magbook - men's fitness ultimate workout plan

Build a muscular bodyBurn off unwanted fat

For beginners or experts

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PLANULTIMATEWORKOUTWORKOUT

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The health and fitness information presented in this book is intended as an educational resource and is not intended as a substitute for medical advice. Consultyour doctor or healthcare professional before performing any of the exercises described in this book or any other exercise programme, particularly if you are

pregnant, or if you are elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs.Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author of the information nor the producer nor

distributors of such information make any warranty of any kind in regard to the content of the information presented in this book.

By Alistair McDonald

Meal plans Sion ColensoPhotography Tom Miles

Design Fanni KosztolanyiSubeditor Juliet Giles

Model Ben Kirby @ Premier

With thanks to

www.fitnessfirst.co.uk

For more information on Men’s Fitness magazine, go to www.mensfitnessmagazine.co.uk.To subscribe call 0844 844 0081.

Dennis Publishing

© Copyright Dennis Publishing Ltd. Licensed by Felden 2008

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PLANULTIMATEULTIMATEWORKOUTWORKOUT



Men's Fitness 5

SECTION 2

39 The workoutsHow the training plan works

40 Month 1An introduction to weights

52 Month 2Preparing to go heavy

64 Month 3Time to increase the intensity

76 Month 4Focus on the speed of lifts

88 Month 5Introducing pyramid systems

100 Month 6Pack on some real muscle

112 Month 7Emphasising eccentric lifts

124 Month 8Increasing sets and reps

136 Month 9Adding super-sets

148 Month 10Max out with drop sets

160 Month 11Pre-exhaustion training

172 Month 12Adding the final touches

184 What's next?Keeping the body you've built

magazine SECTION 1

7 IntroductionWelcome to your new body

10 FAQsYour questions answered

12 Know your gymA beginner's guide

14 SafetyAvoid injury while training

16 Anatomy &training tipsGood advice to get started

20 The perfect liftForm tips for all exercises

22 Basic nutritionEating for a better body

26 SupplementsWhat to take, and when

28 Cardio sessionsBurn fat and get fit

32 Pre-workoutwarm-upsPrepare your body for training

34 Post-workoutwarm-downsRecover after a workout

36 Self testsKeep track of your progressas the months go by

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INTRODUCTION SECTION 1

If you've always dreamed of having aIf you've always dreamed of having agreat body, then this is where to startgreat body, then this is where to start

PLANPLANWELCOME TO THEWELCOME TO THE

Welcome to the UltimateWorkout Plan, yourone-stop trainingprogramme for building

bigger, stronger, better-balanced andmore powerful muscles. With this12-month, primarily weights-based,plan we'll take all the hassle out of yourtraining, as we identify what exercisesyou need to do, what weight you shouldbe lifting and what weight-trainingsystem you should use. Each monthhas its own designated exercises andsystems and each is designed toincrease muscle growth and fitnessprogressively, safely and systematically.

WHAT’S IN THE PLAN?Inside you’ll find all the information youneed to pump up your pecs, shoulders,back, biceps, backside and legs andshape a great physique. Starting withhow to choose a gym and what to packin your kit bag, we'll explain everythingyou need to know to build a betterbody, from the correct gym etiquette tofollow and how to perform the perfectlift, to the best foods to eat to fuel yourmuscle building.

We’ve got it all planned for you, sofor the coming 12 months let this guidebe your training bible. Pack it in your kitbag and simply follow our instructions

PLANWELCOME TO THE

If you've always dreamed of having agreat body, then this is where to start

Men's Fitness 7WorldMags.netWorldMags.net


SECTION 1 INTRODUCTION

to the month-by-month workoutprogramme (starting on p38). All youneed do is record your progress in thetraining logs at the end of each month'sworkout and grow more muscle.

WHAT ELSE WILL YOU FIND?As well as showing you the rightexercises and training programmeswe’ll also show you how best to warmup for weights (and for cardiovasculartraining), how to minimise your injuryrisk, both by pre-training and graduallybuilding up your training, and how towarm down. We've devised 12 simplemeal plans that will provide all thenutrients and calories you need to feedyour muscles. And to give your musclebuilding an extra boost we'll also tellyou what supplements are worthspending your money on.

And because it's important that youvary your workout – to stimulate yourmuscle fibres – that's exactly what the

Ultimate Workout Plan will encourageyou to do.

MAKING GAINSIf you follow the plan you should expecta month-by-month increase of around0.5-1kg of lean muscle. After a coupleof months your muscles will take ona more defined look, they’ll be moretoned, your physique will be betterbalanced and you’ll feel great. A fewmonths later and you’ll be in peak,beach-posing condition.

Some men, notably those withathletic to large builds, will find it easierto pack on muscle than those withslighter frames. But the programmewill work for everyone. Nutrition will beparticularly important for slimmer mento pack in the healthy calories neededto increase muscle dimensions.

But even if your build is far from slimthe programme will still work for you.Cardiovascular workouts will help you

burn unwanted fat and you'll alsofind that the more muscle you buildthe faster you'll burn that fat. For every0.45kg of lean muscle gained you’llburn an extra 250-350 calories aweek. That may not sound like a lot,

but imagine how many calories you’llbe incinerating when you pack on acouple of kilos of lean muscle.

GET IT RIGHTIt may seem pretty obvious that weighttraining is key to building muscle,but it’s surprising how few men knowhow to use it effectively. Many assumethe bench press on its own will givethem the torso they crave and thinkthat biceps curls are all they need topump up their upper arms. Yes, theseare important but there are other, better,exercises. Lots of men also make themistake of neglecting their legs andbackside. Bad idea. Aside from the factyou'll want muscled legs to balanceyour muscled upper body, you'll needthose powerful legs to perform many ofthe upper-body exercises.

But perhaps the biggest mistakeyou could make is to assume that moreis always better. Muscles are primarily

You'll need to use a Smithmachine for the heavy lifts

‘It may seempretty obviousthat weighttraining is keyto buildingmuscle, but it’ssurprising howfew men knowhow to useit effectively'

8 Men's Fitness WorldMags.netWorldMags.net


INTRODUCTION SECTION 1

made up of protein. Weight trainingbreaks down this protein, creatingmicroscopic tears in your muscle f ibres,and it’s in your downtime, when thesefibres regenerate, that your musclesgrow. So it's crucial that you factor inrest periods and recovery time andavoid doing extra workouts, which canhalt your muscle growth.

THE CORE EXERCISESIn this plan we'll stick to core movesthat are proven to build muscle. Mostlywe've focused on compound exercisesthat work across a number of jointsand involve large muscles. We haveincluded some isolation exercises, suchas biceps curls, but on their own thesewon't build muscle as effectively.

And although you might feel that wehaven't included as many exercisesas other programmes, you don't needto worry about being left feeling bored.We've included more than 60 exercises,and each month the programme willhit your body in a slightly different way,using different weight training systemsto help keep both your mind and yourmuscles stimulated.

WANT A SIX-PACK?Of course you do. Well, with theUltimate Workout Plan you haveevery chance of getting one – onceyou've got rid of the fat from yourgut. Specifically selected abdominalexercises will complement your weighttraining and encourage that slab ofmuscle down the front of your torsoto make a rippling appearance. We’vealso designed specific cardiovascularroutines that won’t detract from yourmuscle-building weight training but willtorch the fat that's hiding your abs. ■

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Each month includes a workoutlog for you to record your progress.Simply photocopy the pages anduse them to record the reps andtimes you achieve and the weightsyou lift for each workout. There's

also space for you torecord details of cardioworkouts, such asthe distance you'vecovered and poweroutput generated.

Log it as you do it…

Men's Fitness 9

SampleWorkoutlog

Sample workout log



SECTION 1 FAQ

If you've got a training query the chancesare we've got the answer…

FREQUENTLY ASKED

QuestionsQ: Will weight training makeme bulky?A: This book will show you how tobuild muscle, but in an athletic way.You’ll find workouts designed to boostyour power and athleticism, as well ashelp you increase your muscle size.The aim is to develop an aestheticallypleasing and usable physique.

Q: Should I combinecardiovascular exerciseswith weight training?A: Training the cardiovascular (aerobic)energy system and the strength, speedand power (anaerobic) energy system atthe same time can result in one trainingmethod cancelling out the gains madeby the other. The emphasis in thisbook is on weight training, but it is stillimportant to do some cardiovascularwork, so we have included somecomplementary cardiovascularworkouts (see p28) that won’t have anegative effect on your muscle building.

Q: Can I do the plan at home?A: You’d need to have a good supplyof weights in your garage as well as aproper bench and racks for squatting ifyou wanted to follow the plan at home.Instead, we recommend that you trainin the right gym (see p12). In a gymyou’ll have all of the equipment that youneed to complete the plan as effectivelyas possible.

Q: What if my gym doesn’thave the right kit?A: We’d be very surprised if you can’tfind a gym with the right kit. There areno unusual exercises in any of theworkouts. You should be able to find agym with the fixed and free weights andfor the cardiovascular element you can



FAQ SECTION 1

lace up your trainers and go outside fora run or jump on your bike.

Q: Will I be able to take aholiday while I'm followingthe plan?A: Of course. This is a training plannot a prison sentence. You’ll betraining three to four times a week,so you’ll have plenty of rest days. Theprogramme also includes recoveryperiods and months, so you couldschedule your holidays for these times.

Q: I already weight train,should I start at thebeginning of the plan?A: If you have already developeda foundation of free weight trainingstrength then you can start theprogramme at month three or four. Butbefore you do that, it's important thatyou make sure you're proficient at allthe lifts in the workouts and that you'reready to lift heavy weights in excess of80 per cent of your one-rep maximum.

Q: I have a slim body shape,will I still gain muscle?A: Yes. If you're naturally slim, eatingthe right food in the right quantities andtaking supplements will be crucial (seepage 22). You should also keep yourcardiovascular work to a minimum. Yourmetabolism is probably already fast andso it won't need to be further revved upby cardiovascular work.

Q: How much muscle gaincan I expect?A: That's the million dollar question. Asa guide, you can expect to add about0.5-1kg per month, maybe more if youare completely new to weight training oryou have the right genes.

Q: If I'm progressing well shouldI add in extra workouts?A: No. The plan is carefully structuredto help you progressively build muscle.Extra workouts will reduce your chancesof success because you need rest dayswhen you're trying to build muscle. It’swhen you're not training that your bodyadapts to the workouts and buildsstronger, larger and more powerfulmuscles. It can take up to 48 hours torecover from a tough workout.

Q: Do I need atraining partner?

A: Ideally yes. A training partnerwill motivate and encourage youto train when you'd rather not goto the gym. He can also help youpush yourself to the limit, whichyou'll need to do to build biggermuscles. Without one you'll need touse a Smith machine (above) whenlifting heavy weights or perfominglifts such as bench presses. So, ifyou train alone, make sure the gymyou choose has a Smith machine.



SECTION 1 KNOW YOUR GYM

KNOW YOUR GYM!

What you need tocheck, do and takeEverything you need to know, to look and act like a pro in the gym

■ Sweat pants and tracksuittop or sweatshirt.

■ Shorts.■ Fitness training T-shirt or vest.■ Trainers and socks.■ Towel.■ Drinks bottle containing a protein

or energy-replacement drink.Or a protein bar (see p26).

LOCATION AND OPENING TIMESThink about where and when you wantto train. If you work long hours or haveto do a lot of travelling to and from workthen your best bet might be a gymclose to your workplace.

CHECK OUT THE EQUIPMENTTake a look round and see what kit theyhave. For the Ultimate Workout Plan in

terms of fixed weights you’ll need a legcurl, leg press, lat pull down, seatedcalf raise, which will invariably beplate loaded, chinning bar and cablecrossover machine.

A Smith machine will beuseful for lifting free weights

– and, if you don't have a regulartraining partner, a necessity for liftingheavy weights. You should also make

Key items to pack in your kit bag

NOTE



KNOW YOUR GYM SECTION 1

Gyms tend to have lots of unwrittenrules that can seem intimidating fornewcomers. Top of this list can beinterrupting other members' trainingto get onto the bench press orunder the squat rack. You shouldn'tbe afraid to ask – though possiblynot in the middle of a set. Politelyask them how long they're goingto be or how many sets they've gotleft and whether you can jump inbetween. This way you can avoidstanding around wasting time,and decide whether to move onto another exercise while you'rewaiting or substitute it with asimilar move.Other rules to remember:■ Always wipe down equipment

after you've used it.■ Always return equipment to its

‘home’ after you’ve used it.

When you start to lift heavierweights, using an X-trainer (or oldschool-type trainer with a relativelythin midsole) will be better andsafer than a normal running shoe.This is because you need a stablelifting base and a running shoe,with a thick midsole that willcompress, will not provide this.Weight lifters use shoes that arevery stiff and offer ankle support.You don’t need to go this far but apair of X-trainers will do the job.

Weight beltsDon’t use them unless you'vepreviously injured your back andneed the support. It's important youdevelop strength in your core (backand abs) to provide stability. Theplank (see p43) and side plank (seep83) are key exercises for this.Weight glovesIf you’ve never used Olympic barsand free weights before you’ll

probably get sore palms, but don't betempted to use gloves. In time yourhands will harden, and lifting withoutgloves will also give you a better feelon the bar and produce better lifting.

sure there are enough bars,benches, discs, dumb-bellsand weight racks.

Cardiovascularequipment is lessimportant for the plan,given its emphasis onweight training. But, if yourgym has plenty of exercisebikes, treadmills and rowingmachines then you'll be able to do allcomponents of your workout under oneroof – making your life easier.

GYM INSTRUCTORSCheck what qualif ications and howmuch experience the instructors have.You'll need to be sure that they'll be

able to offer you the rightadvice when you need

expert help.

PEAK TIMESAsk about the best

times to train in terms ofequipment availability and

make sure these fit in withyour own schedule. Some gyms

will also you offer off-peak membershipif you can train at less popular times,which could save you a lot of money.

WHO TRAINS THERE?Traditional body-building type gymsfeel a bit intimidating when you're juststarting out. They shouldn't be if youstick to this plan, but don't allow yourtraining to be affected by unsolicitedand outdated training theory.

CHECK THE SMALL PRINTA number of gyms, especially chains,will tie you into membership for a setperiod. Find out what the cancelationpolicy is and whether your membershipwill let you use other gyms in the chain.Don’t pay for facilities you’ll never use. ■

Gym etiquette

Weight trainers

Weight belts and gloves

TIPKeep an eye out foranyone training withheavy weights on his ownand ask if he needs a spotter.If he says yes then you've founda way to get a set inbetween his – andpossibly a new trainingpartner.

Men's Fitness 13

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Fitness 13WorldMags.netWorldMags.net


We've designed theUltimate WorkoutPlan so you cansafely build muscle

progressively, but it's important you takenote of the following guidelines:

1 Always underestimate what youthink you can lift when first startingout on the plan, especially if you arenew to weight training or you'rereturning after a long lay-off.

2 Learn correct lifting technique andfollow our form tips on the workoutpages and our lifting tips on p20.

3 Don’t train when you are tired or ill(see overtraining signs, right).

4 Work with a spotter or use a Smithmachine when lifting heavy weights.

5 Always check the condition of theequipment before you use it.

6 Put the collars on the bars – that’swhat they're there for.

Follow these simple safety steps to makesure you don't hurt yourself in the gym

AVOIDING INJURY AND OVERTRAINING

SafetyRest andoptimumnutrition willsignificantlyreduce thechances of youovertraining

14 Men's Fitness

SECTION 1 SAFETY



7 Wear the right gear (see p12).8 Don’t be afraid to ask for advice

from a suitably qualified andexperienced trainer. You can'tknow everything.

9 Always warm up and warm down.

OVERTRAININGTake a look at the overtrainingsymptoms listed below. If you thinkthat two or more apply to you thenyou should think about taking sometime off from your training programme.Normally three to four days should beenough to get you back on track, butwhen you return make sure you do soat a reduced intensity. If you continue tosuffer from the symptoms (or they returnquickly) take at least two weeks off. Ifthe symptoms return again then theremay be other causes and you shouldconsult your GP.

OVERTRAINING SYMPTOMS■ A lack of desire to train.■ Constantly feeling tired

and listless.■ Decreased maximal heart rate.■ Greater susceptibility to illness –

particularly in the throat and chest.■ Mood swings.■ Feeling anxious and stressed.■ An increase in resting heart rate

(RHR). This should be taken a fewminutes after waking; an increaseabove ‘normal’ can indicatethat you have not fully recoveredfrom your previous workouts or aresuffering from stress.

■ Sleep problems.■ Lack of appetite.

MUSCLE SORENESSThat ‘ouch to the touch’ feeling inyour muscles, also known as delayedon-set muscle soreness (DOMS) is aninevitable consequence of trying tobuild bigger muscles, but it shouldn’tbe debilitating. It's most probablycaused by the microscopic tears inyour muscles that result from weighttraining. As these heal they producebigger, stronger muscles – providing,of course, you are getting optimumrest and recovery – and it's this healing

‘No matter howexperienced youare it's crucialyou warm up'

TIPToo many late nights,stress at work and relationshipproblems can all take their toll.

If you're not feeling up to workingout then it's worth looking at thewhole picture to see how youcan reduce your stress levels.Sometimes a light workoutcan help perk you up.

process that causes the soreness. If youhaven't trained your muscles for sometime then chances are you’ll experiencemore soreness than someone who'sbeen training for a while.

But no matter how experienced youare it's crucial that you warm up andwarm down – as these processes willminimise muscle soreness. Vitamins A,C and E can also help to reduce theinflammatory responses associatedwith muscle soreness – as can a soakin a hot bath. ■

Men's Fitness 15

SAFETY SECTION 1

Lost your job? Girlfrienddumped you? Dog died?

Then get to the gym.



SECTION 1 ANATOMY AND TRAINING TIPS



ANATOMY AND TRAINING TIPS SECTION 1

To get the most out of this planyou'll need to know where yourmuscles are and how theywork. Over the page we've listed

all the major muscle groups you'll beworking, so you'll know what musclesyou're targetting and you'll neverconfuse your lats with your traps again.And below we've included some tipson how to train your muscles to achievemaximum growth.

1 RING THE CHANGESIf you always do the same exercisesin the same way your body will getused to the stimulus and your growthand strength will plateau. To avoidthat you need to gradually increasethe stress you place on your muscles.Progressively overloading your muscles,by using a heavier weight or increasing

the number of reps that you perform,will help them repair to become biggerand stronger than they were before.

2 KNOW YOUR HORMONESTraining helps kickstart your bodyinto producing a number of anabolichormones – most notably testosteroneand growth hormone – which areresponsible for muscle growth andrepair. All the training workouts andmeal plans we've included in theUltimate Workout Plan have beendesigned to maximise this effect.

3 LEARN TO FAILTo grow your muscles you need topush them beyond their comfort zone.Occasionally this will mean working amuscle to failure or to near failure. Thismeans performing a lift to the point

If you understand the muscle building processyou're more likely to enjoy your workouts andsee great results

ALL YOU NEED TO KNOW ABOUT

Muscles aremade up of twotypes of fibres: slowand fast twitch. Slow twitchfibres use oxygen moreeff iciently and so are used duringfor endurance sports. Fast twitchfibres are better at generating shortbursts of strength or speed and arecalled upon during heavy lifts.

MUSCLEFACTThere are over600 muscles inthe human

body

Muscles work differently dependingon the direction in which you'reworking them:

■ Concentric movesA concentric muscle action occurswhen a muscle shortens as itcontracts to create movement, suchas when you lift a dumb-bell towardsyou in a biceps curl. Concentric

moves are the most commondirection of effort for resistanceand cardio exercise.

