The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It痴 no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Too Hot To Be So Cold BBB's Avatar
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    BGB + Complexes for Fat Loss

    So, this is a routine that I came up with - well, sort of. It's an Alwyn Cosgrove (complexes), Built (BGB) hybrid that I put together to target fat loss. It's meant to be run 4 weeks, followed by a 1 week deload. The purpose of this plan is to target fat loss via weight training (I know, not such a popular idea around here) and couple it with low rep, heavy weight training to prevent muscle loss. I'm thinking of alternating this with BGB. Let me know what you think. Constructive criticism welcome.

    Minor note - no need to discuss my ED - I just want to be open and honest about it and let people know where I'm coming from. Please keep the discussion to the routine and it's purpose.




    Targeted Fat Loss for the Diet Disabled

    I知 diet disabled. I am. Years of dieting has ruined my relationship with food, the result of which is an eating disorder. Even the thought of going on a diet can make me want to binge. Strictly speaking I知 not supposed to diet at all.

    Well, this poses a slight problem for me as I知 a recreational body builder and I like my muscles best when I知 lean. Now, I知 not talking 12% figure competitor lean; just reasonably lean, say on the low side of what is considered healthy for women, like 16-18%.

    Since I am unable to do any sort of extreme diet, I need an exercise program that is extremely efficient at burning fat and amping up my metabolism. As averse I am to dieting, I知 not at all afraid of exercising. If you are, this program is not for you. It is specifically targeted at fat loss and nothing else. The sole purpose of this program is to turn you into a fat burning machine. I think that one of the reasons fat loss has taken so long for me in the past is that I had other goals in mind at the same time. I wanted to lose fat AND get stronger. Or, my favorite, people want to lose fat AND gain muscle. Well, often when we divide our attention between two tasks we don稚 do either one particularly well.

    This program is the result of reading a lot about Complexes, mostly by Alwyn Cosgrove, blending it with BGB and much discussion with, and suggestions from my BLC family.

    The follow exercise regimen is not easy or for the faint of heart. The primary components of this grueling 4 weeks are complexes, high-intensity anaerobic interval training, high-intensity aerobic interval training, and a wee bit of high-intensity steady state training. You can read all about Complexes at both Alwyn's and MariAnne's sites.

    Complex A
    Bent-Over Row
    Hang Clean
    Front Squat, Push Press hybrid
    Back Squat
    GM

    Complex B
    RDL
    Hang Clean, Squat and Press hybrid
    Lunge

    Complex C
    Dead Lift
    RDL
    Bent-Over Row
    Clean
    Front Squat
    Push Press
    Back Squat
    GM

    Complex D
    Dead Lift
    High Pull (onto toes)
    Squat Clean
    Military Press
    Lunge

    Complex E
    Jump Squat
    Squat
    Squat and Hold for 10 seconds
    Military Press
    Push Press
    Squat and Press

    Week One
    4 sets of 5, 90 sec rest for Complexes

    Monday Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    5 min of 20:40 HIIT + 15 min SS

    Tuesday Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    10 min of 20:10 HIIT + 10 min SS

    Wednesday No Resistance Training
    Complex C
    30 Hills

    Thursday Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D
    5 min of 15:30 HIIT + 15 min SS

    Friday Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    10 min of 8:12 HIIT + 10 min SS

    Saturday Rest
    Sunday Rest


    Week Two
    5 sets of 5, 70 sec rest for Complexes

    Monday Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    10 min of 20:40 HIIT + 10 min SS

    Tuesday Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    10 min of 20:10 HIIT + 10 min SS

    Wednesday No Resistance Training
    Complex C
    45 Hills

    Thursday Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D, 10 min of 15:30 HIIT + 10 min SS

    Friday Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    10 min of 8:12 HIIT + 10 min SS

    Saturday Rest
    Sunday Rest

    Week Three
    5 sets of 6, 60 sec rest for Complexes

    Monday Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    10 min of 20:40 HIIT + 10 min SS

    Tuesday Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    10 min of 20:10 HIIT + 10 min SS

    Wednesday No Resistance Training
    Complex C
    45 Hills

    Thursday Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D
    10 min of 15:30 HIIT + 10 min SS

    Friday Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    10 min of 8:12 HIIT + 10 min SS

