The king of beach: RESISTANCE + INTERVAL training

There are only few months left to holidays. The truth is, that you work for solid and permanent results for years, but... it does not mean that you cannot do anything now. Here are few key issues, which will be helpful in achieving the peak shape. I don't mean just increasing muscle mass, improving power, local endurance or reducing fatty tissue. It's worth including endurance training, the best would be in a form of interval training, paralell to resistance training.

If you don't like to do aerobic and unaerobic endurance training, unfortunately, you will have to do a 6-10-week adaptation in a form of aerobic effort with increasing level of proficiency and length of sessions. From the studies, we know that such workouts may have adverse influence on the results during resistance sessions.

Rule no.1: “various kinds of work in resistance training”

If you did your training within 3-6 repetitions, try the range of 10-20 repetitions. It will be a very good change in a form of new stimulus and challenge for the nervous system and muscles. In many scientific studies it turned out, that lower working load, but in sets close to muscle breakdown, is better for hypertrophy. It's not said that you have to change your current training plan completely. If you train each muscle group twice a week – you can do low range once a week, which would be connected with improving strength results, the other one for hypertrophy. It is highly advised for people who did not change their training plan.

In case of FBW (full body workout) it may be following:

(it is a modified plan by Reg Park [1]):

Session no. 1 (e.g. Monday):

  • barbell squats at the back 5 sets x 5 repetitions

  • pull-ups (over- or underhand) 5 sets x 5 repetitions

  • dips or barbell press 5 sets x 5 repetitions

  • biceps curl with a barbell, standing 2 sets x 10 repetitions

  • forearm (e.g. bending) 2 sets x 10 repetitions

  • calves (e.g. heel lifts standing) 2 sets x 15-20 repetitions

Session no.2 (e.g. Tuesday):

  • barbell squats at the back 4 x 15

  • pull-ups (over- or underhand) 3 x 15

  • dips or barbell press 3 x 10-12

  • biceps curl with barbell standing 2 x 15

  • forearm (e.g. bending) 2 x 20

  • calves (e.g. heel lifts standing) 2 x 50

Session no.3 (e.g. Friday):

  • front squats qith barbell 3 x 10

  • barbell rows 5 x 10

  • barbell press standing (e.g. military) 5 x 10

  • deadlift 3 x 10

  • forearm (e.g. bending) 3 x 30

  • calves (e.g. hel lifts standing) 3 x 15-20

Comment: if you have a problem with doing the wanted amount of repetitions, e.g. in pull-ups, you can use the cluster method, combined sessions – i.e. you do e.g. 8 repetitions, relax for a few seconds, 2-3 repetitions, and continue the work with breaks to achieve the volume aim in the exercise (e.g. 6+4+3+2 = 15 repetitions).

In case of divided training – upper / lower, it may be following:

SESSION UPPER / A (e.g. Monday)

  • warm-up in one place, slight dynamic stretching – 5 minutes,

  • pull-ups with neutral grip 5 sets x 5 repetitions

  • inclined dumbbell press 5 x 8 repetitions

  • bent-over barbell rows 5 x 8 repetitions

  • dumbbell flyes on a horizontal bench 3 x 8 repetitions

  • seated dumbbell press, for shoulders 3 x 8 repetitions

  • biceps curls with E-Z curl bar 3 x 6-8 repetitions

  • narrow grip barbell press 3 x 6-8 repetitions

  • lifting arms – to the front + side + bent-over with dumbbells 1 x 10-12 repetitions

  • cool down

SESSION LOWER / A (e.g. Tuesday)

  • warm up in one place, slight dynamic stretching for 5 minutes

  • barbell squats, classic, back, full 5 x 8-10 repetitions

  • barbell lunges 5 x 8 repetitions

  • leg press 3 x 10-15 repetitions OR deadlift onstraight legs 3 x 8 repetitions

  • heel lifts standing or seated 1-2 x 100 repetitions

  • ABS, e.g. crunches lying or scissors lying 1 x 50 repetitions

  • cool down

Thursday – UPPER / B (e.g. Thursday)