■ Eccentric movesAn eccentric muscle action is onethat involves the lengthening of amuscle, such as when you lower aweight. Eccentric moves use morefast-twitch fibres.

The key muscle movements

Muscle building

NOTE

Men's Fitness 17

where you can no longer maintainperfect form. You don’t have to goto failure with every move. Certainsessions in the Ultimate Workout Planare designed for you to focus on yourlifting technique. In these workouts eachrep must be explosive and performedwith maximum effort to a 1:1 speed.

4 FIND A FRIENDYou can use a Smith machine for mostmoves but for the really heavy lifts you'llneed to use a training partner or spotter.He must concentrate as much as youand only ‘take the bar’ at the pointof failure. A training partner can alsohelp keep you motivated and assistyour forced reps – where you force outone or two more reps than you couldachieve without help. ■



SECTION 1 ANATOMY AND TRAINING TIPS

18 Men's Fitness

BicepsBiceps brachiiBrachialisBrachioradialis

ForearmFlexor carpi

radialis

AbsExternal obliquesTransverse

abdominis(beneath internalobliques)

Internal obliques(beneath externalobliques)

Rectusabdominis

Quads Vastuslateralis

Rectus femorisVastus

intermedius(beneath rectusfemoris)

Vastus medialis

DeltsAnterior deltoid

(front)Medial deltoid

(middle)

PecsPectoralis minor

(beneath pectoralismajor)

Pectorialis majorSerratus anterior

Know your muscles



ANATOMY AND TRAINING TIPS SECTION 1

Men's Fitness 19

Delts Posteriordeltoid(back)

Rotator cuff(beneath deltoids)

TrapsTrapezius

BackRhomboid

(beneath trapezius)Teres major

LatsLatissimus dorsi

Lowerback

Erector spinae

TricepsTriceps brachii

lateral headTriceps brachii

long headTriceps brachii

medial head

GlutesGluteus maximus

HamsBiceps femorisSemitendinosusSemimembranosus

CalvesGastrocnemiusSoleus



20 Mens Fitness

How you lift a weight willmake a huge differenceto the results you see.If you lift with poor

form, you're likely to get injured.Approach your workouts halfheartedly and there's little chanceyou'll achieve your exercise goals.But if you focus properly and givemaximum effort, you'll be pleasedwith the results. Keep these 12tips in mind every time you lift andyou'll further increase your oddsof success.

1 Think about your workout fora few moments during the daybefore you do it. This will get youmentally ready to lift optimally.

2 Don’t mess around in the gym.You’re there to do a job. Mentalfocus is needed to optimise yourlifting potential.

3 Check that the bar, collars orbench, and any other equipment isworking properly before you lift.

4 Listening to music has been shownto boost lifting performance so crankup your MP3. But make sure yourearphones and MP3 are well out of theway when you lift.

5 Make sure you are warmed upproperly before you lift by following thepre-workout routine on pages 32-33.

6 Just before you complete yourreps, focus and tell yourself that youwill complete your set. Use ‘self-talk’.Tell yourself that you are strong andpowerful. This will gee you up. Also tryto quickly run through in your mindwhat you are about to do. Visualise the

lift being performed smoothly andat the designated speed.

7 Breathe in prior to each lift,brace your core and lift.

8 Brace your core, but maintainthe natural curves of your spinethrought the lift.

9 Breathe out when youlower the weight (completethe eccentric contraction). Forthe chest press reverse thebreathing process so that youbreath out prior to lifting and inas you press the weight. This willopen the chest and allow you towork more of the muscle.

10 Make sure you workthrough the full range ofmovement required for the lift.

This will ensure maximim muscle f ibrerecruitment and growth.

11 When the going gets toughdon't sacrif ice your form by, say,arching your back on the bench pressbecause this could lead to injury.

12 Remain in the zone during yourworkout. Keep focussed and yourmuscles will respond.

Follow the advice below to stay injury free andpush your lifting ability up to new levels

12 STEPS TO THE...

Perfect lift

SECTION 1 THE PERFECT LIFT



Mens Fitness 21

Selected weight-training systemsC

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Body regions,such as thelegs, chestand shouldersare exercisedduring separateworkouts.This enablesmaximum effortto be put intoeach body part.

Each setcontains thesame number ofreps.For example, 4x 10 means foursets of ten reps.

Simple sets Drop sets Supersets Pre-exhaust Split routine Forced reps

Largely dependson the amountof weight lifted.If you lift medium-heavy and heavyweights you'lldevelop biggermuscles.

Despite theirname simplesets are a veryeffective form oftraining.

This intensemethod oftraining beginswith a heavyload. As manyreps as possibleare completedthen some ofthe weight isremoved. Asmany reps aspossible arecompletedwith the newweight beforemore weightis removed.This processcontinues fora designatednumber of sets.

This system willhave a seriousanabolic effectand significantlyoverload yourmuscles.

This is anadvancedsystem. Atleast 48 hours'recovery must betaken after theseworkouts. Proteinconsumptionshould beginimmediatelyafterwards.

Two exercisesperformed back-to-back withoutrest. Thesecan either benon-competingsupersets, suchas chin-ups andsquats, whichwork differentbody parts.Or they canbe competingsupersets, suchas press-ups andbench presses,which work thesame body parts.

Supersets aregreat at hittingmuscle fibresand stimulatinggrowth,particularly if youuse meadium toheavy weights totarget the samemuscle group.

An advancedoption.

You do anisolation exer-cise, such as atriceps extensionfollowed by acompound move,such as a tricepsdip.

The first exercisereduces thetargetedmuscle'spotentialcontributionto the secondmove. Thismeans that thepre-exhaustedmuscle has towork harderduring thecompoundexercise.

Advancedexercise optionbecause theexecution ofthe compoundexercise can beaffected by theperformanceof the isolationmove. As withdrop sets,this systemshould be usedsparingly

These workoutsemphasisethe lowering(eccentricmuscularcontraction)phase of the lift.Take a slowf ive count as youlower the weight.

With the aid of atraining partneryou 'force' out 1or 2 additionalreps once youhave reachedfailure.

Negatives(eccentric lifts)

Split routinesenable maximummental andphysical effortto be put intotraining eachbody part. They'realso goodbecause thesystem allowsfor relativelylong periods ofmuscle recovery,and thereforegrowth, betweenworkouts.

Get used todoing whole-body routinesbefore you starttackling theseworkouts.

Super heavyweights (100-120per cent of your1RM), which youuse during theselifts, will really hityour muscleshard, buildingfast twitch fibre.

A trainingpartner willnormally berequired to assistyou throughoutthese workouts.

An advancedtraining optionthat requiresconsiderablemental focus.Should be usedsparingly but it'sa good way tobreak through aweight trainingplateau.

This is a greatway to stimulatemuscle growth.

THE PERFECT LIFT SECTION 1



22 Men's Fitness

Putting in some hard work atthe gym is absolutely vitalif you want to shed fat andpack on muscle. But so too is

having a good diet. If you don't eat theright things at the right times you're notgoing to make the most of all that effortyou put into working out. This sectiontells you everything you need to knowabout eating for more energy and for abetter body.

The good news is that nutritiondoesn’t have to be complicated. Infact it’s best when kept simple. And tomake things even easier we’ve created12 monthly meal plans that have beendesigned to provide you with theright number of calories and the idealcombination of carbohydrates, proteinand fat to give you the best chance tobuild muscle. But we’re not expectingyou to stick rigidly to these plans, soover the next few pages we’ll explainthe basics for you to build your ownmeal plans.

CARBOHYDRATESCarbohydrates are your body’s preferredsource of energy. Without them you’dstruggle to get out of bed in themorning let alone complete any of theworkouts in this book. Carbohydratesshould always form the bulk of yourmeals but when your aim is to build

Use the advice in this section to eat thefoods that will fuel your muscle building

ALL YOU NEED TO KNOW ABOUT

Basic nutrition

Drink upYou're goingto sweat inthe gym soyou need toreplace lostfluid withwater. Makesure yourehydratebefore youget thirsty.Take a waterbottle to thegym and sipfrom it everyfew minutes,rather thanglugging itall down inone go.

SugarsGlucose 100Sucrose 65

Bread, rice and pastaRice – white 87Rice – brown 76Bread – white 70Bread – wholemeal 69Pitta bread 57Spaghetti – white 41Spaghetti – brown 37Fettucine 32

Breakfast cerealsCornflakes 84Cheerios 74Weetabix 69Shredded wheat 67Muesli 56Porridge with water 42

Fruit and vegetablesBaked potato 85Broad beans 79Chips 75Watermelon 72Pineapple 66Raisins 66

Boiled potato 56Banana 55Sweetcorn 55Carrots 49Peas 48Grapes 46Orange 44Apple 38

Dairy productsIce cream 61Custard 43Skimmed milk 32Full-fat milk 27

PulsesButter beans 31Red kidney beans 27Red lentils 26Soya beans 18

Biscuits and snacksRice cakes 85Tortillas 72Shortbread 64Digestive biscuit 59Chocolate 49Muffin 44Peanuts 14

TABLE 1Selected carbohydratesand their GI rating (out of 100)

SECTION 1 BASIC NUTRITION



Men's Fitness 23

muscle they should make up around60-65 per cent of your daily diet.

Carbohydrates can be either simpleor complex (which isn’t the samething as refined or unrefined). Simplecarbohydrates are basically sugarsand will give you an instant energyboost, while complex carbohydratesare essentially starches, found in pasta,breads and vegetables, and will provideyou with a slower release of energy.

Both types are broken down inyour body into glucose, which is thenabsorbed by your cells and convertedinto energy. Any energy your bodydoesn’t use is stored in your muscles(and liver) as glycogen. But this canonly be stored in limited amounts and ifyou allow these glycogen stores to droptoo low you’ll suffer fatigue or, worse,your body will start to take proteins fromother parts of your body, which couldresult in loss of muscle mass. After aworkout your muscles are crying out forglycogen and can refuel their glycogenstores twice as fast as normal. So aimto eat a carb-based snack mixed withsome protein within 45 minutes off inishing your last rep at the gym. Asnack such as a bagel with creamcheese is a quick and tasty option.

The carbs you need immediatelyafter a workout need to be mostlysimple carbs with a high glycaemicindex (GI). The GI, which ranges from0-100, measures the speed at whichenergy is released from carbohydrates,with low GI foods releasing theirenergy more slowly than high GI foods.Understanding GI can help control yourblood sugar levels, thus maintainingyour energy levels and avoidingover-eating and optimally fuelling yourmuscle building. Table 1 (left) identif ies

the glycaemic index of selected foods.Although high GI carbs make an

ideal pre- or post-workout snack youshould try and base most of your mealsaround low GI carbs. Ideally theseshould be unrefined carbs, such aswholemeal bread or pasta, which notonly give you a slow release of energybut are high in fibre. Aim to eat sixsmall meals each day at regularintervals. This way you'll make sure thatyour glycogen levels are topped up andyou'll prevent your body from breakingdown the proteins you need.

PROTEINThe one thing most men know aboutprotein is that it helps build muscle.In fact muscles are essentially storedprotein, which is needed for a varietyof functions, including repairing tissueand transporting nutrients. But don’tbelieve the myth that more proteinautomatically means more muscle. Aimto eat some protein with every mealbut limit it to around 15-20 per cent ofyour daily diet. Most of our meal planscontain around 200g of protein per day.Eating more protein than this is pretty

BASIC NUTRITION SECTION 1



24 Men's Fitness

MineralsTwenty two, mainly metallic,minerals make up about four percent of your body mass.The main function of minerals is tobalance and regulate your internalfunctions such as the maintenanceof muscular contractions, theregulation of heart beat and nerveconduction.

VitaminsVitamins are crucial in facilitatingenergy release from food, but donot produce energy themselves.There are two types of vitamin:■ Fat soluble (e.g. A,D,E and K),which are stored in the body.■ Water soluble, which cannot bestored in the body and are found infruit and vegetables (eg, B complexvitamins and vitamin C).

As with minerals, consumingexcessive amounts (above therecommended daily intake) ofvitamins will not enhance theirmetabolic contribution.

AntioxidantsAntioxidants include the vitaminsA, C, E and beta-carotene and themineral selenium. A diet rich inantioxidants can prevent celldamage, reduce LDL cholesteroland defend the body againstage-related diseases, such ascancer and heart disease and canaid recovery from training.

TABLE 2Micronutrients

useless because your body can't storethe protein that you don't use.

Quality of protein is more importantthan quantity. Protein is made up ofaround 20 different amino acids, nineof which are called ‘essential’ becausethey can’t be made in the body. Proteinsthat contain all nine of these essentialamino acids are known as completeproteins and they also have a greaterbiological value (BV). This is a scale thatmeasures how closely the protein’s ratioof amino acids match the human body;the higher the BV, the better the proteinwill be for muscle growth and repair.

FATPeople sometimes assume that dietaryfat is immediately converted to fat onthe body. Not so. Eating more caloriesthan you expend, whether they’re fromprotein, carbohydrates or fat, is whatcauses the body to put down fat.Fat does, however, provide the mostconcentrated form of energy; it containsnine calories per gram, more than twicethat of either protein or carbohydrates,so too much in your diet will quicklylead to weight gain. That doesn’t meanyou should banish all fat because it

THEBAD

THEUGLY

serves crucial functions for the body,such as hormone metabolism, tissuestructure and cushions organs, andtransports the fat-soluble vitamins A, D,E and K. Ideally, fat should only makeup around 25-30 per cent of your dailydiet, but it’s worth bearing in mind thatnot all fats are equal in terms of health:

Unsaturated fats comemostly from plant sourcesand are normally liquid at

room temperature. They can be eithermonounsaturated or polyunsaturated,and are better for your heart healthbecause they reduce levels of the ‘bad’LDL cholesterol while raising levels ofthe ‘good’ HDL cholesterol, reducingyour risk of atherosclerosis. One groupof unsaturated fats are known asessential fatty acids because they can’tbe produced in the body and must beprovided by food. Both omega 3 andomega 6 fall into this category. Omega3, found in oily f ish such as mackerel, isa fat you should try and get more of. Ithelps aid strength and aerobic trainingand helps protect the body from injury.

Saturated fats are foundmostly in animal productsand are generally solid at

room temperature. Saturated fats raiseyour LDL cholesterol and you shouldlimit them to no more than 10 per centof your total fat consumption.

Trans-fatty acids (TFAs)are commonly a by-productof the hydrogenation process

that solidif ies unsaturated fats. Transfats increase your risk of heart diseaseand several other diseases. They'refound largely in processed foods, suchas cakes and biscuits and are oftenlabelled as hydrogenated vegetableoils. Avoid them if you can.

THEGOOD

Eggs 100Turkey 79Fish 70Lean beef 69Peanuts 55

TABLE 3Protein rating(biological value)of selected proteins

Protein rating(biological value)

out of 100

Proteinsource

SECTION 1 BASIC NUTRITION



Men's Fitness 25

Go

od

sou

rce

s

MineralB groupvitamin

Biotin Calcium Iron Zinc Magnesium Copper Vitamin C

Assistsconversionof foodinto energyand proteinmetabolismfor musclebuilding.

Mineral

Assistsmusclecontractionand hormonalsignalling.Also importantfor strongbones.

Mineral

Can assistaerobicexercise bypromotinghaemoglobinin oxygen-carrying redblood cells.

Mineral

Important formetabolisingproteins,carbohydratesand fats.

Mineral Vitamin

Boosts energyproductionand assistsmusclecontraction.Plays a role inblood sugarstabilisationand balancesenergy levels.Aids theproduction ofnew cells andmuscle fibres.

Assists withsoft tissueformation andserves an anti-oxidant role.Encouragesthe productionof red bloodcells and isuseful forcardiovascularexercise.

Assists cellgrowth andrepair. Aidsabsorptionof iron fromblood.

Re

com

me

nd

ed

da

ily

inta

ke

Fun

ctio

nT

ype

10-200µg 1000mg 8.mg 9.5mg 300mg 1.2mg 40mg

Egg yolk,nuts, oats andwholegrains,dried mixedfruit.

Dairy products,seafood,vegetables,flour, bread,pulses.

Liver, redmeat, pastaand cereals,green leafyvegetables,eggs, prunes,wholegrainsand dried fruit.

Lean meatand fish, eggs,whole graincereals, dairyproducts,wholemealbreads andcereals.

Green leafyvegetables,fruit, unrefinedwholegrainsandwholegraincereals, meatand dairyproducts.

Beef, liver,oysters, lamb,peanuts,baked beans,chick peas,wholemealbread andwhole graincereals.

Fruit andvegetables,especially,strawberries,oranges,tomatoes,greenpeppersand bakedpotatoes.

TABLE 4 Vitamins and mineralsSelected vitamins and minerals, their muscle-building and fitness benefitsand recommended daily intake amounts

BASIC NUTRITION SECTION 1



26 Men's Fitness

One question that we'reasked more than anyother on Men's Fitness,is: are supplements really

necessary? Well, in theory, if you'refollowing the rules outlined in theprevious chapter, you shouldn't reallyneed them. But, if you're strugglingto get your 3,000 calories a daysupplements can be useful.

CREATINEIf you’re going to take one supplement,make it creatine. Research has backedup the claims that creatine can improvestrength, power and muscle size.Creatine is produced naturally in thebody from three amino acids (proteins).It’s found in meat and fish, for example,but not in sufficient quantities to boostmuscle building on its own, which iswhy you may need a supplement.

Creatine puts more of the high-energy releasing chemical compoundphospho-creatine into your muscles.This allows you to train more intensely.

Take a loading dose, generallyrecommended to be 5g, four timesa day for f ive days and then amaintenance dose of 2g a day for amonth. Once the month is up you willget no further loading benefits andshould cease use for a further month,before starting the process again.

You may find that using a supplement helps your training.Here's the essential information about the main varieties

SupplementsALL YOU NEED TO KNOW ABOUT

SECTION 1 SUPPLEMENTS

HANDY TIPLook out for

whey proteins in

supplements and

food products as

this is the most

quickly absorbed

of all proteins



Men's Fitness 27

PROTEIN SUPPLEMENTSWeight training breaks down muscleprotein. To make sure your musclesregenerate and grow, optimum proteinreplacement (and recovery) is neededto maintain and build bigger muscles.Aim to take on 1.5-1.7g of protein perkilogram of body weight per day.

WEIGHT GAIN SUPPLEMENTSIf you want to maximise your potentialto build muscle then you’ll probably

need to increase your calorieconsumption to provide both energyfor your training and sufficient musclebuilding materials (unless you areoverweight, in which case a carefulbalancing act between calories in andcalories out is required). This is becauseyour normal calorific consumption won’t

CHECK YOURSUPPLEMENTSYou should always check thesupplement product labellingand buy from a reputablesupplier. Most products aredesigned for those with lactoseintolerance. If in doubtabout using a supplementcontact your doctor.

NOTE

be enough to achieve your workoutgoals. In this instance a weight gainsupplement can be useful, because ofthe hundreds of additional calories itpacks. These usually combine quickdigesting whey protein with equallyquick energy releasing carbs. Somealso contain specific fats that arecalorie dense, good energy suppliersand less likely to be turned intobody fat.

HMB (BETA-HYDROXYBETA-METHYLBUTYRATE)HMB is produced in the body fromproteins. Among the few foods tocontain HMB are grapefruit andcatf ish. HMB can increase musclesize and strength and decrease bodyfat. Research also indicates that itcan reduce muscle soreness. Therecommended dose is 3g a day.