    Saturday Rest
    Sunday Rest

    Week Four
    6 sets of 6, 45 sec rest

    Monday Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    5 min of 20:40 HIIT + 15 min SS

    Tuesday Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    5 min of 20:10 HIIT + 15 min SS

    Wednesday No Resistance Training
    Complex C
    30 SS

    Thursday Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D
    5 min of 15:30 HIIT + 15 min SS

    Friday Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    5 min of 8:12 HIIT + 5 min SS

    Saturday Rest
    Sunday Rest

    Week 5 - DELOAD

    Followed by 4 weeks of BGB, another 1 week deload, wash, rinse, repeat.
    BRAINS.BEAUTY.BRAWN. www.brainsbeautybrawn.blogspot.com
    WILL SQUAT FOR FOOD.
    "It's not Science - it's RESULTS" - Built
    235 Dead Lift........Height: 5'7"
    125 Bench............Weight: 148 lbs
    200 Squat............Age: 33 yrs. old.
    ----------
    560 Total.............Gunning for 700 this year (while on a cut-and NOT using RESULTS)

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  3. #2
    Hulk Smash! LouPac's Avatar
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    Have you done complexes before? Because I tell you from experience, that's a lot of work for 4 days out of your week. At the least I would tell you to rest on Wednesday, on top of that, I would either drop the complexes to 3 sets, or drop the cardio on those days.

  4. #3
    Too Hot To Be So Cold BBB's Avatar
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    Um - yes, I have done complexes. Yes, I know, they are hard. As I prefaced - not for the faint of heart. And it's 5 days of complexes, not 4 - complexes for 4 days + HIIT, and another day + hill repeats, then 2 days off.
    BRAINS.BEAUTY.BRAWN. www.brainsbeautybrawn.blogspot.com
    WILL SQUAT FOR FOOD.
    "It's not Science - it's RESULTS" - Built
    235 Dead Lift........Height: 5'7"
    125 Bench............Weight: 148 lbs
    200 Squat............Age: 33 yrs. old.
    ----------
    560 Total.............Gunning for 700 this year (while on a cut-and NOT using RESULTS)

  5. #4
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by BBB View Post
    Um - yes, I have done complexes. Yes, I know, they are hard. As I prefaced - not for the faint of heart. And it's 5 days of complexes, not 4 - complexes for 4 days + HIIT, and another day + hill repeats, then 2 days off.
    I realized you were doing complexes 5 days a week. I didn't see a porblem with Wednesday's program, but the other 4 days where you were doing a strength routine, HIIT, and SS cardio. But hey, it's only for a month right? As long as you know what you're getting yourself into and you have the fitness level to do it, best wishes. Let us know how it goes after the month.

  6. #5
    Who me? Chubrock's Avatar
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    There are going to be few people that have the work capacity to complete this for more than one cycle.

    Fuck, fight, or hold the light.

  7. #6
    Senior Member
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    ok this might seem dumb but i like the workout routin but whats the 15:30 or wahtever numbers HITT mean? and SS too...sorry im a newbie

  8. #7
    Banned
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    Damn this is intense. Let me know how it goes

  9. #8
    Senior Member
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    HITT... (HIIT?) means high impact interval training. basically if you were running, you would sprint for 1 minute then walk for 30 seconds, and repeat for however long his program here denotes.

    SS means steady state cardio, like jogging or riding an exercise bike

  10. #9
    student of the game Runty's Avatar
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    I think HIIT stands for High Intensity Interval Training. (sprinting being the high intensity interval in your example)
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  11. #10
    SchModerator ZenMonkey's Avatar
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    Wow, thats a great deal of volume. If you think you can handle it, then by all means go ahead, but that is stacked deep!



    Maybe do BGB for 4 days a week followed by 15 min of SS, since the lifting will do the same as the HIIT insofar as releasing FFAs

    2 days to crossfit/gpp or HIIT+SS - 30-40 min sessions

    1 Rest Day
    Last edited by ZenMonkey; 10-18-2008 at 03:41 PM.
    Sarvamangalam!

  12. #11
    Senior Member
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    whats gpp, GM, BGB

  13. #12
    Senior Member Sensei's Avatar
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    Quote Originally Posted by BBB View Post
    Minor note - no need to discuss my ED - I just want to be open and honest about it and let people know where I'm coming from. Please keep the discussion to the routine and it's purpose.
    Who's ED?
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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