off the shelf at the local grocery store as they ran in to grab a plate of santa cookies with sprinkles and jimmies for the office Christmas party.

Then we have the ladies who think they are actually advanced after nearly three months of consistent weight training who do a body part split like your typical clueless gym rat like I described in the first paragraph.

It looks something like biceps and calves, abs and back, shoulders and triceps. You get the picture.

So what is the reason body part splits are really so wrong for females anyway?

I’ll tell you why.

Females have a dramatically lower strength ceiling then males.

If a male has several years of weight training under his belt and has attained above average strength levels relative to his weight, then training upper and lower body in the same training session would detract from one another as opposed to performing a training session exclusively for the upper body and one exclusively for the lower body.

Therefore because of the naturally lower strength ceiling, a female can experience all the positives and none of the drawbacks of a total body training session.

Another reason for females to be pro-total body training is females are predisposed to have a higher body fat level then males.

When you train your entire body you create a much greater energy turnover and metabolic disturbance.

This leads to a greater energy deficit sparking fat loss.

Best of all this provides females with that coveted elevated heart rate they long for. Brief recover periods are less taxing on the nervous system when super setting upper body movements with lower body movements.

However total body workouts containing supersets are far more taxing on the respiratory system.

Think about it, instead of repping out sets of ten with only thirty seconds between sets on squats with a nickel on each side of the bar, why not really ignite that cardio-pulmonary system by raising the weight on the bar; add an extra two reps to each set, keep your rest between sets the same but do an upper body movement in between each set of squats.

Hold on Wet Wolf, I think I heard you say before that it was silly to try to use weight training as the sole purpose of increasing heart rate with brief recover periods.

It is if you do it every time you step on the weight room floor.

That’s the great think about total body workouts for females; they can be used to build muscle just as easily to torch off fat.

For the wanna be figure athlete who needs to build some strength & muscle or the figure athlete who wants to burn off some body fat in order to reveal her polished, rock solid , lean physique; the total body workout meets all those needs.

Let’s take a look at each day of the workout and what it will entail.

Mobility Warm Up: (Perform 10 reps per leg before each session)

Mobility 1:    http://www.youtube.com/watch?v=YoCN61c1tm0

Mobility 2: http://www.youtube.com/watch?v=0MwlOA2tkAw

Day #1 – Strength 5×5

A1) Band-assisted chin-up
Sets: 5
Reps: 5
Rest: 60 seconds

download (60)

A2) Front squat
Sets: 5
Reps: 5
Rest: 60 seconds

download (61)

Perform A1, rest 60* + A2, rest 60*, repeat

http://www.youtube.com/watch?v=p4h-SBsrkRA

 

B1) Standing dumbbell shoulder press
Sets: 5
Reps: 5
Rest: 60 seconds

 

B2) Single-leg dumbbell deadlift
Sets: 5
Reps: 5
Rest: 60 seconds

http://www.youtube.com/watch?v=BCyg3dvgZKA

 

C) Ab wheel
Sets: 5
Reps: 5
Rest: 60 seconds

download (62)

Abs wheel, 1 minute rest,

Day #2 – Hypertrophy- 3 x 9

 

A1) Low-incline dumbbell bench press
Sets: 3
Reps: 9
Rest: 60 seconds

A2) Sumo DB Squat
Sets: 3
Reps: 9
Rest: 60 seconds

http://www.youtube.com/watch?v=DBEaqwJPi6Q

B1) Single-arm dumbbell row
Sets: 3
Reps: 9
Rest: 60 seconds

http://www.youtube.com/my_videos_edit?ns=1&video_id=H_BjLwdqaTg
B2) Front foot elevated – Bulgarian split squat
Sets: 3
Reps: 9
Rest: 60 seconds

download (63)

http://www.youtube.com/watch?v=o_PUtyvK4LA

C) Crocs
Sets: 3
Reps: 9

http://www.youtube.com/watch?v=rI_tFf-MNsE
Execution: Place a toes on a shirt or towel on floor while in a push-up position. Keep back flat, do NOT let butt drop down, maintain a rock solid core!

If crocs are too difficult then perform Spiderman lunges:
http://www.youtube.com/watch?v=8-HH_I2LQHo

Day #3- Fat Loss & Endurance  2 x 20

A1) Single-leg squat
Sets: 2
Reps: 20
Rest: 60 seconds

http://www.youtube.com/watch?v=pP5sj_zqdGg

 

A2) High-incline bodyweight row (You can use TRX straps or a Smith Machine)
Sets: 2
Reps: 20
Rest: 60 seconds

B1) Steep-angle push-up
Sets: 2
Reps: 20
Rest: 60 seconds

Execution: Perform the push-ups on the bar in a Smith machine or squat rack.

B2) Single-leg hip pop-up (with one foot elevated)
Sets: 2
Reps: 20
Rest: 60 seconds

http://www.youtube.com/watch?v=8DDmMqkSmoA

 

C) Stability ball crunches supersetted with stability ball V-ups
Sets: 2
Reps: 20
Rest: 60 seconds

http://www.youtube.com/watch?v=XQtbYFtbyp4

 

That’s it.

What about my 4 x week cardio sessions?!

Hold on Skippy! First of all the Friday workout is going to have you gasping for air worse then when you popped up out of the water after your older brother would dunk you at the local swimming pool as a kid.

 

If you don’t believe me just wait and see.

I will allow one other day a week general anaerobic conditioning for the skinny/no muscle crowd and two additional days per week for the fat loss crowd.

Anaerobic day: jumping jacks for 30*, mountain climbers for 30*, recover for 30*

Five times through and add an extra wave each week. Goal is twelve times through.

I don’t care how hardcore you think you are or how big of a newbie you are. You can and will make solid gains if you follow this routine for a good 4 weeks.

So now you know a vital component to your success. Take advantage of it and change your physique.

 

       

Before & After

 








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