FAT BURNERSFat burning products are designedto elevate the body’s metabolic rateand mobilise fat as an energy source.

Many contain the stimulants caffeineand guarana. We recommend that fatburners are avoided because regulartraining and a balanced diet will upyour metabolic rate by as much as 20per cent, which will help you to burnfat naturally.

GLUTAMINEGlutamine is found in muscle cells andis crucial for optimum immune systemfunctioning. It’s made from amino acids.

Glutamine should be takenimmediately after exercise and againwithin two hours after your initial intake.However, research into glutamine’sclaimed benefits is at present muchless consistent compared to thatproduced for creatine, for example.

The recommended glutaminedose is 2-3g per day (although

with this supplement recommendationsvery greatly). If you are taking a proteinsupplement then you will invariablybe increasing your body’s glutaminestores in any case (look either forglutamine or glutamic acid as partof the product’s content).

Recent research has highlighted theimportance of consuming proteinprior to resistance training to primemuscles for maximum growth duringrecovery. It has been well knownfor quite some time thatsupplementing postexercise will increase therate of protein synthesisand speed up therecovery and the growth ofnew, stronger muscle tissue.

Look for protein supplementscontaining whey, as this is the mostquickly absorbed of all proteins.

Excessive consumptionof protein (and too little

carbohydrate) can lead todigestive problems, nausea,

bad breath, osteoporosisand a lack of essentialmicro-nutrients being

absorbed into the body.

NOTE

Surround your workout with protein

‘Creatine canimprove strength,power andmuscle size'

SUPPLEMENTS SECTION 1

nown

e.

Exceof p

carbohdigestiv

ba

NOTE



28 Men's Fitness

Normally, building muscle andcardiovascular training don'tsit well together. They're likethe yin and yang of f itness

training. Both have their benefits butmix them together and your body getsconfused because you're training twodifferent physiological energy systems:the aerobic and the anaerobic.

Aerobic training strengthens yourheart and lungs (cardiovascular system),and is great for torching unwanted fatand improving your general f itnesslevels, but it's not so great when you'retrying to build muscle. Too much cardiotraining can actually break down yourmuscles and replace your bulky fast-twitch muscle with the leaner slow-twitch kind. Anearobic weight training,on the other hand, will build muscle butwon't have the health benefits of cardio.Luckily, if you follow these three simpletips, and stick to workouts in this book,you can have the best of both worlds.

CARDIO TRAINING TIPS1 Don't train too much

Unless you're overweight when youstart the plan, don't do any more than20 minutes of cardio training in onesession after the first three months. Anymore than this and you may start tocompromise your muscle gains.

If you do need to shed somepounds, then for the first three monthsyou should do three cardio workoutsa week rather than just two. Thisadditional workout should be a steadypaced effort of no more than 45minutes after your weights workout, oron a rest day in weeks with just twoworkouts. Once you've got your weightdown to a healthy BMI (see p37) followthe cardio training sessions as normal.

2 Complement your trainingBecause they train the anaerobicenergy system – the same systemtargeted by weight training – short and

sharp interval workouts will complementweight training more easily than simplygoing for a long run.

These short, stop-start, fast workoutsare what we've called complementaryinterval training workouts throughout theUltimate Workout Plan. They look tough,but if you have a reasonable level ofcardiovascular fitness – you're ableto run easily for 40 minutes and feelrelatively fresh – you should have notrouble in completing them.

Unless otherwise stated you shouldperform all of the cardio workoutslisted once a week, normally after yourweights workout (see cardio FAQs p31).

3 Train to recoverIf you are feeling particularly soreafter a weights workout then a steady20-minute run or cycle can flush outsome of the waste products that haveaccumulated and speed up yourrecovery for your next workout.

Some people will tell you that cardio and weight training don't mix.We say differently, but you do have to get the balance right…

Cardio training

Looking goodAll the cardio workouts included in this book have been designed to

complement your weight training and improve the way your body looks.The complementary interval training workouts involve both fast movements andthe need to overcome moderate-to-heavy resistance, which means they'll developmuscle mass in a way that's not too dissimilar to weight training. These workoutswill also help elevate your metabolic rate, which when combined with all your

other workouts will ensure you are naturally burning more calories, torching yourunwanted fat and increasing your lean muscle mass. All of which adds up to a

muscular, athletic physique you're going to be proud to show off on the beach.

SECTION 1 CARDIO SESSIONS



Men's Fitness 29

■ To perform this exerciseeffectively you'll need to f indsomewhere you can run safelythat has more than 30 steps.Run up the stairs for 10-15seconds, turn around and walkslowly back down and repeat10 times. This workout will addpower to your thighs and upperbody as you pump your armsback and forwards in time withyour legs to boost your speed.

A Stair sprint

■ Adjust the bike so that youare pedalling against a toughresistance. Perform a 30-secondsprint and take 90 secondsrecovery. Repeat 6-8 times.If your legs really start to burn,then extend the recovery periodor stop the session. Doing thiswill keep the emphasis of theworkout on power and strength,rather than endurance. You canrecord in your log the poweroutput you achieve on each rep,or the distance you complete,from the bike's display.

B Exercise bike sprint

CARDIO SESSIONS SECTION 1

Complementaryinterval trainingworkouts



30 Men's Fitness

■ If you have access to a running track,or dry flat grass, then sprints are a greatway to boost your muscle building. Everytime your foot hits the ground you willhave to overcome around three times yourbody weight. And your foot will only be incontact with the ground for about a tenth ofa second. Generating this amount of powerand with such frequency in the weightsroom would be impossible. Perform 6 setsof 30m sprints from a standing start. Witha complete recovery between each set.

You can use a treadmill butyour workout will not be as

effective – sprint on a very fast beltspeed for 30 seconds.

C Running sprint

■ Do 10 sets of 10 strokes at maximumeffort on a rowing machine, performing60 seconds of easy-paced rowing betweensets. If the machine allows, set it so you canread your power output on each stroke andrecord the average of each set of 10 strokes.Make sure you have good rowing techniquebefore you do this session. As with thecycling workout, if your legs start to reallyburn increase your recovery between effortsor cut short the session.

D Rowing power stroke

NOTE

SECTION 1 CARDIO SESSIONS



Men's Fitness 31

CARDIO SESSIONS SECTION 1

1 Why do your steady pacecardiovascular training afteryour weights workouts?Very simply it’s because you wantto put quality energy and primemental focus into your weighttraining. If your mind and musclesare tired then your focus will becompromised and your musclegrowth will be less than optimum.

2 When should I perform thecomplementary workouts, beforeor after my weights?You can perform the rowing andcycling workouts after your weighttraining. However, you shouldgive yourself about 10 minutesto recover from your weightsworkout before you tackle anycardio workout. Warm-up on therelevant machine with five minuteseasy paced activity. You'll need tobe fresh for the sprints and stairsprints workouts, so save these fora separate training day when you'renot performing a weights workout.

Specific cardio FAQs

Keep yourmuscle proteinin your musclesToo much cardio exercisecan compromise your musclebuilding by shrinking yourmuscles. Protein can be usedby the body as an energysource – regular and prolongedcardiovascular workouts willstart to rob your muscles oftheir protein content. That'swhy marathon runners arestick thin and sprinters aremuscle-bound power houses.



32 Men's Fitness

SECTION 1 WARM-UP

WHY WARM UP?Lots of men don’t like to stretch,preferring instead to get straight intotheir workouts. But while you mightthink 10-20 minutes spent warmingup is a waste of your valuable gymtime, in the long run it could save youwasting several days laid up at homebecause of injury. Just a few minutesof light cardiovascular work will makeyour heart beat faster, which pumpsoxygen and nutrients to your muscles,and raises your core temperature. Warmmuscles are more elastic, so you canwork them through a greater range ofmotion with less chance of injury.Once your muscles are warm you can

move on to some dynamic moves (seeopposite) to target the muscles directly.

HOW TO WARM UP1 For weights workouts

a) Do three to five minutes of moderatecardio activity, such as rowing orrunning on the treadmill.b) Perform some dynamic movements,such as walking lunges, marchingon the spot, arm and leg swings, calfraises and squat jumps – see opposite.Build up the speed of these exercisesgradually. These movements will primeyour muscles for explosive action. Takeyour time and recover between sets.c) Perform a very light set of 10 reps of

the weights exercise you are goingto attempt. Take a minute or twoto recover before completing yourdesignated workout.

2 For cardio workoutsFollow parts 'a' and 'b' of the weightswarm-up, but use the same cardioequipment you're going to use for themain part of your workout. Also, if you'replanning to do either the stair sprintworkout (p29) or the running sprintworkout (p30) do 4 progressively fasterruns over 40m, taking recovering fullybetween efforts.

DYNAMIC MOVESThe dynamic movements on theopposite page will help boost yourweight training. They stimulate thenervous system and help activate yourfast-twitch fibres. Performing the squatjump exercise, for example, shouldallow you to lift heavier leg weights forabout 30 minutes afterwards. And if yourwant to achieve a similar effect for yourarms then you could perform medicineball throws. You do this by holding amedicine ball at chest height and eitherthrowing it to a partner a couple ofmetres in front of you or by throwing itagainst a wall. Pass and catch the ballas fast as you can for 3 sets of 20 reps.

Get your muscles ready for the hard work tocome with this pre-workout warm-up

WARM-UPPre-workout



Men's Fitness 33

■ Key tip:Step forwardinto a lungeand, in a f luidmotion, stepthrough withyour back legand repeat themove.Do: 5 x 10

1 Walking lunge

2 Marching on the spot

4 Arm swings

■ Key tip: Staytall and try toco-ordinate youropposite armand leg.Do: 5 x 20. Buildup speed.

3 Calf raises

■ Key tip:Lift your ankles asfar off the groundas you can. Liftto a 1 countand lower to a 3count. Do: 4 x 10

■ Key tip: Swingyour arm forwardsfor ten reps, thenbackwards for tenreps. Swap sidesand repeat thendo the same withboth arms at thesame time.Do: 10 reps ineach direction.

5 Leg swings

■ Key tip: Relaxand swing yourleg forwards andbackwards, pivotingat the hip. Swingyour arm to meetyour foot andgradually build upspeed and range ofmovement.Do: 2 x 10 on

6 Squat jumps

■ Key tip:Sink into a squatand, assisted bymomentum fromswinging yourarms, explode upoff the ground.Land as lightlyas you can andrepeat the move.Do: 3 x 4

Warm-upexercises

WARM-UP SECTION 1



34 Men's Fitness

WHY WARM DOWN?You probably think that once you'vecompleted a gruelling workout the onlything left to do is relax in a hot bathand then flop on a sofa. Well you'd bewrong. Warming down is as importantas warming up, for two good reasons:

It helps flush out lactic acidA tough workout can lead to a build upof lactic acid in your muscles. Lactateis produced throughout the day as yourbody breaks down glucose, but duringnormal exercise, such as walking, yourmuscle cells get enough oxygen forthem to use energy from other sources.

But, during very intense anearobicworkouts, where demand for energy ishigh but oxygen levels limited, lactatecan accumulate to a point where itcan no longer be re-absorbed andre-used to create energy. At this pointlactate changes to lactic acid andyou start to get that burning sensationin your muscles. A warm down willincrease blood flow and start to flushthe muscles of lactic acid, reducing thepotential for soreness and stiffness.

It assists protein growthWarming down will also speed up thegrowth of new muscle-building protein

in your recovery periods by flushingyour muscles with nutrient-rich bloodsupplies. Stretching assists this processand helps to elongate muscles. Weighttraining can shorten muscle fibres and,over time, this can lead to poor posture.Stretching can help you avoid this.

HOW TO WARM DOWNPart A Easy paced cardio work

After your workout do 5 minutes, at aneasy intensity, of any cardio exercise,such as cycling or running. If you'vejust f inished a cardio workout, however,always use the same piece of cardioequipment you've been using for yourworkout, so that you're targeting thesame muscles you've just worked.

Part B StretchingAfter you have finished your gentlecardio work, walk around for a coupleof minutes and shake out your armsand legs. Then perform each of thestretches on the page opposite 3 timesand hold each one for 10 seconds.Keep warm while you stretch.

Get your warm-down right and you'll be primedand ready for your next muscle-building workout

WARM-DOWNPost-workout

ProteinWhen you work out you increasethe blood flow that carries nutrients,including amino acids (see p23), toyour muscles. By eating a protein-richsnack before and after your workoutyou'll ensure that your muscle cellsget the optimum delivery of aminoacids for muscle growth.

This will also create a positivehormonal response in your body by

stimulating growth hormone andtestosterone release, which will boostyour muscle building. Ideally, youshould aim to take on 20g proteinbefore your workout and 20-40g afteryour workout.

A protein bar can be a good wayto refuel because you can stash themin your gym bag. The best containaround 21g of whey protein, alongwith carbohydrate and other nutrients.

CarbohydrateIn the two hours immediately after aworkout your muscles can replenishtheir glycogen stores (see p22) oneand a half times more quickly, so thisis the ideal time for a carbohydratesnack. Opt for high GI carbs (seep22), such as raisins that will giveyou a quick release of energy. Ideally,you should eat 1g of carbs for everykilogramme of body weight.

Nutrition as part of your warm-down (and warm-up)

SECTION 1 WARM-DOWN



Men's Fitness 35

■ Stretch yourarms out in frontof your chest, withyour palms facingeach other. Takeboth arms out tothe sides as far asyou can, keepingthem parallel to theground throughout.

2 Cheststretch

■ Lie on your back. Clasp the back of onethigh and pull that leg back as far as it willgo. Keep the other leg straight.

5 Hamstringstretch

■ Stand on one legand pull the otherup toward yourbackside, pointingyour knee towardsthe ground.

6 Quadricepsstretch

■ Stand at arms’length from a walland place bothhands on the wall.Take one foot backand press your heelinto the floor.

7 Calfstretch

■ Lie on your front with hands in line withshoulders. Push up to lift your torso from thefloor. Keep hips in contact with the floor.

3 Absstretch

■ Lie on your back. Clasp one knee andpull back as far as it will go. Keep your otherleg straight and your shoulders on the floor.

4 Glutestretch

■ Stand tall andlift your arms, oneat a time, up byyour ear. Press thearm back, but don’tbend forward.

1 Shoulderstretch

Use held stretches,rather than thedynamic movementsyou used in yourwarm up. Relax anddon't try to force thestretch or bounce togain an extra stretch.

Stretching

exercises

WARM-DOWN SECTION 1



36 Men's Fitness

SECTION 1 SELF TESTS

Superhuman: 120+ seconds

TEST 2: HAMSTRING STRETCHTests: Hamstring and hip flexibility.How to perform: Lie on your back andpull one leg into your chest by holdingbehind the thigh. Keep your other legand your back on the floor (see p35).Once you have settled, pull your leggently further back while keeping itstraight. You'll need to gauge the angleof your leg to the floor so a trainingpartner might come in handy.How do you score?

Average: 70°Good: 90°Very good: 100°Excellent: 110°Stretch Armstrong: 120°+

TEST 3: PRESS-UP TESTTests: Upper-body muscular endurance.Although the Ultimate WorkoutPlan focuses on building muscle,your local muscular endurance willincrease across the programme. Thisis because – everything else being

equal – a stronger muscle is moreenduring than a weaker one. So evenwithout specifically training for press-upendurance you should find that yourability to perform lots of reps increasesover the months of the programme.How to perform: Simply perform asmany strict form press-ups (see p59) asyou can without stopping.How do you score?

Average: 20-30Good: 31-50Very good: 51-60Excellent: 61-70Duracell Bunny: 71+

TEST 4:VERTICAL JUMP

Tests: Explosiveleg power.The UltimateWorkout Plan willhelp boost yourmuscles’ abilityto express power.Not only is a larger

muscle able to perform more reps, itwill also be capable of expressing morepower. So, as you progress throughthe plan you should find that yourjump power, as well as other dynamicmovement, increases.

Some of the workouts in this guide– especially those using the 1:1 speedof lift – will help you to develop real

Test yourselfKeep yourself on track for success by measuring yourprogress with these seven self tests

TEST 1: PLANK ENDURANCETests: Core strength.You’ll see once you get started on theworkouts that the plank (and variationson the plank) form a key part of theprogramme. It's also an excellentindication of your core strength.How to perform: Simply see how longyou can hold the plank position. Whenyou begin to sag or seriously shakethen it is time to stop. You must use thesame indicator each time otherwiseyou'll skew your results.How do you score?

Average: 30-45 secondsGood: 45-60 secondsVery Good: 60-90 secondsExcellent: 90-120 seconds

You’ll need to stay motivatedif you're going to completeall the workouts. And nothingwill motivate you more than

quantifying how much your fitnessand strength are improving. You cancomplete the tests as often as you likebut you may want to do them at theend of every month. Whenever you dothem, make sure you are feeling freshbefore you start the test.



Men's Fitness 37

SELF TESTS SECTION 1

dynamic power. They'll ‘teach’ yourmuscles to recoil and contract withgreat speed, as they would do whenyou're jumping and sprinting.How to perform: Stand next to a walland stretch up with your arm nearest tothe wall. Use chalk to mark the highestpoint of your reach. Step slightly awayfrom the wall. Bend your knees andjump as high as you can marking thewall with the chalk. Take three attempts,and measure the distance betweenyour jump marks and your standingmark. Record your best score.How do you score?

Average: 35-45cmGood: 45-55cmVery good: 55-60cmExcellent: 60-65cmRocket Man: 65cm+

TEST 5: STRENGTHTests: Muscular strength.Once you've followed the UltimateWorkout Plan for f ive months you cantest your one-repetition maximum(1RM) – that’s the maximum you couldlift on a specific exercise once. Thesesessions are very strenuous and shouldbe completed when you are feelingfresh. You should also have a trainingpartner on hand to spot for you.

If you are an experienced weighttrainer you can test your 1RMs

at an earlier stage.How to perform: Do a few light weightwarm-up lifts, take a minute to get in thezone and attempt to lift more than yourprevious 1RM max on the bar/machine.You will get a feel during your sessionas to whether you are ‘ready’ for it ornot. Listen to your body and don’t pushto excess. You will only be able to go for

a couple of 1RMs in a workout – benchand squat, for example.

The following scores for the benchpress and the squat have beenprovided as guidelines only. Theyshould be seen as a starting point foryour quest for increased strength. Asyou progress through the months ofthe Ultimate Workout Plan, you shouldsignificantly improve your 1RMs.Bench press 1RM

Average: 50-70% of body weightGood: 70-80% of body weightVery good: 80-90% of body weightExcellent: 90-100% of body weightArnie: 100%+ of body weight

Barbell squat to thighs parallelto the ground s

Average: 80-90% of body weightGood: 90-100% of body weightVery good:100-120% of body weightExcellent: 120-130% of body weightArnie: 130%+ of body weight

TEST 6: MEASURE UPMeasures: muscle growth.This is not so much a test as a tool tomeasure your muscle-building progress.You simply measure your muscles andrecord your size increases.

How to perform: Simply use a tapemeasure to measure your:

Biceps/triceps: when youare contracting them with a90° elbow bend.

Chest/back/shoulders: from thecentre (widest) point of your outerdeltoids across the centre ofthe pecs.

Chest/back: under your armpitsand across the widest point ofyour chest.

