Since I became a “fitness blogger”, ages ago, I have uploaded most of my training methods, routines and diets so that every single one of you would have a chance to pick ideas and adapt them to your training.
I did not think that I would do it again, but I have been asked from HSNstore to share my next definition workout with all of you. It is a pleasure to do so in such a great blog, filled with some of the best national fitness editors.
The reason behind this workout
The idea for this training came from some of you who told me that you needed to define in a short period of time after doing a very clean bulking phase, based on a smart phase in which the quality of muscle mass has prevailed over the quantity. This is why I have decided to call it Express definition training.
I would like to share my training methods so that you can see how you can stay fit in a very simple way without training excessively. It is more like a symbiosis between a healthy diet that meets the needs of each person and their objectives as well as a well planned routine for a finite and specific period of time.
I have always based my training in divided routines, commonly known as Weider, including weeks of high intensity, strength, full body and so on. But this express definition training is basically going to be about full body and strength without any Weider routine. This is mainly due to the fact that, even though I have achieved good results, most of you will benefit more from a full body routine, since it causes less stress in the CNS, which will result in a proper recovery.
It is an advanced training for people who have been training more than two years at a good level; who have tried many routines; and who do not have high fat percentage, around a 12-15% of body fat, since the objective is to lower it to a 10% during the next 10 weeks.
Each week, I will post my training routine, since I will probably change some exercises (especially the auxiliary ones if I end up including them) as well as the diet, one every four weeks. We will reach the objective of this training around mid July. I hope that you will like it as much as I do sharing it with all of you.
*** We will not do cardiovascular exercise this week.
- Warm-up: we will start warming up for 5 minutes of cardiovascular exercises, as well as two sets of 15 reps of the first exercise that we will have to do.
- Stretching: it is always important to stretch the muscle groups that we have used after the workout and before the cardio at least for 10 minutes. We will stretch our legs again after the cardio.
- Break between exercises: we will always stop for 120 seconds between exercises. The break between the sets will be written in the column of each week.
- Pace: the pace of each repetition must done smoothly, not roughly, according to what we have learnt about the technique and as I have written in the table: the first number is the negative part, the second the isometric inflection point, and the third one is the positive part.
- Muscle failure: for some exercises, I will indicate that we have to do it until muscle failure by marking the set number with an f. This will mean that will have to execute the specific number until failure +/- 2 reps.
- Technical failure: for other exercises, I will point that we can do them to the point that the technique is not that strict, I will mark them with a t next to the reps number of that set. It also means that it has be +/- 2 of what is written.
- Lumbar area: every time we do abdominal exercises (unless if we have already worked our lower back) we will need to compensate that work with 3 sets of lumbar hyperextensions.
Sets and supersets guidelines
- Decline pyramid sets: when the number of reps of a set have a descending value (like 12-12-10-8) we will have to increase the weight in each one of the sets, according to what will allow you complete the set as well as leaving 1 or 3 reps more.
- Ascending pyramid sets: when the number of reps of a set have an ascending value (like 8-10-10-12) we will have to lower the weight in each one the sets, according to what will allow you complete the set as well as leaving 1 or 3 reps more.
- Supersets: for a cutting phase, you will perform several exercises (bi-sets, tri-sets, supersets and giant sets) one after the other without stopping. I will indicate this with a + between exercises.
- Bi-sets, tri-sets and giant sets: these are two, three or more exercises non-stop, one after the other without a break. This means that you will have to prepare all the exercises in advance. First, you will do one without stopping, then another one and so on. Once you are done, you will make a break that is specified in the table. You will have to execute the number of sets that are written on the table. If you have never done supersets I do not think you are ready for this training.
- Read a column with supersets: if you find one column with EXERCISE 1 + EXERCISE 2 + EXERCISE 3 and in the reps column with XX-XX-X-X, YY-YY-Y-Y, failure, this means that you will have to do exercise 1 with XX-XX-X-X reps, exercise 2 with YY-YY-Y-Y and exercise 3 until failure. If there is just one of these written in the reps column all the exercises are done with the same reps.
- Cardiovascular exercise: always do this at a moderate pace, that is, a 65% of your maximum heartbeat, around 40 minutes. Unless the table says otherwise, there will not be intensity peaks.
- Type of cardio: the best cardio burns fat while running, but you can do the cardio that you like most as long as you control your heartbeat. I do not advise spinning, body pump, aerobics… since you cannot control the heart rate.
- Cardio days: you have to do mainly from 1 to 3 days of cardiovascular exercise, unless the routine marks the cardio days and the type of cardio. Follow the table and do not do cardio when it says so.
- When to do cardio: the best thing would be to do cardio after weights, unless the table marks the opposite. If you take a protein shake you can do so before the cardio if it is going to last more than 40 minutes, or you can take it afterwards (it will not make a great difference).
- Cardio on an empty stomach: you can do it if you want, but not regularly, you will not burn that much fat and you are not going to catabolize if you do, but it is up to you.
- Weigh yourself: the most basic thing to follow your progress is to weigh yourself once a week at the same time, preferably after waking up on an empty stomach. However, we will not know if we have lost fat, muscle or liquid.
- Measure the fat and muscle: it would be ideal to measure the fat each month to see how we evolve. This is done with a calliper (measuring the skin folds and using a formula) or bioimpedance scale (which are not so reliable). If we know the amount of fat we will also know the muscle. The calliper is used by specialists, such as sport doctors.
- Week 2
- Week 3