  • warm up in one place, slight dynamic stretching for 5 minutes

  • pull ups 3 x 12-15 repetitions

  • inverted rows- e.g. on the cross-cable machine 3 x 15 repetitions

  • dumbbell press on a horizontal bench 3 x 12-15 repetitions

  • seated barbell press (shoulders) 3 x 12-15 repetitions

  • bent-over dumbbell rows / half-barbell one-hand rows 3 x 12-15 repetitions

  • dumbbell biceps curl, seated 3 x 12-15 repetitions

  • French press, E-Z curl bar 3 x 12-15 repetitions

  • barbell lift to chest (standing) 3 x 6-8 repetitions

SESSION LOWER / B (e.g. Friday)

  • warm up in one place, slight dynamic stretching 5 minutes

  • front barbell squats 3-5 x 4-6 repetitions

  • barbell lunges 3 x 12-15 repetitions

  • leg press 3 x 20-30 repetitions

  • leg curl 3-5 x 6-8 repetitions

  • calves 1 exercise x 100 repetitions

  • ABS 1-2 exercises, 50 repetitions

Comment: It's a very hard workout, which looks quite innocent. Don't be deceived by it. A similar plan will squeeze the last amount of energy from you. All the workouts were differentiated concerning the amount of repetitions. In a session containing 12-15 repetitions, the break may last for 2-3 minutes, in a session within 4-8 repetitions – from 1 to 3 minutes. The volume should be adjusted individually depending on the level of proficiency.

If this workout is too light, check if:

  • you do the exercises in full range of motion (full squat, not till 90 degrees angle – back of thigh should touch the calf; barbell to straight arms, until chin over the bar; barbell press – from touching the chest to almost straight arms, etc.),

  • you do the negative phase slowly, i.e. for 2-3 seconds, it is very important within 4-8 repetitions,

  • you stick to the set resting breaks between sets,

  • you use the working load, which lets you do the set with a reserve of 1-2 repetitions, if you use too low load, you will achieve a little,

  • you do the resistance training without using the body movements – i.e. you do pull-ups without using the legs, bench press without lifting glutes from the bench, bending without “lifting” the load; rowing without strong work from the upper body.

Rule no.2: “don't be afraid of intervals”

There's nothing more efficient in order to achieve nice shape than interval training. Aaerobic exercises are an archaic training tool, the sooner you forget about it, the better. The only reasonable solution for using aerobic exercises in your plan is... doing them right after the interval training, like a form of “extra burning”. If you choose resistance training 4 times a week, you don't have too much choice – even with using pharmaceuticals, keeping similar training regime will be extremely hard. In general, in case of building muscle mass, the golden rule is: as much as it's necessary. You shouldn't stop doing endurance training at all, but too intensive training of such kind is not advised. In case of body fat reduction, the strength progress and mood in the resistance training are not that important, then you can do more intervals (3 workouts a week). Then you treat resistance training additionally as an impulse for keeping muscles.

What can you do?

Add intervals right after the FBW session, or split, e.g. without the load:

  • 30 seconds of jumping Jacks

  • 30 seconds of burpees (squat, plank, legs to the back, jump)

  • 30 seconds of the boxer's run

  • 30 seconds of jumping over a bench, box, medicine ball, etc.

Repeat the whole 2-minute cycle 4-5 times, break of 1-2 minutes. If you are in a great shape, the rest will be short.

Intervals with load:

  • dumbbell lift 5 repetitions

  • dumbbell twitch 5 repetitions

  • dumbbell jerk 5 repetitions

  • burpees 5 repetitions

Unfortunately, intervals with load are a great challenge for ABS and back, especially after leg training. They may be reserved for more ambitious trainees. Those, who use e.g. divided training with the division the groups into 4-5 days, with a session for chest or biceps and triceps – are in better position, as they can do the advanced running intervals. The only problem is after training thighs, calves and back.

You can read more in the following article:

http://afterworkout.com/articles/1714/hiit-for-beginners

Sources: http://oldschooltrainer.com/reg-parks-beginner-routine/