Thighs: at their widest point

Calf muscles: at their widest point

TEST 7: BODY MASS INDEX (BMI)Tests: Body composition.Again this is less of a test and moreof a tool to measure your body fat. It'snot helpful to carry this test out on amonthly basis as it won't distinguishbetween extra weight carried as fat andextra weight in the form of muscle. It is,however, a good test to perform beforeyou begin the programme to see ifyou need to shift some fat before youstart to pack on muscle. The cardioexercises (p28) will help torch fat andboost your metabolism. Buildingextra muscle will also help you burncalories faster.How to perform: Divide your weightin kilograms by your height in metressquared and compare your result to theBMI reference scores below:BMI Reference Scores

Underweight: Below 20 BMIIdeal weight: 20-25 BMIOverweight: 26-30 BMIObese: 31-40 BMIClinically obese: 40+ BMI

NOTE



38 Men's Fitness

THE WORKOUTS

Now you understand thetheory behind the workoutsit's time to put the theory intopractice. We've divided the

workout into 12 specific monthlyroutines. Each month has a theme thatbuilds on the strength, size and fitnessdeveloped in the previous month. Everymonth we've included an illustrateddescription of how to perform eachexercise, and a handy reference box toexplain how many sets and reps youshould perform of each. Unlessotherwise stated you should perform allof the exercises in all of your workouts,leaving the core exercises to the end.We've also included a selection ofcardio workouts (see p29-30) that havebeen specif ically designed tocomplement your weight training.

UNDERSTANDING THE WORKOUTSAt the start of every month we'veincluded a workout summary box. Atthe top of the left-hand column you'llsee we've listed the system used. Thiswill be explained in more detail in that

month's introduction, but you'll f ind abrief description of all the systemsfeatured in the book in the table onpage 21. We've also included in thiscolumn the weight you should be usingalong with a list of the exercises andthe number and type of cardio sessionsyou should perform each week. Wherethe number of sets or reps differs fromthe norm we've listed those next to theindividual exercise.

The right-hand column lists thenumber of workouts you'll completeeach week, along with the number ofsets and reps. So, in Month 1, Week 1you'll see three workouts labelled a, band c. This means you should performthree workouts that week, leaving atleast one day's rest between workouts.

Most weeks will include threeworkouts, but some will include onlytwo. These are easy weeks and areincluded to promote muscle growthand mental recovery. Don't be temptedto add in any extra workouts, or missany out. If you find the progressions toodifficult then cut back on the number ofsets and reps.Sets and repetitions (reps)The number of times you perform eachexercise in the workout will vary fromworkout to workout and week to week

The WorkoutsIt's time to step out of the science class and get into the gym

■ Each month also has an introduction that will explain in more detail all thekey features. We've given each month a theme and an aim. This is to giveyou an idea of what you should have achieved by the end of the month. Forexample, Month 1's theme is ‘Getting ready to train’, and its aim is to ‘pre-trainthe body, using bodyweight, f ixed-weight machines and dumb-bells’, andthat's exactly what you'll be doing.

Month theme and aims

Sampleworkout



Men's Fitness 39

THE WORKOUTS

and these are listed next to eachworkout. So in Month 1, Week 1,Workout a, you'll see the figure: 2 x 10.This means you perform 2 sets of 10repetitions of each exercise. So, forexample, with the triceps dip you'lllower and raise your body 10 timesbefore taking a 2-minute rest and thenperforming the exercise 10 more timesfor your second set. For unilateralexercises that work one limb at a time,such as the lunge, you need to performthe stated number of repetions for eacharm or leg. The length of time you'll restbetween sets and exercises will varyfrom month to month.

WEIGHT LOADINGSThe loading of the weights you use isas important as the number of sets andrepetions. To get your fast-twitch fibresgrowing you need to lift medium,medium-heavy and heavy weights. Lightweights won’t hit your muscles hardenough or in the right way to stimulategrowth. For most months you'll see theweight you should be using listedalongside the system. But in somemonths, where the weight varies fromworkout to workout, we've listed theweight alongside each workout.

What constitutes a light or mediumweight will vary, depending on yourindividual level of strength and fitness.The best way to gauge the weight isas a percentage of your one-repetitionmaximum (1RM). This refers to themaximum amount you could lift onceon a specif ic exercise. You can estimateyour 1RM by performing ten repetitionswith your top weight with perfect form,

and then multiplying this weight inkilogrammes by 1.33 for your upper-body moves and 1.54 for lower-bodymoves. Once you have this f igure youcan then work out how heavy a weightin kilogrammes you should be lifting byusing the following percentages:■ Light weight: less than 65 per cent1RM – a weight you could lift 15-30times before failure.■ Medium weight: 65-75 per cent1RM – a weight you could lift seven to12 times before failure.■ Medium-heavy weight: 75-85 percent 1RM – a weight you could lift f iveto seven times before failure.■ Heavy weight: 85-100 per cent1RM – a weight you could lift no morethan five times.■ Super-heavy weight: 100-120per cent 1RM – a weight you wouldbe unable to lift, but could lower(eccentrically) one to three times.

SPEED OF LIFTVarying the speed at which you lift andlower the weight is a great way to keepchallenging your muscles. We've usedthree speeds: 1:2, 1:5 and 1:1. The firstfigure refers to lifting (concentric) speedand the second the lowering (eccentric)speed. So for a 1:2 lift you would lift to acount of one and lower to a count oftwo. Each speed has its benefits:1:2 This is the basic weight-trainingspeed, which can be used with all

loadings. This speed will have amedium-high effect on stimulating yourmuscle building hormones.1:5 This speed puts more emphasis onthe lowering (eccentric) phase of amove and so targets more fast-twitchfibres. It works best with medium-heavy,heavy and super heavy weights, andwill have a high stimulatory effect onyour muscle-building hormones.1:1 This explosive speed will developsize and power and have a significanthormonal effect as you move theweights as fast – but as safely – as youcan. It recruits significant amounts offast-twitch muscle fibre.

CHART YOUR PROGRESSEach month has its own workout log foryou to record the actual weight you liftand the reps you complete. We've alsoincluded space for you to record yourcardio workouts. Make a note of whichworkouts you've completed and, whereapplicable, the distance and poweroutputs of your reps. There's also spacefor you to record your progress in theself tests outlined on pages 36-37.

The workout comments section isfor you to record any relevantinformation on how your workoutwent. If your workout was a greatsuccess say so. If not then record thatas well. Working out why things wentwell or badly will help you to improvefor your next workout.

‘Each month has a theme that buildson the strength, size and fitnessdeveloped in the previous month'



MONTH 1 WORKOUTSMONTH 1



Month 1:Getting ready to train

SystemSimple sets, light weight

BodyweightBench triceps dipLunge

For the lunge, perform the requirednumber of sets for each leg.

Free weightsSeated dumb-bell shoulder press

Fixed weightsChest pressLeg pressLeg curl

CoreCrunchPlankSwiss ball back extension

For the plank start with 5- secondholds and add 5 seconds eachweek. Perform 3 reps each week.

Cardio15-30 minutes on any piece ofcardiovascular equipment usingsteady-state effort. This is a pacewhere you could just about hold abreathless conversation.Perform this after yourresistance training, twice a week.

Workouts

3 each week.

Week 1a) 2 x 10 repsb) 2 x 12 repsc) 2 x 14 reps




Speed of lift1:2

Rest2 minutes between sets andexercises.

Ultimate Workout Plan

MONTH 1

Month one is all aboutgetting your body usedto working out and liftingweights safely. You’ll see

we've included a number of bodyweightexercises. These will help developsome preliminary strength to prepareyou for the more strenuous trainingin later months. And with the plank,crunch and Swiss ball back extensionexercises we're also putting theemphasis on the core. This is becauseyour core plays such a vital role in liftingweights that it's important you fullycondition it against potential injury.

We've included one free-weightexercise – the seated dumb-bellshoulder press – which you need toperform using light weights. This willhelp develop the shoulder stability you'llneed to perform the overhead exercisesin later months. The cardiovascularsessions are designed to provide abase of fitness, which will boost yourrecovery during your weights workoutsin future. Depending on your fitnesslevels these workouts should take up to30 minutes of steady-state effort.

AIMto pre-train thebody, usingbodyweight, fixed-weight machinesand dumb-bells

Core exercises

Leave your core exercise to the endof your workouts. You don’t want tofatigue this area before you performthe weights exercises, as yourabs and back need to be able tocontribute fully to your lifts.

WORKOUTS MONTH 1



MONTH 1 WORKOUTS

MONTH 1workout

■ Resist the temptation to use yourlegs to lift your body.■ Use your arms to push back up.

1 Bench triceps dipTargets: triceps

■ Grip the bench with yourhands facing forward.■ Look straight ahead.■ Keep your legs straight.



WORKOUTS MONTH 1

■ Look down.■ Keep a straight linefrom head to heels.■ Place your elbowsbeneath your shoulders.■ Relax in the held position.

2 CrunchTargets: abdominals

■ Line your elbows up with your ears.■ Don’t hold your head.

■ Focus on contracting your abdominals to lift your torso.■ Don’t lift too high.■ Lower your body with control.

3 PlankTargets:



MONTH 1workout4 Lunge

Targets: thighs and glutes

■ Place your right foot flat on the ground, and bend your right leguntil your thigh is at right angles to the f loor.■ Don’t extend your right knee past your toes.■ Keep your chest up.■ Bring your left arm forward.■ Lower your left knee until it almost contacts the ground.■ Power back with your front leg, and repeat with your left leg.

■ Stand tall.■ Keep looking forward throughoutthe exercise.■ Take a large step forward with yourright foot.

MONTH 1 WORKOUTS



5 Swiss ball back extensionTargets: back

■ Place hands by your ears.■ Keep elbows out.■ Maintain hip contact with the ball.

■ Don’t lift too high.■ Keep hips in contact with the ball.■ Control the lowering phase.

6 Chest pressTargets: pecs, deltoids and triceps

■ Brace your core.■ Look straight ahead.■ Maintain naturalcurve of back.■ Keep both feet f laton the floor.

■ Push equallywith both arms.■ Controlmovement onway back.

WORKOUTS MONTH 1



■ Look straight ahead.■ Push through both legs equally.■ Extend legs until nearly straight.

MONTH 1workout7 Leg press


■ Control the weights back.■ Stop at a 90° angle at the knee.■ Keep looking forward.

MONTH 1 WORKOUTS



WORKOUTS MONTH 1

9 Seated dumb-bell shoulder pressTargets: shoulders

■ Don’t let thedumb-bells touchat the top of themovement.■ Ensure coreis braced.■ Maintainnatural curvesof back.

■ Look straightahead.■ Hold the dumb-bells at shoulderheight.■ Keep elbowsout to the sides.■ Feet flat onthe floor.

■ Pull the padtowards you.■ Feel the tensionin your hamstringsas you returnthe weights to thestart position.

8 Leg curlTargets: hamstrings

■ Adjust the seatso you are sittingupright orslightly back.■ Brace your core.■ Keep lookingstraight ahead.



MONTH 1 MEAL PLAN

Meal planThis high-protein meal plan will give you around 3,000 calories a day

Monday Tuesday Wednesday Thursday

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■ 4 scrambled eggwhites on 2 slicesof wholemeal toast.■ 1 grapefruit.

Dailytotals

■ Mixed nuts, raisinsand dried cranberries.

■ Turkey andcheese bagel.■ 1 orange.

■ Smoothie: blend25g whey protein,80g strawberries,80g blueberries and50g blackberrieswith 200-300ml water.

■ 120g salmon, withstir-fried broccoli, greenbeans, red peppers andspinach with sesame oil.■ 70g brown rice.

■ Smoothie: blend25g whey protein,50g blueberries,50g blackberries and½ banana with 300mlskimmed milk.

2,857 calories 201g protein345g carbs 66g fat

■ Porridge madewith 45g oats,300ml skimmed milk,1tsp honey and25g whey protein.

■ 1 mashed bananaon 1 slice ofwholemeal toast.

■ Turkey-salad sandwichon wholemeal bread.■ 1 apple.

■ Mixed nuts, raisinsand dried cranberrieswith cottage cheese.

■ 90g wholemeal pastaand 200g grilled chickenwith jar of tomato sauceand chopped onion.

■ Smoothie: blend25g protein,50g blueberries,50g blackberries and½ banana with 300mlskimmed milk.


■ 2 slices of French toastmade with 1 egg, 1 pintmilk, ½tsp cinnamon and½tsp nutmeg.

■ 120g low-fat yoghurtwith blueberries, honeyand oats.■ 1 protein bar.

■ Chicken, bacon andavocado baguette.■ 1 pear.

■ Smoothie: blend25g whey protein100g strawberries and½ banana with 300mlskimmed milk and1tsp flaxseed oil.

■ 120g tuna steak, withstir-fried broccoli, greenbeans and spinach withsesame oil and seeds.■ 70g brown rice.

■ 100g cottage cheeseand pineapple.


■ Porridge madewith 45g oats,300ml skimmedmilk, 1tsp honeyand 25g whey protein.

■ 2tbsp peanut butter.■ 1 apple.■ Glass of skimmed milk.

■ Medium-sizedjacket potato withtuna, baked beansand grated cheese.

■ Smoothie: blend25g whey protein,80g raspberries,80g blueberries and50g blackberrieswith 200-300ml water.

■ 120g low-fat yoghurtwith strawberries.

120g l -fat hu

Daubeof beef




MEAL PLAN MONTH 1

Friday Saturday Sunday

Ingredients2 rump steaks4 strips of streakybacon chopped1tbsp plain flour1tbsp olive oil8g butter4 shallots2 garlic cloves, crushed500ml beef stock1 bay leaf,2 sprigs each of thyme,parsley and marjoramSalt and black pepper

To makePreheat the oven to160°C/325°F/Gas3.Heat a large flameproofcasserole dish then addthe bacon and cookuntil golden brown. Cutthe beef into cubes,then coat with seasonedflour. Remove baconfrom the casserole andput to one side, addthe oil and brown thepieces of beef, then setaside. Add the butterto the casserole, cookthe shallots and garlicuntil golden brown.Return the bacon andbeef to the casseroleand stir in the stock,add herbs. Cover andcook in the oven for 1½hours or until meat istender. Season to tasteand serve with mashedpotatoes and broccoli.

Daubeof beef

■ Smoothie: blend25g whey protein,100g strawberries and½ banana with 300mlskimmed milk and 1tspflaxseed oil. Serve chilled.

■ 90g sardines on2 slices wholemeal toast.

■ Medium-sized jacketpotato with baked beansand cottage cheese.

■ 140g grilled chicken,with beetroot.

■ 200g chicken andvegetable stir-fry withred and green peppers,sesame oil and seeds.■ 70g brown rice.

■ Smoothie: blend25g whey protein,80g raspberries,80g blueberries and50g blackberries,with 200-300ml water.


■ Porridge, madewith 45g oats,300ml skimmed milk,1tsp honey and25g whey protein.

■ 1 mashed bananawith 2tbsp peanutbutter on 2 slices ofwholemeal toast.

■ Turkey, cheese andmustard bagel.■ 1 apple.

■ 1 tin of tunawith beetroot.■ 125g low-fat yoghurt.

■ 120g fillet steakwith mashed potatoand spinach.■ Fruit sorbet.



■ 2 scrambled eggson 2 slices ofwholemeal toast.■ 1 grapefruit.■ Glass of orange juice.

■ 30g brazil nuts.■ Glass of skimmed milk.

■ Medium-sized jacketpotato with baked beans,tuna and grated cheese.

■ Smoothie: blend25g whey protein,100g strawberries and½ banana with 300mlskimmed milk and1tsp flaxseed oil.

■ 150g roast chickenwith 100g new potatoes,and mixed vegetables.

■ 100g cottage cheese.■ 1 apple.


serves 2



50 Men's Fitness

MONTH 1 WORKOUT LOG

Exercise Sets Reps/Time Weight

Workout log: month 1Theme: Getting ready to train Date:System: Simple sets, light weightsSpeed of lift: 1:2Rest: 2 minutes between sets and exercises

Bench triceps dip

See p41for sets,reps andtimes

Crunch

Plank

Lunge

Swiss ballback extension

Chest press

Leg press

Leg curl

N/A

N/A

N/A

N/A

Seated dumb-bellshoulder press

N/A



Men's Fitness 51

Self tests (see p36)

WORKOUT SELF TEST MONTH 1

Workout comments:

Cardio record your sessions below

Record your performance below to monitoryour progress

Plank endurance Lying hamstring stretch

seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps



MONTH 2 WORKOUTS



WORKOUTS MONTH 2

Month 2:Getting to knowyour weights

SystemSimple sets, medium weights

BodyweightPress-up

Free weightsDumb-bell bench pressStanding alternate arm dumb-bellshoulder pressBarbell squatDumb-bell calf raise

Fixed weightsLeg pressLat pull downLeg curl

CorePlankSit-up with twist

For plank, start with 10-secondholds and add 2 seconds eachweek. Perform 3 reps each week.

Cardio1) 15-30 minute effort as perMonth 1.2) 1 complementarycardiovascular interval trainingworkout (see p28).

Workouts2-3 each week.



Week 3a) 4 x 10 repsb) 4 x 10 reps


Speed of lift1:2



MONTH 2

This month we're going to startto lift some heavier weights,to prepare your muscles forthe really heavy stuff to come.

Not too heavy though, the weightswe'll be using are medium weight.But, even if you think the workouts aretoo easy, don't be tempted to try andpush yourself by moving on to heavierweights too soon. Your body can'tcontinuously adapt on a daily basis. Itcan only do so optimally in response toa progressive plan that alters loadings

and intensities gradually from month tomonth. If you were an athlete preparingfor the Olympic games, you'd wantto feel you were at the peak of yourperformance as you settled into thestarting blocks of the Olympic final.That would mean gradually building upyour training over a series of months,a process known as periodisation.The Ultimate Workout Plan has beenperiodised in this way so you'll achievepeak muscle definition by Month 12.

There's an emphasis this month ondumb-bell exercises, this is to stimulatebalanced body development. By liftingmedium weights, you'll build a greatfoundation of strength for when youbegin to lift heavier weights next month.

‘Don't try topush yourself'

AIM

AIMto handle light-to-

medium weights,

using simple sets

and free weights



MONTH 2 WORKOUTS

MONTH 2workout1 Dumb-bell bench press

Targets: pectorals, deltoids and triceps

■ Press the dumb-bells up over your chest.■ Keep your feet on the floor.■ Don’t arch your back.■ Control the movement down.

■ Support your back and head on bench.■ Maintain the natural curve of your back.■ Hold dumb-bells with thumbs facing each other.■ Hold dumb-bells above chest level.



WORKOUTS MONTH 2

■ Look straight ahead.■ Push through both legs equally.■ Extend legs until nearly straight.

Leg pressTargets: thighs and glutes

■ Control the weights back.■ Stop at a 90° angle at the knee.■ Keep looking forward.

3 Standing alternate arm dumb-bell shoulder pressTargets: deltoids

Men's Fitness 55

■ Look straight ahead.■ Hold the dumb-bellsat shoulder height.■ Keep elbowsout to the sides.■ Feet flat on the floor.■ Brace your core.

■ Press one dumb-bell up over yourshoulder at a time.■ Ensure your coreis braced.■ Maintain the naturalcurves of your back.■ Lower under control.■ Alternate sides.



MONTH 2 WORKOUTS

MONTH 2workout

■ Take the bar from the rack.■ Rest the bar on the fleshy partof your upper back.■ Look straight ahead and brace your core.

■ Maintain the natural curves of your spine.■ Feet shoulder-width apart.

■ Lower your torso until your thighs areparallel to the ground.■ Push back through your heels.■ Keep your back naturally rounded.■ Keep looking straight ahead.

4 Barbell squatTargets: quads, hamstrings and glutes



WORKOUTS MONTH 2

5 Dumb-bell calf raiseTargets: calves

Lat pull downTargets: lats and upper back

Men's Fitness 57

■ Hold the dumb-bellsat arms’ length byyour side.■ Look straight ahead.■ Brace your core.

■ Lift your heels offthe ground.■ Keep your toesfacing forward.■ Don’t allow yourfeet to turn in or out.■ Lower under control.

■ Don’t leanback too far.■ Brace your core.

■ Pull the bar tomid chest level.■ Fix your positionand ‘feel’ yourchest work.■ Feel your latsrelease and stretchas you return the barto the start position.■ Control themovement.



MONTH 2 WORKOUTS

MONTH 2workout

■ Pull the pad towards you.■ Focus on controlling the weight back to the start position,maintaining tension in your hamstrings.


■ Adjust the seat so you are sitting upright or slightly back.■ Brace your core.■ Look straight ahead.



WORKOUTS MONTH 2

■ Place fingers by ears.■ Keep elbows out.

10 Sit-up with twistTargets: abdominals

■ Crunch your abs to lift your body from the floor.■ Rotate across elbow to one knee.■ Lower under control.■ Repeat to the other side.

■ Look down.■ Keep your head in aligned with your back and legs.■ Place your elbows beneath your shoulders.■ Hold the position.

9 PlankTargets: core

■ Keep body in a straightline from head to toe.■ Brace your core.■ Elbows pointing back.■ Lower your body(not your chest).

8 Press-upTargets: chest, shoulders and triceps



MONTH 2 MEAL PLAN


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■ 4 scrambled eggwhites on 2 slices ofwholemeal toast.■ Glass of orange juice.

Dailytotals



■ Smoothie: blend25g whey protein,80g raspberries,80g blueberries and50g blackberries,with 200-300ml water.

■ 120g grilled salmonwith asparagus andgreen beans.■ 70g brown rice.

■ Smoothie: blend25g whey protein,50g blueberries,50g blackberries and½ banana with300ml skimmed milk.





Meal planThis tasty meal plan will help you pack on muscle


■ 1 mashedbanana on 1 sliceof wholemeal toast.

■ Turkey salad sandwichon wholemeal bread.■ 1 orange.

■ Mixed nuts, raisins anddried cranberries withcottage cheese.

■ Smoothie: blend25g protein,50g blueberries,50g blackberries and½ banana with300ml skimmed milk.

■ 4 scrambled eggwhites on 2 slicesof wholemeal toast.■ Glass of orange juice.



■ Smoothie: blend25g whey protein,100g strawberries,½ banana with 300mlskimmed milk and1tsp flaxseed oil.

■ 120g tuna steak withstir-fried broccoli, cashewnuts, green beans andspinach with sesame oil.■ 70g brown rice.



■ 90g mackerelon 2 slices ofwholemeal toast.■ Glass of skimmed milk.

■ Large jacket potatowith tuna, baked beansand grated cheese.

■ Smoothie: blend25g whey protein,80g raspberries,80g blueberries and50g blackberrieswith water.

■ 90g wholemeal pastawith 200g grilled chicken,jar of tomato sauce andchopped onion.


Jamaicanjerk

chicken

with brownrice



MEAL PLAN MONTH 2





■ Blend25g whey protein,80g raspberries,80g blueberries,50g blackberries with200-300ml water.

■ 1 mashed bananawith 2tbsp peanutbutter on 2 slicesof wholemeal toast.


■ 1 tin of tunawith beetroot andcottage cheese.

■ 200g chicken andvegetable stir fry withred and green peppers,cashew nuts, sesameseeds and oil.■ 70g brown rice.


■ Smoothie: blend 25gwhey protein, 1 mango,80g blueberries, 2tbspnatural yoghurt and 1tbspoats with 100ml applejuice and 100ml water.

■ 90g sardines withlemon juice on 2 sliceswholemeal toast.

■ Large jacket potatowith baked beansand cottage cheese.

■ 140g grilled chickenwith beetroot.

■ 120g fillet steakwith mashed potatoand spinach.


■ 2 scrambled eggson 2 slices ofwholemeal toast.■ Glass of orange juice.


■ Large jacket potatowith baked beans, tunaand grated cheese.

■ Smoothie: blend25g whey protein,100g strawberriesand banana with 300mlskimmed milkand 1tsp flaxseed oil.

■ 150g roast lamb with100g new potatoesand mixed vegetables.

■ 100g cottage cheese.■ 1 pear.

Ingredients200g chicken breasts1 small onion, chopped1 small jalapeño pepper,seeded and diced1tsp ground allspice1tsp dried thyme1tsp cayenne pepper1tsp black pepper1tsp sage1tsp nutmeg1tsp cinnamon2 cloves crushed garlic2tbsp soy sauce1tbsp white wine vinegar

To makeCombine the allspice,thyme, cayenne pepper,black pepper, sage,nutmeg, cinnamonand garlic. Add the soysauce and vinegar, addthe jalapeño pepper,chopped onion and mix.Marinate the chickenbreasts in the soy saucemix for 1 hour. Removethe chicken and bastewith the marinade mix.Grill the breasts for 10minutes on each sideor until they are fullycooked and the juicesrun clear. Serve withbrown rice.

Jamaican jerkchicken withbrown rice

Pre-workoutenergy

smoothie

Men's Fitness 61

serves 2



62 Men's Fitness

MONTH 2 WORKOUT LOG


Workout log: month 2Theme: Getting to know your weights Date:System: Simple sets, medium weightsSpeed of lift: 1:2Rest: 2 minutes between sets and exercises

Dumb-bell bench press

Leg press

Barbell squat

Dumb-bell calf raise

Standing alternate armdumb-bell shoulder press

Leg curl

Press-up

N/A

N/A

N/A

Plank

Sit-up with twist


Lat pull-down



Men's Fitness 63



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




MONTH 3 WORKOUTS



WORKOUTS MONTH 3

Month 3:Lifting heavier –medium-heavy weights

SystemSimple sets

BodyweightPlank with opposite legand arm extension

Start with 5-second holds to eachside and add 2 seconds eachweek. Perform 3 reps each side.

Free weightsBarbell front squatBarbell lungeBarbell biceps curlsLying triceps extension usingE-Z barStanding barbell shoulder pressBarbell bench press

Fixed weightsSeated calf raiseSingle-leg press

For the single-leg press, performthe required number of sets foreach leg.

Cardio1) 15-30 minutes effort as perMonth 1.2) 1 complementarycardiovascular interval trainingworkout (see p28)

Workouts

Week 1a) 3 x 5 light/medium weightb) 3 x 5 light/medium weightc) 3 x 6 medium-heavy weight

Week 2a) 4 x 5 light/medium weightb) 4 x 5 light/medium weightc) 4 x 6 medium-heavy weight

Week 3a) 3 x 12 medium weightb) 4 x 10 medium weightc) 4 x 6 medium-heavy weight

Week 4a) 6 x 4 medium-heavy weightb) 4 x 10 medium weightc) 5 x 5 medium-heavy weight

Speed of lift1:2



MONTH 3

We're ratcheting up theintensity this month. We'llstill be using the simple-set system – as a gradual

increase in intensity is the aim of theUltimate Workout Plan programme –but there’s a much greater emphasison working to failure. You should beexperiencing a degree of diff iculty inperforming the final reps of each set.If not then you need to increase theweight to push your muscles further.

AIMto start to buildmuscle and gaingreater strength,using medium andmedium-heavyweights

Although simple sets generallycontain the same number ofrepetitions for each exercise –for example, 3 x 10 – researchsuggests that weight trainers of alllevels can perform more reps ofcompound exercises than they canof isolation exercises. So, if you'vealready increased the weight andyou're still able to complete the lastcouple of reps on the compoundmoves (moves that work more thanone muscle group) without failure,then we suggest that from thismonth on you add up to four morereps until you achieve failure.

Repetition variationscompound and isolationexercises + simple sets

NOTE Failure must be achievedwith good form.



MONTH 3 WORKOUTS

■ Lower your torso to a position where your thighs areparallel to the ground.■ Push back up through your heels.■ Keep looking forward throughout the exercise.

MONTH 3workout1 Barbell front squat

Targets: thighs and glutes (throws more emphasis ontoquads, particularly the outer portion, than back squat)

■ Take the bar from rack and rest it across the tops of your upper arms.■ Keep your upper arms parallel to the floor and your elbows high.■ Maintain the natural curves of your spine.■ Keep your feet just beyond hip-width apart.



WORKOUTS MONTH 3

2 Barbell lungeTargets: thighs and glutes

3 Barbell biceps curlsTargets: biceps

Men's Fitness 67

■ Rest bar acrossthe fleshy part ofyour shoulders.■ Look forwardand brace your core.

■ Take a largestep forward.■ Place your foot flaton the floor.■ Keep yourcore braced.■ Bend your frontleg so your thigh isparallel to the ground.■ Don’t extendyour knee forwardof your toes.■ Push back up.

■ Stand tall andlook straight ahead.■ Position yourhands just beyondhip-width apart.■ Keep your elbows in.■ Brace your core.

■ ‘Squeeze’ the barup with your biceps.■ Lift to a fewcentimetres fromyour chest.■ Lower the barwith control.■ Keep your elbowspinned to sides.



MONTH 3 WORKOUTS

MONTH 3workout4 Lying triceps extension using E-Z bar

Targets: triceps

■ Take the weight back.■ Don’t arch back.■ Keep your upper armsin the same position throughout.

■ Hold the bar over your facenot your chest.■ Brace your core.■ Maintain upper body contactwith the bench.■ Feet flat and in contact with the floor.



WORKOUTS MONTH 3

■ Lower the bar to a centimetre or so above your chest.■ Don’t arch your back.■ Keep your feet in contact with floor.■ Press back powerfully.

5 Standing barbell shoulder pressTargets: deltoids

6 Barbell bench pressTargets: pecs, deltoids, triceps

■ Take bar from rack.■ Position the bar directly aboveyour chest with your hands widerthan shoulder-width apart.

■ Maintain natural arch of back.■ Keep your head and shoulderssupported on bench.■ Keep feet flat on floor.

Men's Fitness 69

■ Brace your core.■ Keep your feetshoulder-width apart.■ Look forward.

■ Press baroverhead withoutleaning backward.■ Lower keepingcontrol of the bar.■ Lower bar to justabove upper chest.



MONTH 3 WORKOUTS

MONTH 3workout7 Seated calf raise

Targets: calves (soleus)

■ Raise your ankles off the ground to lift the weight.■ Control ankles back down.■ Keep your toes facing forward (don’t turn your ankles in or out).

■ Adjust the machine so that the pads rest across top of your thighs.■ Look straight ahead.



WORKOUTS MONTH 3

■ Lift opposite arm and leg.■ Lower arm and leg and then repeat with other arm and leg.

■ Look straight ahead.■ Place foot to side of centre line of plate.■ Brace your core.■ Keep leg aligned through hip, knee and ankle.

8 Single-leg pressTargets: thighs and glutes

■ Extend the leg until almost straight.■ Control the weight back.

9 Plank with opposite leg and arm extensionTargets: core

■ Look down.■ Maintain balance.■ Pull your abdominals in to create stability.

TIPWorking one leg at

a time requires more

neural input and will boost

muscle growth.

Be prepared to drop

the weight on your

weaker side.



MONTH 3 MEAL PLAN


Meal planEat your way to new muscle with the 3,000 calories a day meal plan

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■ 2 slices of French toastmade with 1 egg, 570mlmilk, ½tsp cinnamon and½tsp nutmeg.

Dailytotals



■ Blend 25gwhey protein,

50g blueberries,50g blackberries, and½ banana with 300mlskimmed milk.

■ 120g tuna steak withstir-fried broccoli, greenbeans and spinach withsesame oil and seeds.■ 70g brown rice.



Lambcasserole

with broad

beans

Post-workoutsmoothie



■ Turkey salad sandwichon wholemeal bread.■ 1 apple.


■ Smoothie: blend25g whey protein,50g blueberries,50g blackberries,½ banana with 300mlskimmed milk.



■ Mixed nuts, raisins anddried cranberries.

■ Turkey and cheesebagel.■ 1 orange.

■ Smoothie: blend25g whey protein,80g strawberries,80g blueberries,50g blackberries,with 200-300ml water.

■ 120g salmon withstir-fried broccoli, greenbeans, red peppers andspinach with sesame oil.■ 70g brown rice.




■ 1 apple with 2tbsppeanut butter.■ Glass of skimmed milk.



■ 90g wholemeal pastawith 200g lean beefmince, jar of tomatosauce, chopped onionand Parmesan cheese.





MEAL PLAN MONTH 3


Ingredients2tbsp olive oil4 lamb fillets cutinto cubes1 onion, chopped2 garlic cloves, chopped½tsp paprika,550ml stock50g broad beans,1tbsp chopped freshparsley, salt and groundblack pepper.

To makeHeat 1tbsp oil in a largeflameproof casserole.Add half the meatand brown. Transfer toplate, brown the rest ofthe meat in the sameway and remove fromthe casserole. Heatremaining oil in the panand fry the onion forabout 5 minutes untilsoft. Return the meat tothe casserole, with thegarlic, bay leaf, paprikaand stock, season withsalt and pepper. Bringto the boil, then simmerfor 1½-2 hours until themeat is tender. Add thebroad beans 10 minutesbefore the end of thecooking time, and theparsley before serving.Serve with new potatoes.

Lambcasserole withgarlic andbroad beans■ Smoothie: blend 25g

whey protein, 1 mango,80g blueberries, 2 tbspyoghurt and 1tbsp oatswith 100ml apple juiceand 100ml water.




■ 200g chicken andvegetable stir fry withred and green peppers,sesame seeds and oil.■ 70g brown rice.






■ Smoothie with25g whey protein,100g strawberries and½ banana with 300mlskimmed milk and1tsp flaxseed oil.





■ 1 mashed bananaon 2 slices ofwholemeal toast.




■ Smoothie:25g whey protein,80g raspberries,80g blueberries and50g blackberries,with 200-300ml water.


ole with

serves 2



74 Men's Fitness

MONTH 3 WORKOUT LOG


Workout log: month 3Theme: Lifting heavier Date:System: Simple sets – medium/medium-heavy weightsSpeed of lift: 1:2Rest: 2 minutes between sets and exercises

Barbell front squat

Barbell lunge

Lying triceps extensionusing E-Z bar

Standing barbellshoulder press

Plank with opposite armand leg extension

Single-leg press

N/A

Seated calf raise


Barbell biceps curl

Barbell bench press



Men's Fitness 75



Workout comments:

Record your performance below to monitoryour progression


seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




76 Men's Fitness

MONTH 4 WORKOUTS



Men's Fitness 77

WORKOUTS MONTH 4

Month 4:Lifting mediumweights powerfully

Simple sets

Barbell front squatBarbell step-upBarbell bent-over rowBarbell high pullBarbell bench pressBarbell calf raise

Single-leg press

Side plank

Perform 2 reps every otherworkout session. Holding eachside position twice, for as long asyou can, with 2-minute recoverybetween set reps.

1) 15-20 minutes effort.2) 1 complementarycardiovascular interval trainingworkout (see p28).

a) 3 x 8 medium weightb) 3 x 8 medium weightc) 3 x 8 medium weight




1:1For barbell calf raise use 1:6

2 minutes between setsand exercises

We're sticking with simplesets this month, butinstead of graduallyincreasing the reps with

each workout we're simply increasingthe reps week by week. We'll also beusing just medium weights rather thanthe heavy weights of last month. Thekey difference will be the increasein the speed of the lift from the 1:2

method to the 1:1 method. This willhave a significant anabolic effect andboost your muscle building hormones.Despite the emphasis on speed, youmust maintain good lifting form.

AIMto create asignificantanabolic,hormonalresponse

Testosterone and growthhormone are the key musclebuilding hormones.Hormones are 'chemicalmessengers' triggeringnumberous bodily funtions.The more intense your workoutthe greater will be the testosteroneand growth homone response.



MONTH 4 WORKOUTS

MONTH 4workout

■ Lower your torso to a position where your thighs areparallel to the ground.■ Push back up through your heels.■ Keep looking forward throughout the exercise.

1 Barbell front squatTargets: thighs and glutes (throws more emphasis ontoquads, particularly the outer portion, than back squat)

■ Take the bar from rack and rest it across the fronts of your shoulders.■ Keep your upper arms parallel to the floor and your elbows high.■ Maintain the natural curves of your spine.■ Keep your feet just beyond hip-width apart.

Men's Fitness WorldMags.netWorldMags.net


WORKOUTS MONTH 4

2 Barbell step-upTargets: thighs and glutes

3 Barbell bent-over rowTargets: upper and lower back

Men's Fitness

■ Look straight ahead.■ Rest bar across thefleshy part of shoulders.■ Place your left footfirmly on the step.

■ Push up throughyour left leg.■ Push hips forward.■ Keep back braced.■ Bring right leg up tojoin the left leg.■ Step back downwith your right leg.■ Step up again, thistime with your rightfoot, and then continueto alternate legs.

■ Keep your feetshoulder-width apart.■ Brace your core.■ ‘Hang’ the bararound knee height.■ Keep your neckin line with your spine.■ Retract yourshoulder blades.■ Maintain the naturalcurves of your spine.

■ Lean from the hips.■ Keep knees ‘soft’.■ Hold trunk still.■ Row bar to sternum.■ Control the baraway from you.



MONTH 4 WORKOUTS

MONTH 4workout4 Barbell high pull

Targets: calves, thighs, glutes, back, shoulders

■ Place your feet shoulder-width apart.■ Hold the bar with your hands slightlywider than shoulder-width apart, using anover-grasp grip.■ Keep your heels on the floor.■ Lean slightly back.■ Keep your arms long.

■ Pull bar to shoulder height.■ Lift chest and keep head up.■ Control the fall of the weight.■ Let your heels return to the floor.■ Pause, reset and start again.

Men's Fitness

■ Drive up through your legs.■ When the bar reaches hip level, push yourhips towards the bar.■ Pull the bar up with your arms.■ Push up on to your toes.

TIPThis is a really dynamiclift that will significantly

boost your muscle-buildinghormones. Spend some timeworking out with a lightbar before you liftheavier weights.



WORKOUTS MONTH 4

5 Barbell bench pressTargets: pecs, deltoids and triceps

■ Brace your core.■ Keep your head and shoulders on the bench.■ Maintain the natural curves of your back.■ Keep both feet on the floor.

■ Lower weights under control.■ Push the weight up powerfully.■ Push evenly with both arms.

Men's FitnessWorldMags.netWorldMags.net


MONTH 4 WORKOUTS

MONTH 4workout6

calves (gastrocnemius)

■ Remove bar from rack and rest across the fleshy part of your shoulders.■ Keep your head up.■ Brace your abs.■ Place your feet shoulder-width apart.

■ Lift your heels off the ground.■ Lower to a count of six.

Men's Fitness

TIPBy emphasising thelowering phase of theexercise, you'll developgreater eccentric (absorbing)strength. This makes fora great achilles tendon-strengthening

exercise.



WORKOUTS MONTH 4

■ Look straight ahead.■ Brace your core.■ Place your right foot to right side of centre line of plate.■ Keep your leg aligned through hip, knee and ankle.

7 Single-leg pressTargets: thighs and glutes

■ Extend the leg until nearly straight.■ Control the weight back.■ Repeat with your left leg.

8core

■ Get into a plank position.■ Lift and turn your body.

■ Support your weight on the outside of your foot.■ Keep your elbow under your shoulder.■ Keep your body in a straight line.■ Keep your upper arm on your side.■ Return to plank position.■ Rotate body and perform to other side.



MONTH 4 MEAL PLAN


Meal planFuel your workouts with this muscle-building plan

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■ 4 scrambled eggwhites on 2 slices ofwholemeal toast.■ 1 grapefruit.

Dailytotals


■ Turkey and cheesesalad sandwich onwholemeal bread.■ 1 pear.

■ Smoothie: blend25g whey protein,80g raspberries,80g blueberriesand 50g blackberrieswith water.

■ 200g chicken andvegetable stir fry withred and green peppers,sesame oil and seeds.■ 70g brown rice.

■ Smoothie: blend25g whey protein,50g blueberries,50g blackberriesand ½ banana with300ml skimmed milk.


Salmonfish

cakes

■ Porridge madewith 45g oats,300ml skimmedmilk, 1tsp of honeyand 25g whey protein.

■ 1 apple with 2tbsppeanut butter and glassof skimmed milk.




■ 2 slices of Frenchtoast made with1 egg, 570ml milk and½tsp cinnamonand ½tsp nutmeg.


■ Turkey and cranberrywholemeal sandwich.■ 1 pear.


■ 150g lean mincedbeef chilli with red kidneybeans and brown rice.



■ 1 mashedbanana on 1 pieceof wholemeal toast.■ 1 protein bar.



■ 90g wholemeal pastaand 200g grilled chickenwith jar of tomato sauceand chopped onion..

■ Smoothie: blend25g protein,50g blueberries,50g blackberries and½ banana with300ml skimmed milk.






MEAL PLAN MONTH 4


Ingredients2 salmon fillets1 egg white1tsp choppedfresh parsley1tsp white wine vinegar1tsp Worcestershiresauce½tsp chilli flakes

To makeBeat the egg white ina bowl until thick. Inanother bowl, combineground salmon, parsley,vinegar, Worcestershiresauce and red pepperflakes. Then fold theegg whites into thesalmon mixture. Spoonthe mixture into foursalmon cakes and addto an oiled frying pan.Cook over medium heatfor 6 minutes, turningoccasionally. Servewith brown rice andgreen vegetables.

Salmon fishcakes

■ Blend 1mango, 80g blueberries,2tbsp natural yoghurt,1tbsp oats and 25g wheyprotein with 100ml applejuice and 100ml water.






■ Porridge madewith 45g oats,300ml skimmed milk,1tsp of honey and25g whey protein.


■ Turkey, cheeseand mustard bagel.■ 1 apple.

■ 1 tin of tunawith beetroot.■ 1 low-fat yoghurt.

■ 120g fillet steakwith mashed potatoand spinach.■ Slice of cheesecake.






■ 150g roast pork with100g new potatoes,and mixed vegetables.

■ Smoothie: blend25g whey protein,100g strawberriesand ½ banana with1tsp flaxseed oil and300ml skimmed milk.

serves 2




Breakfast

smoothie



86 Men's Fitness

MONTH 4 WORKOUT LOG

Exercise Sets

Workout log: month 4Theme: Lifting medium weights powerfully Date:System: Simple setsSpeed of lift: 1:1 (except calf raise 1:5)Recovery: 2 minutes between sets and exercises

Barbell front squat

Barbell step-up

Barbell bent-over row

Barbell high pull

Barbell bench press

Barbell calf raise

Single-leg press

Side plank N/A




Men's Fitness 87



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




MONTH 5 WORKOUTS



Men's Fitness 89

WORKOUTS MONTH 5

Month 5:Strength weights, going heavy

SystemPyramid, split routine(unless otherwise indicated):1 x 6, 1 x 4, 2 x 3Simple sets on selected exercises

Split 1 – legsBarbell squatBarbell calf raiseMachine leg curl

Split 2 – chestBarbell bench pressDumb-bell flyePress-up

Split 3 – back/armsDumb-bell lateral liftBarbell deadliftLying triceps extension usingE-Z bar

CoreSwiss ball back extensionCrunch

Cardio2 complementary cardiovascularinterval training workouts(see p28).

Workouts

Weeks 1-4Perform a different splitroutine each workout andone core exercise:

LegsPyramid system

ChestPyramid system, except fordumb-bell f lye. For theseperform simple sets:4 x 8 medium weight

Back/armsPyramid system, except fordumb-bell lateral lifts and lyingtriceps extension using E-Z barFor these perform simple sets:4 x 8

Speed of lift1:2 (for barbell calf raise use 1:6)

Rest3 minutes between sets.

CoreSwiss ball back extensionand crunch: 4 x 15 reps.

Recovery1 minute recovery between sets.


MONTH 5

By now you'll be familiar withmost of the key lifts that formthe Ultimate Workout Plan,and should be up to handling

intense workouts. So we'll progress tolifting heavy weights more consistently –ones that will make it difficult for you to

complete the fourth or fifth rep. As withthe power sessions in month four you’llneed to be in the zone to completethese workouts. You'll need to fire up asmany fast-twitch fibres as you can to getthe most from your workouts.

We're using the pyramid system formost of the lifts. With this system youstart with one set of six reps, then oneset of four and finish off with two sets ofthree, adding more weight for each set.With this you should progress to liftingaround 90 per cent of what you couldlift on one attempt over the final two setsof three. We've also introduced a splitroutine where you train different bodyparts on different days. This maximisesmuscle growth because you createlonger recovery periods before trainingthat body part again.

‘As with thepower sessions inmonth four you'llneed to be in thezone to completethese workouts'

AIMto lift heavyweights, usinglow repetitionpyramids andsplit routine



MONTH 5 WORKOUTS

MONTH 5split 1 – legs1 Barbell squat

Targets: thigh and glutes 2 Barbell calf raiseTargets: calf muscles

■ Lower yourtorso until yourthighs are parallelto the ground.■ Push back upthrough your heels.■ Keep lookingforward.

■ Remove bar from rack.■ Rest it across fleshy partof your shoulders.■ Keep your head up.

■ Look forward and brace abs.■ Feet shoulder-width apart.■ Extend your ankles.■ Lower to a count of six.


■ Adjust the seat so you are sittingupright or slightly back.■ Brace your core.

■ Look straight ahead.■ Pull pad towards you, and feelthe tension in your hamstrings.

90 Men's Fitness

■ Take the bar fromthe rack and rest itacross the fleshy partof your shoulders.■ Maintain thenatural curves ofyour spine.■ Keep yourfeet just beyondhip-width apart.■ Keep lookingforward.



WORKOUTS MONTH 5

split 2 – chest1 Dumb-bell flyes

Targets: chest (reduces the contributionshoulders can make to exercise)

■ Hold the dumb-bells, palms facing, directly above chest.■ Support head and shoulders on bench, keep feet on the floor.■ Maintain the natural curves of your spine.■ Take the dumb-bells in an arc out to both sides.■ Lower until the dumb-bells are in line with your shoulders.■ Focus on pecs as you ‘pull’ the dumb-bells back to the start.■ Don’t arch your back.


■ Brace your core and keep yourhead and shoulders on the bench.■ Maintain the natural curvesof your back.

■ Keep both feet on the floor.■ Lower weights under control.■ Push weight up powerfully.■ Push evenly through both arms.

3 Press-upsTargets: chest, shoulders and triceps

■ Keep your body in a straight linefrom head to toe.■ Brace your core.

■ Lower your body, not your chest.



MONTH 5 WORKOUTS

MONTH 5split 3 – back/arms1 Barbell deadlift

Targets: back and hamstrings

■ ■ ■ ■ ■ ■ ■

■ Push hips forward as you lift bar■ ‘Lift' through your bum and back.Don't squat the bar up.■ Keep your neck in line with your spine.■ Keep control on bar as you lower.■ Hold your back in position throughout.

92 Men's Fitness

TIPYou must maintain

perfect form to protect

your back. Start with a

light-to-medium weight

before going heavier.

DEADLIFTSpend the first

couple of weeks of

this month learning

the correct technique

before going heavy –

practise in your warm-ups.



WORKOUTS MONTH 5

3 Lying triceps extension using E-Z barTargets: triceps

■ ■ ■■ Hold the bar over your face, not your chest.■ Brace your core.■ Maintain upper body contact with the bench.

2 Dumb-bell lateral liftTargets: side deltoids

Men's Fitness

■ Look straight ahead.■ Maintain the naturalcurves of your spine.■ Feet just beyondshoulder-width apart.■ Hold dumb-bellsat arms’ length.

■ Lift the dumb-bellsto shoulder height.■ Keep yourcore braced.■ Control theweights down.

.



MONTH 5 WORKOUTS

MONTH 5core exercises

Swiss ball back extensionTargets: back1

■ ■

■ Place hands by ears.■ Keep elbows out.■ Maintain hip contact with the ball.



WORKOUTS MONTH 5

CrunchTargets: abdominals2

■ ■

■ Place hands by head, elbows back.■ Fix your lower legs parallel to ground withthighs at right angles to ground.



MONTH 5 MEAL PLAN


Meal planUse this 3,000 calories a day meal plan to get the most out of your training

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Dailytotals


■ Tuna sandwich onwholemeal bread.■ 1 apple.








■ Smoothie: blend25g whey protein,80g strawberries,80g blueberries and50g blackberrieswith 200-300ml water.

■ 120g salmon withstir-fried broccoli, greenbeans, red peppers,spinach with sesame oil.■ 70g brown rice.



■ 2 slices of French toastmade with 1 egg, 570mlmilk, ½tsp cinnamon and½tsp nutmeg.













96 Men's Fitness

Chicken

Basque



MEAL PLAN MONTH 5


Ingredients2 chicken breasts,cubed1 large onion, chopped,1 large red pepper,sliced1tbsp olive oil2 cloves garlic, crushed1 tin (400g) tomatoes1tsp herbs de Provençe570ml chicken stock1tbsp plain flourSalt, pepper andcayenne pepperto seasonParsley to garnish

To makeFry the onions untillight brown, add thegarlic and red peppersand fry until softened.Remove onions, garlicand peppers from pan.Fry the chicken on bothsides until golden brown.Return the pepper, onionand garlic, to the panand then slowly mix inthe flour and stir in thechicken stock, tomatoesand herbs. Season totaste. Either simmer onthe hob on a low heatfor 1 hour or transfer to alow oven (150°C/300°F/Gas2) for 1 hour. Garnishwith parsley. Servewith fresh greensand new potatoes.

ChickenBasque

s,

serves 2■ Porridge madewith 45g oats,300ml skimmed milk,1tsp of honey and25g whey protein.



■ 1 tin of tunawith beetroot.■ 1 low-fat yoghurt.




■ Blend1apple,½ banana,

100g strawberries, 2tbspyoghurt and handful ofmuesli with 4 ice cubes.




■ 200g chicken andvegetable stir fry withred and green peppers,sesame oil and seeds.■ 70g brown rice.







■ 150g roast beef with100g new potatoes,and mixed vegetables.



Mueslismoothie

97WorldMags.netWorldMags.net


98 Men's Fitness

MONTH 5 WORKOUT LOG


Workout log: month 5Theme: Strength weights, going heavy Date:System: Pyramid split routine and simple setsSpeed of lift: 1:2 (except calf raise 1:5)Recovery: 3 minutes between sets and exercises

Plank

N/A

Split 1 – legs

Split 2 – chest

Split 3 – back/arms

Crunch

Swiss ball back extension

Lying triceps extensionusing E-Z bar

Dumb-bell lateral lift

Barbell deadlift

Barbell bench press

Press-up

Dumb-bell flye

Leg curl

Barbell calf raise

Barbell squat

N/A

N/A

N/A

Core




Men's Fitness 99



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




100 Men's Fitness

MONTH 6 WORKOUTS



Men's Fitness 101

WORKOUTS MONTH 6

Month 6:High-intensity growth month

SystemSimple setsLifting medium weights, quickly,with minimum recoveries

Free weightsBarbell squatBarbell split squatSeated dumb-bell shoulder pressBarbell bench press

Fixed weightsLat pull downLeg curl

CoreSwiss ball jackknife4 x 16 repsPerform twice a week

Cardio1 x 20 minutes of easypaced effort

Workouts

Week 1a) 4 x 10b) 5 x 10c) 3 x 10

Week 2a) 5 x 10b) 4 x 10c) 5 x 10

Week 3a) 5 x 10b) 4 x 10c) 6 x 10

Week 4a) 5 x 10b) 6 x 10

Speed of lift1:1

Recovery1 minute between sets andexercises


MONTH 6

Now you've been training forf ive months it’s time to startplaying with the big boys.This month we'll be getting

a real pump going on, using a typicalbody-builder’s workout that's made upof lots of reps (ten) and sets (four toeight), with minimum recovery (oneminute) and using medium weights.There's no getting away form it: this willhurt. But it shouldn't hurt that much. Ifyou recognise any of the signs ofover-training (see p15) then you shouldcut out a workout or train really lightly– you could drop the weight or thenumber of sets, or both.

The emphasis this month is onbuilding muscle, and so we've cutdown the cardio workouts to just onerecovery session each week. Thisshould be an easy paced 20-minuteeffort, which you can do after one ofyour weights workouts.

AIMto capitalise on thehormonal responseof intense weight-training sessions tostimulate musculargrowth, usingsimple sets

‘Now you've beentraining for fivemonths it’s timeto start playingwith the big boys'



102 Men's Fitness

MONTH 6 WORKOUTS

MONTH 6workout

■ Lower your torso until your thighs are parallel to the ground.■ Push back through your heels.■ Keep your back naturally rounded.■ Keep looking straight ahead.

1 Barbell squatTargets: thigh and glutes

■ Take the bar from the rack.■ Rest the bar on the fleshy partof your shoulders.■ Look straight ahead and brace your core.■ Maintain the natural curves of your spine.■ Feet shoulder-width apart.



Men's Fitness 103

WORKOUTS MONTH 6

2 Barbell split squatTargets: thighs and glutes

■ Bend your left knee to lower your body until your right thigh isparallel to the ground.■ Think ‘bum to floor’.■ Straighten your left leg to return to the start position.■ Complete your designated number of repetitions with your rightleg forward and then repeat with your left leg forward.

■ Support the bar on the fleshy part of your shoulders.■ Look straight ahead and take a large step forwardwith your right foot.■ Brace your core and keep your knee behind your toes.■ Support the weight on the toes of your left foot.■ Maintain the natural curves of your back.



104 Men's Fitness

MONTH 6 WORKOUTS

MONTH 6workout3 Seated dumb-bell shoulder press

Targets: shoulders

■ Look forward with your feet flat on the floor.■ Hold the dumb-bells at shoulder height.■ Maintain the natural curves of your spine withyour elbows out to your sides.

■ Press the weights directly above your head.■ Don't let the weights touch at the top.■ Keep your core braced.■ Lower the weights under control.



Men's Fitness 105

WORKOUTS MONTH 6

5 Lat pull downTargets: lats and upper back

■ Lower the weights under control.■ Push the weight up powerfully.■ Push evenly through both arms.■ Do not arch your back as you press.


■ Brace your core and keep your head and shoulders on the bench.■ Maintain the natural curves of your back.■ Keep your feet on the floor.

■ Don’t leanback too far.■ Pull the barto mid chest level.■ Fix your positionand ‘feel’ yourchest work.■ Brace your core.

■ Feel your latsrelease and stretchas you return the barto the start position.■ Control themovement.



106 Men's Fitness

MONTH 6 WORKOUTS

MONTH 6workout

■ Adjust the seat so you are sitting upright orslightly back.■ Brace your core.■ Keep looking straight ahead.

■ Pull the pad towards you.■ Feel the tension in your hamstrings as you returnthe weights to the start position.




Men's Fitness 107

WORKOUTS MONTH 6

core exercise

■ Place your insteps on ball.■ Keep your body in straight linefrom head to feet.■ Keep your hands under your shoulders.

■ Pull your feet in towards you.■ Keep your core braced.■ Push your feet away from you and repeat.

7 Swiss ball jackknifeTargets: abdominals and hip flexors



108 Men's Fitness

MONTH 6 MEAL PLAN


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Dailytotals

■ Mixed nuts, raisins anddried cranberries.


■ Smoothie: blend25g whey protein,80g raspberries,80g blueberriesand 50g blackberrieswith 200-300ml water.

■ 120g grilled codwith mashed potatoesand peas.



Meal planEat these 42 meals to get bigger and stronger

■ Porridge madewith 45g oats,300ml skimmedmilk, 1tsp honey and25g whey protein.









■ Smoothie: blend25g whey protein,100g strawberries and½ banana with300ml skimmed milk,and 1tsp flaxseed oil.

■ 120g tuna steak withstir-fried broccoli, cashewnuts, green beans andspinach with sesame oil.■ 70g brown rice.




■ 90g mackerel on2 slices wholemeal toast.■ Glass of skimmed milk.






Smoothie: blend

Italiansteakrolls



Men's Fitness 109

MEAL PLAN MONTH 6


Ingredients450g fillet steak2tbs pesto70g Parma ham1 large onion, chopped2 cloves garlic, chopped1 tin (400g) tomatoes570ml beef stock

To makeSlice fillet steak and beatslices out thinly. Spreadeach slice with pesto,sprinkle with groundblack pepper, roll up androll again in a slice ofparma ham. If necessarysecure each roll with awooden skewer. Placein a casserole dishand bake in oven at200°C/400°F/Gas6 for30 minutes. Removefrom oven and place ona plate to rest. Fry onionand garlic in the fat fromthe casserole until lightlybrowned. Return thesteak rolls, onion andgarlic. Mix in theflour and slowly stirin the stock. Addthe tomatoes, andseasoning, simmer ona low heat or returnto the oven for 1 hour.Serve with green beansdressed with oliveoil and ground blackpepper, and garlic mash.

Italiansteak rollslls

serves 2

■ Blend1 mango, ½ smallpineapple, ½ pinkgrapefruit, 25g wheyprotein with 200ml water.

■ 1 mashedbanana with 2tbsppeanut butter on 2 slicesof wholemeal toast.



■ 200g chicken andvegetable stir fry withred and green peppers,cashew nuts, sesame oiland seeds.■ 70g brown rice.



■ Smoothie: blend 25gwhey protein, 1 mango,80g blueberries, 2tbspnatural yoghurt, 1tbspoats with 100ml applejuice and 100ml water.

■ 90g sardines withlemon juice on 2 slicesof wholemeal toast.








■ Large jacket potatowith baked beans,tuna and grated cheese.


■ 150g roast lamb with100g new potatoes,and mixed vegetables.



Tropicalsmoothie



110 Men's Fitness

MONTH 6 WORKOUT LOG

Workout log: month 6Theme: High-intensity growth Date:System: Simple setsSpeed of lift: 1:1Recovery: 1 minute between sets and exercises


Barbell squat


Barbell split squat

Barbell bench press

Lat pull-down

Leg curl

Swiss ball jackknife* N/A

* Include in 2 of your weekly workouts




Men's Fitness 111



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




MONTH 7 WORKOUTS

112 Men's Fitness

NO TRAINING

PARTNER?

Do not perform the

supe-heavy lifts –

finish with 2 x 4 reps

at a heavy weight

(instead of 1 x 2)



WORKOUTS MONTH 7

Men's Fitness 113

Month 7:Eccentric muscle strength

SystemPyramid – with negative reps

Super-heavy eccentric liftsBench pressSquatSeated shoulder pressFront squat

Near super-maximal liftsBarbell lungeLat pull down

Body weightPull-up4 x 6 reps, lower to 5 count.1 minute between sets.

CoreSide plank with rotation3 x 10 reps (left and right).1 minute between sets.

Cardio1) 1 x 20 minutes easypaced effort2) 1 complementary intervalcardiovascular workout.

Speed of lift1:5

Rest2-3 minutes between sets andexercises. More if needed.

Super-heavy eccentric lifts1 x 8 medium weight1 x 6 medium/heavy weight1 x 4 heavy weight1 x 2 super-heavy weight

Near super-maximal liftsAs above but replace the last setwith another 1 x 4 workouts

Week 1a) Bench press, squat, lunge,pull-up, side plank with rotationb) Seated shoulder press,front squat, lat pull downc) Bench press, lunge, pull up

Week 2a) Front squat, lat pull down,side plank with rotationb) Squat, bench press, pull-up

Week 3a) Bench press, squat, lunge,pull-up, side plank with rotationb) Seated shoulder press, frontsquat, side plank with rotation,lat pull downc) Squat, bench press, pull-up

Week 4a) Bench press, squat, lunge,pull-up, side plank with rotationb) Seated shoulder press, frontsquat, lat pull downc) Bench press, lunge, pull-up

AIMto build

strength inthe eccentric(lowering) phaseof lifts


MONTH 7

After the intensity of lastmonth, we're going to slowthings down a bit – but thatdoesn't mean you're in for an

easy time. We're placing the emphasison the lowering (eccentric) phase ofeach lift. So, you’ll lift (the concentriccontraction) to a one count and lower toa five count. Weights will be near tomaximum and, if you have a trainingpartner, above maximum on selectedlifts for the last set.

For the four super-heavy eccentriclifts – the bench press, squat, frontsquat and seated shoulder press –you’ll need to use a Smith machineand, on the super heavy set, have atraining partner on hand to help youreturn the weights to the start position.Set the Smith machine up so that if youdo get into trouble it will arrest the fall ofthe weights. This is done by slidingdown the catches and positioning themat the bottom-most point of your lift. Forthe squats this will be when your thighsare parallel to the floor; for the seatedshoulder press, this should be when thebar is just below the level of your ears;and for the bench press when the baris just above your chest.

For the eccentric super-heavy liftsyou need to add about ten to 15 percent of what your actual, or estimated,one-repetition maximum would be onthat exercise. After a few workouts youwill have gained a feel of what is right.



MONTH 7 WORKOUTS

114 Men's Fitness

MONTH 7workout1 Smith machine eccentric bench press

Targets: pecs

■ Take the bar from theSmith machine.■ Grip the bar with yourhands slightly wider thanshoulder-width apart.■ Hold the bar directlyabove your chest.■ Maintain the natural archof your back.

■ Lower to a 5 count.■ Press back powerfully.You won’t be able to do thison the super-heavy lift; yourtraining partner will need toassist you.■ Don’t arch your back.■ Keep your feet on thefloor throughout.

SUPER-HEAVYECCENTRICLIFTS



WORKOUTS MONTH 7

Men's Fitness 115

2 Smith machine eccentric squatTargets: thighs and glutes

■ Take the bar fromthe Smith machineand rest it acrossthe fleshy part ofyour shoulders.■ Maintain thenatural curves ofyour spine.■ Feet just beyondhip-width apart.

■ Lower your bodyuntil your thighs areparallel to the ground,to a 5 count.■ Push up throughheels. You won’t beable to do this on thesuper-maximal lift. Yourtraining partner willneed to assist you. Heshould support you bysquatting behind youand assisting you to liftthe bar by lifting youunder the arms.■ Keep looking forward.■ Maintain the naturalcurves of your spine.

3 Smith machine seated eccentric shoulder pressTargets: shoulders

■ Take bar from Smith machine.■ Brace your core.■ Keep looking forward.■ Feet flat on floor.■ Elbows out.■ Maintain the your back's natural curves.■ Lower the bar to a position just above your upper chest.■ On the super-heavy lift your training partner should assistyou to push the bar back up.



MONTH 7 WORKOUTS

116 Men's Fitness

MONTH 7workout4 Smith machine eccentric front squat

Targets: thighs and backside (emphasis on outer quads)

■ Take the bar from the Smith machine and rest it across thefleshy part of the front of shoulders.■ Keep elbows up and maintain the natural curves of your spine.■ Feet just beyond hip-width apart.■ Lower until your thighs are parallel to the ground to a 5 count.

■ Push back up through heels. You won’t be able to do this onthe super-heavy lift; your training partner will need to assist you. Heshould support you by squatting behind you and assisting you to liftthe bar by lifting you under the arm pits.■ Keep looking forward.



WORKOUTS MONTH 7

Men's Fitness 117



■ Look forward andbrace your core.

■ Take a large stepforward and place yourfoot flat on the floor.■ Keep your torsoupright and toes bentunder to balance.■ Don’t extend yourknee beyond your toes.■ Lower to a slow 5count think ‘bum tofloor' and push back up.■ Lower your bodyuntil your right thigh isparallel to the ground.■ Complete yourdesignated numberof reps and repeat toother side.

NEARSUPER-MAXIMALECCENTRICLIFTS

■ ■ ■ ■

■ Pull bar downto chest level.■ Feel your latsrelease and stretchas you return the barto the starting positionto a 5 count.



MONTH 7 WORKOUTS

118 Men's Fitness

MONTH 7workout7 Pull-up

Targets: biceps and lats

■ Use an underhand grip.■ Hands shoulder-width apart.

■ Pull up so that your chin is over the bar.■ Don’t swing.■ Control the movement.■ Lower to a full extension to a 5 count.



WORKOUTS MONTH 7

Men's Fitness 119

8 Side plank with rotationTargets: core

■ Hold your body in a straightline from head to feet.■ Place your right elbow under yourright shoulder.■ Stack your feet.■ Lift your left arm up so it isat a right angle to the ground.

■ Bring your left hand so that it is belowyour torso rotating your trunk accordingly.■ Maintain the integrity of the sideplank throughout.■ Complete the designated number of repsand repeat with your right arm.



120 Men's Fitness

MONTH 7 MEAL PLAN


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■ 2 scrambled eggs andbaked beans on 2 slicesof wholemeal toast.■ Glass of orange juice.

Dailytotals



■ Smoothie: blend25g whey protein,100g strawberries and½ banana with 300mlskimmed milk, and1tsp flaxseed oil.




Meal planPack on lean muscle with this tasty bulk-building menu

Chicken,butternut

squashand goat's

cheesesalad


■ 1 mashedbanana on 1 slice ofof wholemeal toast.



■ Omelette with ham,cheese and tomato.






■ Blend 25gwhey protein, 1

ripe banana, 15g groundalmonds and a pinch ofground cinnamon with300ml skimmed milk.







■ 150g lean minced-beef chilli with redkidney beans.■ 70g brown rice.



Bananaand

almondsmoothie



Men's Fitness 121

MEAL PLAN MONTH 7


Ingredients2 chicken breasts1 butternut squash20g goat's cheese1tbsp olilve oil1tbsp balsamic vinegarHandful of fresh walnuthalves, roughly crushedHandful of mixed saladleavesHandful of spinachleavesSalt and pepper toseason

To makePeel and chop butternutsquash into squares,then season and drizzlewith olive oil and roast inthe oven for 40 minutes.Season and grill thechicken breasts, turningmidway, for 20 minutesor until they are fullycooked and the juicesrun completely clear.Crumble the goat'scheese and walnutsonto the mixed leavesand spinach and servewith the chicken andbutternut squash. Addbalsamic vinegarfor dressing.

Chicken,butternutsquash andgoat's cheesesalad

■ Porridge madewith 45g oats, 300mlskimmed milk, handful ofblueberries, 1tsp honeyand 25g whey protein.

■ 1 mashed bananawith 2tbsp peanutbutter on 2 pieces ofwholemeal toast.






■ Smoothie: blend 25gwhey protein, 1 mango,80g blueberries, 2tbspnatural yoghurt, 1tbspoats with 100ml applejuice and 100ml water.














serves 2



122 Men's Fitness


MONTH 7 WORKOUT LOG

Workout log: month 7Theme: Eccentric muscle strength Date:System: Pyramid with negative repsSpeed of lift: 1:5Recovery: 2-3 minutes between sets and exercises (more if needed)


Barbell lunge

Lat pull-down

Pull-up N/A

Side plank with rotation N/A

Smith machine eccentricbench press

Smith machineeccentric squat

Smith machine eccentricshoulder press

Smith machine eccentricfront squat



Men's Fitness 123




Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps



MONTH 8 WORKOUTS



WORKOUTS MONTH 8

Men's Fitness 125

You'll be pleased to know thatthis month we're taking abreak from the super-heavyweights and are returning to

the medium weights. But that doesn'tmean you're going to have an easytime. We're not going to lower theintensity, instead you'll be performingmultiple sets and reps at a mediumweight. This is another growth month.In month six we progressed to 6 x 10reps, now we go a stage further andmove on to 8 x 10.


MONTH 8

‘You'll beperformingmultiple repsand sets'

Month 8:The growth month

SystemSimple sets, medium weights

BodyweightsAlternate knee-to-shoulder crunch4 x 30 seconds.30 seconds recovery.

Pull-up4 x 12 reps.1 minute recovery.2 sessions a week.

Alternate exercises every workout

Free weightsBarbell incline bench pressBarbell front squatStanding barbell shoulder pressBarbell dead-lift

Fixed weightsSingle-leg pressLat pull down

Cardio2 complementary cardiovascularinterval training workouts(see p28)

Workouts

Week 1a) 5 x 10b) 5 x 10c) 4 x 10

Week 2a) 5 x 12b) 6 x 10

Week 3a) 6 x 10b) 6 x 12c) 7 x 10

Week 4a) 7 x 10b) 8 x 10c) 8 x 10

Speed of lift1:2

Rest2 minutes between sets. Longerif your form really starts to suffer.

AIMto stimulatemuscle growth andhormonalresponse



MONTH 8 WORKOUTS

126 Men's Fitness

MONTH 8workout1 Barbell incline bench press

Targets: upper part of chest (by tilting the bench upward)

■ Incline the bench to 35-40°.■ Take the bar from rack and position it directly above your shoulders.■ Use a grip that's wider than shoulder width.■ Brace your core, but maintain the natural curves of your back.■ Keep feet flat on the floor.

■ Lower the bar to chest.■ Don’t arch your back.■ Keep your feet on the floor.■ Push back up powerfully.



WORKOUTS MONTH 8

Men's Fitness 127

2 Barbell front squatTargets: thighs and butt, places more emphasis on the outer quads than back squat

3 Standing barbell shoulder pressTargets: deltoids

■ Take the bar fromthe rack and rest theit across to top of yourupper arms.■ Feet just beyondshoulder-width apart.■ Keep elbows parallelto floor and elbows up.■ Look straight aheadand maintain thenatural curves of spine.■ Keep weight pressedthrough your heels.■ Brace core.

■ Lower your torso toa position where yourthighs are parallel tothe ground.■ Push back upthrough your heels.■ Keep lookingforward throughoutthe exercise.

■ Look straight ahead.■ Grip the bar withyour hands just widerthan shoulder width.■ Brace your core.■ Maintain naturalcurve of spine.■ Keep feetshoulder-width apart.

■ Press bar overhead.■ Keep lookingforward throughout.■ Keep your corestrong and don't archyour back.



MONTH 8 WORKOUTS

128 Men's Fitness

MONTH 8workout4 Barbell deadlift

Targets: back and hamstrings

■ Look straight head.■ Keep shoulders back.■ Brace your core.■ Maintain the natural curvesof your back.

■ Feet shoulder-width apart.■ Hold bar with a grip that's slightlywider than shoulder width.■ Sit back and keep the arms long.

■ Push your hips forward as you lift bar.■ ‘Pull’ through your bum and back. Don’t squat the bar up.■ Look forward and keep your neck in line with your spine.■ Keep control on bar as you lower.■ Hold your back in position throughout.



WORKOUTS MONTH 8

Men's Fitness 129

■ Look straight ahead.■ Brace your core.■ Place foot to side of centre line of plate.■ Leg aligned through hip, knee and ankle.

5 Single leg pressTargets: thighs and glutes

■ Extend the leg until nearly straight.■ Control the weight back.

TIPWorking one leg at atime requires more neuralinput and will boost musclegrowth. Be prepared to drop theweight on your weaker side. Feelthe ‘bite’ at the back of your legswhen you return the weightsto the start position as youachieve a 90° angle atyour knee joint.


■ Don’t lean toofar back.■ Pull the barto chest level.■ Fix your position.

■ Pull bar downto chest level.■ Feel your lats,release and stretchas you return the barto the start position,■ Control themovement,



MONTH 8 WORKOUTS

130 Men's Fitness

MONTH 8workout7 Alternate knee-to-shoulder crunch

Targets: abdominals

■ Place your hands by your ears.■ Keep your elbows out.■ Crunch up and rotate your shoulders.■ Bring your right elbow to your left knee.

■ Repeat to other side.■ Control the movement in and out.



WORKOUTS MONTH 8

Men's Fitness 131

8 Pull-upTargets: biceps, shoulders and back

■ Underhand grip.■ Hands shoulder-width apart.■ Fully extend your arms.

■ Pull up until your chin is over the bar.■ Lower slowly back to start without swinging.



132 Men's Fitness

MONTH 8 MEAL PLAN


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Dailytotals



■ Smoothie: blend25g whey protein,80g strawberries,80g blueberriesand 50g blackberrieswith 200-300ml water.




Meal planThis plan has everything you need to fuel your workouts and get bigger

Mandarin

and sesame

chickensalad







■ 2 slices French toastmade with 1 egg, 1 pintmilk, ½tsp cinnamon and½tsp nutmeg.


■ Chicken, baconand avocado baguette.■ 1 pear.









■ Omelette withham, cheese, tomatoand onion.





Men's Fitness 133

MEAL PLAN MONTH 8


Ingredients2 chicken breasts4tbsp sesame oil2tsp freshly gratedginger1 garlic clove, crushed1 red chilli, seeded andfinely choppedHandful of basil andcoriander leaves½ red onion, chopped150g mange tout1tsp sesame seeds5 walnuts, chopped1 mandarin

To makeMix 2tbsp sesame oil ina bowl with the garlic,chilli and ginger. Slashthe chicken in severalplaces and marinade inthe sesame oil mixturefor 4 hours. Meanwhile,steam the mange toutfor 5 minutes and addto a bowl with the saladleaves, onion, walnutsand sesame seeds.Baste the chicken withthe marinade mix andgrill for 20 minutes, oruntil fully cooked andthe juices run clear. Cutthe chicken into stripsand add to the salad.Dress with remainder ofthe sesame oil and juiceof the mandarin.

Mandarinand sesamechicken salad

serves 2■ Smoothie: blend 25gwhey protein, 1 mango,80g blueberries, 2tbspnatural yoghurt, 1tbspoats with 100ml applejuice and 100ml water.

■ 90g sardines on 2slices wholemeal toast.







■ 1 mashed banana with2tbsp peanut butter on 2slices of wholemeal toast.










1 banana and 3 icecubes with 300mlskimmed milk.




Energysmoothie



MONTH 8 WORKOUT LOG

Workout log: month 8Theme: Growth month Date:System: Simple setsSpeed of lift: 1:2Rest: 2 minutes between sets and exercises (longer if form starts to suffer)



Barbell deadlift

Single leg press

Lat pull-down

Alternate kneeto shoulder crunch

Pull-up N/A

Barbell front squat

Barbell inclinebench press

N/A






Workout comments:

Record your performance below to monitoryour progression


seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




MONTH 9 WORKOUTS



WORKOUTS MONTH 9

Men's Fitness 137

‘The higherrep supersetswill add somedefinition toyour muscles'

Month 9:Tone and fat burning

SystemSupersets and simple sets

Superset 1 – shouldersDumb-bell front raiseLying reverse lateral raiseSeated dumb-bell shoulder press

Superset 2 – legsLeg curlBarbell lungeBarbell front squat

Superset 3 – chestIncline dumb-bell flyeBarbell bench pressPress-up

Core exercisesPlank4 x 45 seconds(45 seconds recovery)

Seated Russian twist4 x 20 reps

Alternate exercises each workout.

Simple setsSelect 6 of the aboveexercises (or other exercisesfrom the Ultimate Workout Plan)that work all body parts.

Workouts

Weeks 1-42 (endurance) simple sets a week:4 x 20 light weight

1 (heavy) superset a week.Alternate supersets each workout,performing 8 reps with a medium/heavy weight on all exercises.

Speed of lift1:2

Rest:Supersets2 minutes between supersets.Minimum recovery betweensuperset exercises.

Simple sets1 minute between setsand exercises.

Cardio1 x easy 20-minute effort.1 complementary cardiovascularinterval training effort (see p28).

AIMto develop greatermuscular endurance,and provide timefor muscle andmind to recoverand regenerateYou’ve just completed threeparticularly intense monthsand now it’s time to reducethe intensity slightly to speed

up recovery and muscle growth. You’llbe lifting light-to-medium weights overmultiple simple sets with reasonablerecoveries. Repetitions will be high – 20– and we'll be introducing a moreintense workout each week. This willuse the superset weight-training system,

which will keep up your high-endstrength. Supersets are simply two ormore exercises performed back-to-backwith no, or minimal, rest in between.This puts your muscles under tensionfor longer without increasing the lengthof your workout. Supersets are normallymade up of pairs of exercises but inthis instance were using supersets ofthree exercises with relatively low reps.The aim is to build up more endurancein your muscles, which will assist yourlower rep, heavier work in the comingmonths. It’s often a lack of endurance,rather than strength that leads tofailure at heavier weights and ‘lastfew reps tail-off’.


MONTH 9



MONTH 9 WORKOUTS

138 Men's Fitness

MONTH 9superset1- shoulders1 Dumb-bell front raise

Targets: front of shoulders

■ Stand tall.■ Feet shoulder-width apart.■ Thumbs facing each other.■ Keep your arms long and brace your core.

■ Keep looking ahead.■ Lift dumb-bells to shoulder height.■ Lower under control.



WORKOUTS MONTH 9

Men's Fitness 139

■ Keep chest and stomach on bench and look down.■ Keep your toes on the floor for stability.■ Grip dumb-bells below you with palms facing each other.

■ Lift weights straight out to the sides.■ Keep arms straight.■ Keep torso in contact with bench.

2 Lying reverse lateral raiseTargets: rear deltoid

3 Seated dumb-bell shoulder pressTargets: shoulders

■ Look straightahead and hold thedumb-bells atshoulder-height.■ Keep elbowsout to the sides.■ Feet flat on the floor.

■ Don’t let thedumb-bells touchat the top of themovement.■ Ensure yourcore is braced.■ Maintain naturalcurves of back.



MONTH 9 WORKOUTS

140 Men's Fitness

MONTH 9superset2 - legs

■

■


■ Adjust seat so you are sitting upright or slightly back.■ Brace your core.■ Look straight ahead.



WORKOUTS MONTH 9

Men's Fitness 141


3 Barbell front squatTargets: thighs and glutes (throws more emphasis onto quads, particularly the outerportion, than back squat)

■ Rest bar acrossfleshy part of shoulders.■ Look forward andbrace your core.

■ Take a largestep forward.■ Place foot flaton the floor.■ Keep torso upright.■ Toes bent underto balance.

■ Don’t extend kneeforward of ankle.■ Lower untilyour thigh is parallelto the floor andpush back up.

■ Take the bar fromthe rack and rest itacross your shoulders.■ Keep upper armsparallel to the floor.■ Maintain the naturalcurves of your spine.■ Feet just beyondhip-width apart andkeep looking forward.

■ Lower until yourthighs are parallelto the ground.■ Push back upthrough your heels.■ Keep lookingforward.■ Maintain the naturalcurves of your spine.



MONTH 9 WORKOUTS

142 Men's Fitness

MONTH 9superset3- chest1 Incline dumb-bell fflye

Targets: places emphasis on upper pecs

■ Lower thedumb-bells in anarc out to the sides.■ Focus on pecsto pull weights backto start position.■ Maintain slightbend in elbows.

■ Brace your core and keep your head and shoulders on the bench.■ Maintain the natural curves of your back.■ Keep your feet on the floor.■ Lower weights under control.■ Push weight back powerfully.■ Push evenly through both arms.■ Do not arch your back as you press.


■ Angle the benchto 30-45°.■ Hold the dumb-bells directly aboveyour chest.■ Keep your feetflat on floor.



WORKOUTS MONTH 9

Men's Fitness 143

3 Press-upTargets: chest, shoulders and triceps

■ Keep body in a straight line from head to toe.■ Brace your core.■ Point elbows back.■ Lower your body, not your chest.

1 PlankTargets: core

■ Look down.■ Maintain head in alignment with your body.■ Place your elbows beneath your shoulders.■ Relax in the held position.

2 Seated Russian twistTargets: abdominals

■ Hold torso at a 45° angle.■ Hold dumb-bell in both handsat chest height.■ Keep knees bent at 90°.

■ Look forward.■ Twist to one side.

■ Maintain body angle.■ Twist to other side.■ Focus on your abs and control the movement with them.

coreexercise

coreexercise



MONTH 9 MEAL PLAN


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Dailytotals


■ Turkey and cheesesalad sandwich onwholemeal bread.■ 1 pear.


50g strawberries, 50graspberries, 50gblueberries and 50gblackberries with water.




Meal planWith around 3,000 calories a day, this plan will help you add lean muscle

Moroccan

chicken

Berryblast

smoothie

■ 2 slices of French toastmade with 1 egg, 1 pintmilk, ½tsp cinnamon and½tsp nutmeg.


■ Turkey and cranberrywholemeal sandwich.■ 1 pear.


■ 150g lean minced-beefchilli with kidney beans.■ 70g brown rice.



■ Porridge madewith 45g oats,300ml skimmed milk,1tsp honey and 25gwhey protein.




■ 120g fillet steakwith mashed potatoand spinach.■ Slice of cheesecake.



■ 2 scrambledeggs on 2 slicesof wholemeal toast.■ Glass of orange juice.

■ 1 mashedbanana on 1 sliceof wholemeal toast.■ 1 protein bar.







MEAL PLAN MONTH 9


Ingredients4 chicken breasts2 garlic cloves, crushed1 red chilli, seededand sliced½ lemon100g couscous100g tinned chick peas100g tinned apricotsPinch of paprikaPinch of cumin

To makeMix together the juiceand zest of the lemon,garlic, chilli, paprika andcumin, and place to oneside in a bowl. Slash thechicken breasts in threeplaces and marinadein the lemon mixuturefor 4 hours. Soak thecouscous in boilingwater for 15 minutes,then add the chick peasand apricots. Meanwhilegrill the chicken breastsfor 20 minutes or untilthey are fully cookedand the juices run clear,turning halfway through.Serve with the couscous.

Moroccanchicken

an

serves 2

■ Smoothie: blend25g whey protein, 1mango, 80g blueberries,2tbsp yoghurt, 1tbsp oatswith100ml apple juiceand 100ml water.

■ 90g sardines on 2slices wholemeal toast.






■ Porridge madewith 45g oats,300ml skimmedmilk, 1tsp honey and25g whey protein.

■ 1 mashedbanana with 2tbsppeanut butter on 2 slicesof wholemeal toast.



■ 120g grilled cod,mashed potato and peas.



■ 2 scrambled eggs and2 rashers of bacon on 2slices of wholemeal toast.■ 1 grapefruit.■ Glass of orange juice.




■ 150g roast pork with100g new potatoes,and mixed vegetables.





146 Men's Fitness

MONTH 9 WORKOUT LOG


Workout log: month 9Theme: Tone and fat burning Date:System: Simple sets and supersetsSpeed of lift: 1:2Rest: 2 minutes between supersets, 2 minutes recovery between simple-set exercises

Superset 1 – shoulders

Superset 2 – legs

Superset 3 – chest

Press-up

Barbell bench press

Incline dumb-bell flye

Barbell lunge

Barbell front squat

Leg curl


Lying reversedumb-bell lateral raise

Dumb-bell front raise

Core

Plank

Seated Russian twist

N/A




Men's Fitness 147



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




MONTH 10 WORKOUTS



WORKOUTS MONTH 10

Men's Fitness 149

To keep your mind and yourmuscles on their toes we'regoing to introduce anothernew system of training in the

Ultimate Workout Plan this month: dropsets. We've included four variants in thismonthly plan, simply alternate thesesession by session, week by week.Drop sets are tough. You max out onevery set in terms of repetitions, the onlyconcession being that you use a lighter

weight for each set (where applicable).Don’t worry exactly about the weight touse – you’ll get a feel and all you haveto do is rep out!

One of the simplest ways to performdrop sets is to use dumb-bells. Thisway you simply ‘run the rack’ using alighter pair for each set.

We've also included somebodyweight exercises, such as thewide-grip pull-up, and for theseyou simply need to complete as manyreps as you can for each set.


MONTH 10

‘One of thesimplest waysto do drop sets iswith dumb-bells'

Month 10:Growth month

SystemDrop sets

Drop set 1Dumb-bell bench pressDumb-bell squatStanding dumb-bell shoulder press

Drop set 2Incline bench pressDumb-bell lungeDumb-bell lateral lift

Drop set 3Wide-grip pull-upDumb-bell bicep curlBarbell step-up

Drop set 4Lat pull-downBarbell split squatCable crossover flye

Cardio2 x easy paced 20-minute efforts

Workouts

Weeks 1-4Perform a different drop-setworkout each workout. Startwith a medium/heavy weight anduse lighter dumb-bells/weightsfor each of the subsequent5 sets, until you're lifting avery light weight.Perform 3 workouts a week.

Speed of lift1:2

Rest3 minutes between drop-setexercises.

Bodyweight exercisesPerform 5 sets with 10 secondsrecovery, going for maximumnumber of reps each time.

AIMto stimulatefurther growthby using the veryintense drop-setsystem



MONTH 10 WORKOUTS

150 Men's Fitness

MONTH 10drop set 11 Dumb-bell bench press

Targets: pectorals, deltoids and triceps 2 Dumb-bell squatTargets: thighs and glutes

3 Standing dumb-bellshoulder pressTargets: shoulders■ Support your back and head on the bench.

■ Maintain the natural curves of your back.■ Hold dumb-bells with thumbs facing each other,■ Hold dumb-bells at chest level.■ Press the dumb-bells up over your shoulders.■ Keep your feet on the floor.■ Don’t arch your back.■ Control the movement down.

■ Look straight ahead.■ Hold the dumb-bellsat shoulder-height.■ Keep elbows outto the sides.■ Push the dumb-bells aboveyour head.■ Don’t let the dumb-bellstouch at the top ofthe movement.■ Ensure core is braced.■ Maintain naturalcurves of your back.

■ Look straight ahead.■ Hold the dumb-bellsat arms' length.■ Feet flat on the floor.■ Ensure core is braced.■ Maintain naturalcurves of your back.■ Lower until your thighs areparallel to the ground.■ Push back upthrough your heels.



WORKOUTS MONTH 10

Men's Fitness 151

drop set 2

.

1 Incline bench pressTargets: upper part of chest by tiltingthe bench upward

2 Dumb-bell lungeTargets: thighs and glutes

3 Dumb-bell lateral liftTargets: side deltoids

■ Incline the bench to a 35-40° angle.■ Keep your feet flat on the floor.■ Grip the bar with hands wider than shoulder-width apart.■ Take the bar from rack and position directly over shoulders.■ Brace your core, but maintain the natural curves of your back.■ Lower the bar to chest.■ Push back up.

■ Look straight ahead.■ Maintain the naturalcurves of your spine.■ Feet just beyondshoulder-width apart.■ Hold dumb-bells atarms’ length.■ Lift to shoulder height.■ Keep your core braced.■ Control weights down.

■ Take a large stepforward, place foot flaton the ground.■ Don’t extend yourknee past your toes.■ Keep your chest up.■ Bend front knee untilthigh is at right anglesto the ground.■ Lower back kneeuntil it almost contactsthe ground.■ Push back powerfully.



MONTH 10 WORKOUTS

152 Men's Fitness

MONTH 10drop set 31 Wide-grip pull-up

Targets: shoulders and back (places more emphasis on lats)

■ Use an over-hand grip.■ Grip the bar with your hands beyond shoulder-width apart■ Extend your arms fully in the down position.■ Keep your body still.

■ Squeeze your lats as you pull up.■ Pull up until your chin is over the bar.■ Lower under control without swinging.



WORKOUTS MONTH 10

Men's Fitness 153

2 Dumb-bell biceps curlTargets: biceps

3 Barbell step-upTargets: legs and backside

■ Stand with feetshoulder-width apartand thumbs facingeach other.■ Look straight aheadand brace your core.

■ Curl the dumb-bellsto chest height whilekeeping your elbows‘pinned' to your sides.■ Lower dumb-bellsunder control.■ Do not swingdumb-bells when thegoing gets tough.

■ Look straight ahead.■ Rest bar acrossthe fleshy part ofyour shoulders.■ Place your foot firmlyon the step.

■ Push upthrough foot.■ Push hips forward.■ Keep back braced■ Bring back leg upto join lead leg.■ Step back downwith same leg.■ Alternate legs.



MONTH 10 WORKOUTS

154 Men's Fitness

MONTH 10drop set 41 Lat pull-down

Targets: lats, upper back

■ Don’t lean back too far.■ Brace your core.

■ Pull the bar to mid chest level.■ Fix your position and ‘feel’ your lats work.■ Feel your lats release and stretch as you returnthe bar to the start position.■ Control the movement.



WORKOUTS MONTH 10

Men's Fitness 155

3 Cable crossover flyeTargets: pecs

2 Barbell split squatTargets: thighs and glutes

■ Support the baron the fleshy part ofyour shoulders.■ Look straight aheadand take a large stepforward with yourright foot.■ Brace your coreand keep your kneebehind your toes.■ Support the weight onthe toes of your left foot.■ Maintain the naturalcurves of your back.

■ Bend your leftknee to lower your bodyuntil your right thigh isparallel to the ground.■ Think ‘bum to floor’.■ Straighten yourleft leg to return tothe start position.■ Complete yourdesignated number ofrepetitions with yourright leg forward andthen repeat with yourleft leg forward.

■ Use a splitstance for stability.■ Position thepulleys so thatyou grip the cableattachment atapproximatelyshoulder height.■ Brace your core.■ Look straight ahead.

■ Maintainthe same torsoposition throughout.■ Bring your handstogether in front ofyour chest.■ Control themovement back.

TIPThe cable givesgreater resistancethan dumb-bells wherehands come togethercreating a powerfulcontraction inyour pecs.



MONTH 10 MEAL PLAN


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Dailytotals







Meal planUse this high-protein meal plan to complement your training

Chickenstir-fry

■ 2 scrambled eggsand baked beanson 2 slices ofwholemeal toast.■ Glass of orange juice.











50g natural yoghurt, 1 ripebanana, 1 apple and apinch of ground cinnamonwith 200ml skimmed milk.



■ 150g lean minced-beef chilli withkidney beans.■ 70g brown rice.


■ 90g mackerelon 2 sliceswholemeal toast.■ Glass of skimmed milk.


■ Smoothie: blend25g whey protein,80g raspberries,80g blueberries and50g blackberriesblend with water.



Banana,

apple and

cinnamon

smoothie



MEAL PLAN MONTH 10


Ingredients2 chicken breasts5 cauliflower florets3 tomatoes, chopped5 olives, chopped½ red pepper, sliced½ green pepper, sliced½tsp fresh rosemary,f inely chopped1tsp fresh thyme,f inely chopped1tbsp sesame oil1tsp sesame seedsPinch of black pepper

To makeSteam the caulif lowerflorets for 5 minutesand place to one side.Heat a wok or a largenon-stick frying pan overa medium heat andcoat the bottom with thesesame oil. Cut chickeninto strips and placein pan for 6-7 minutes,until fully cooked. Addthe steamed caulif lower,tomatoes, peppers,herbs and pepper, andcook for an additional3 minutes. Add theolives and sesameseeds and then cook fora further 1 minute. Servewith 70g of brown rice.

Chickenstir-fry

serves 2


■ Porridge madewith 45g oats, 300mlskimmed milk, handful ofblueberries 1tsp honey,and 25g whey protein.








■ 90g sardines withlemon juice on 2 slices ofwholemeal toast.









■ Smoothie: blend25g whey protein,100g strawberriesand ½ banana with300ml skimmed milkand 1tsp flaxseed oil.





158 Men's Fitness

MONTH 10 WORKOUT LOG


Workout log: month 10Theme: Growth month Date:System: Drop setsSpeed of lift: 1:2Rest: 3 minutes between drop sets

Drop set 1

Dumb-bell biceps curl

Wide-grip pull-up

Incline bench press

Dumb-bell lunge

Dumb-bell squat

Dumb-bell bench press

Lat pull-down

Perform one of the 4 different drop sets each workout

Standing dumb-bellshoulder press

Drop set 2

Dumb-bell lateral lift

Drop set 3

Barbell step-up

Drop set 4

Barbell split squat

Cable crossover flye




Men's Fitness 159



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




160 Men's Fitness

MONTH 11 WORKOUTS



Men's Fitness 161

WORKOUTS MONTH 11

As the Ultimate Workout Plannears its end we continueto build muscle with somemore muscle shock tactics,

using the pre-exhaust system. Pre-exhaust weight training is extremelydemanding, but very effective inpromoting greater gains in muscle size,power and strength. The idea is thatyou exhaust a muscle with an isolationmove first, then you continue to workthe fatigued muscle in the compoundexercise. This adds up to more musclefibre recruitment, more hormonal

stimulation and to greater size, powerand strength gains.

This month we've also includedunilateral lifts, such as the one-armdumb-bell overhead press. This willhave the effect of further stimulatingmuscle growth, preventing boredomand promoting more symmetricalstrength and muscle development.


MONTH 11

Month 11:Pre-exhaust, shock tactics,unilateral movements

SystemPre-exhaust

Pre-exhaust set 1Bench triceps dipBarbell bench press

Pre-exhaust set 2Leg extensionBarbell squat

Pre-exhaust set 3Dumb-bell lateral raiseOne-arm dumb-bell overhead press

Pre-exhaust set 4Leg curlLeg press

Pre-exhaust set 5One-leg squatFront squat

CorePlank4 x 1 minute holds15-second recovery between holds.Crunch4 x 15 reps1 minute recovery between setsPerform twice a week.

Cardio2 x complementary cardiovascularinterval sessions (see p28).

Workouts12 reps medium weight firstexercise (where applicable)5 reps heavy weight, secondexercise.Sets as indicated below.

Week 12 pre-exhaust sets per workout:3 workouts, 3 sets.




Speed of lift1:2

RestTake 30 seconds betweenexercises and 3 minutes betweenpre-exhaust sets.

AIMto test yourbody against thetoughest workoutsand buildmore muscle

‘Pre-exhaustweight training isvery demanding'



162 Men's Fitness

MONTH 11 WORKOUTS

MONTH 11pre-exhaust set 1

■ Grip the edge of the benchwith your hands.■ Look straight ahead.■ Keep your legs straight,your feet together and your

back upright.■ Lower your body straightdown slowly and, keeping yourelbows pointing back, pressback up powerfully.

1 Bench triceps dipTargets: triceps 2 Barbell bench press

Targets: chest and shoulders

■ Take bar from rack.■ Position the bar directly aboveyour chest with your hands widerthan shoulder-width apart.■ Ensure your head andshoulders are fully supportedon the bench.

■ Maintain a natural arch inyour back.■ Keep your feet flat on floor.■ Lower the bar to a centimetreor so above your chest then pressback up powerfully withoutarching your back.



Men's Fitness 163

WORKOUTS MONTH 11

pre-exhaust set 21 Leg extension

Targets: quadriceps 2 Barbell squatTargets: thighs and glutes

■ Squeeze yourquads to liftthe weight.■ Lift to almostfull extension.■ Lower undercontrol.■ Keep lookingforward.

■ Sit so that yourtorso is angled backslightly rather thanupright.■ Look straight ahead.■ Keep your thighs incontact with bench.

■ Lower until yourthighs are parallelto the ground.■ Maintain a naturalarch in your spine.■ Push backup throughyour heels.

■ Take the bar fromthe rack and rest itacross the fleshypart of your shoulders.■ Feet shoulder-width apart.■ Keep lookingforward.■ Keep your elbowsback and brace yourcore.



164 Men's Fitness

MONTH 11 WORKOUTS

MONTH 11pre-exhaust set 31 Dumb-bell lateral raise

Targets: middle deltoids 2 One-arm dumb-belloverhead pressTargets: shoulders

■ Lift toshoulder height.■ Keep yourcore braced.■ Lookstraight ahead.■ Controlweights down.

■ Look straight ahead.■ Keep your bodyupright, core braced.■ Hold dumb-bellsby your sides, palmsfacing in.

■ Press thedumb-bell up.■ Stabilise themovement bybracing your core.■ Control theweight down.■ Repeat holdingthe dumb-bell in youropposite hand.

■ Look forward andbrace your core.■ Keep yourright armby your side.■ Hold the dumb-bellin your left handparallel to the ground.



Men's Fitness 165

WORKOUTS MONTH 11

pre-exhaust set 41 Leg curl

Targets: hamstrings

■ Push through bothlegs equally.■ Extend your legs until they'renearly straight.

■ Control the weights back■ Stop at a 90° angle atthe knee.

2 Leg pressTargets: thighs and glutes

■ Pull the padtowards you.■ Feel the tensionin your hamstringswhen returningweights to the start.

■ Adjust seat soyou are sitting uprightor slightly back.■ Brace your core.■ Look straightahead.



166 Men's Fitness

MONTH 11 WORKOUTS

MONTH 11pre-exhaust set 5

2 Barbell front squatTargets: thighs and glutes

■ Lower until yourthighs are parallelto the ground.■ Push back upthrough your heels.■ Keep lookingforward.■ Maintain thenatural curves ofyour spine.

■ Take the bar fromrack and rest it acrossyour shoulders.■ Keep upper armsparallel to the floor.■ Maintain the naturalcurves of your spine.■ Feet just beyondhip-width apart andkeep looking forward.

1 Single leg squatTargets: thighs

■ ■ ■

■ Hold dumbbellsby sides.■ Lift one foot off thef loor slightly.■ Keep chest up.■ Look forward.



Men's Fitness 167

WORKOUTS MONTH 11

core exercises1 Plank

Targets: core

■ Look down.■ Hold your body in a straight line from head to heels.■ Place your elbows beneath your shoulders.

■ Line your elbows up with your ears.■ Touch your f ingertips to your temples.

■ Contract your abdominals to lift your torso.■ Don’t lift too high.■ Lower your torso under control.

2 CrunchTargets: abdominals



168 Men's Fitness

MONTH 11 MEAL PLAN


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■ Blend 2 apples,1 stick of celery,

1 banana, 3 dates,½tsp honey and25g whey proteinwith 200-300ml water.

Dailytotals

■ 1 mashed bananawith 2tbsp peanutbutter on 2 slices ofwholemeal toast.





Meal planThis 42-meal plan packs in calories to help you get bigger and stronger

Energisier

smoothie








■ 120g salmon withstir-fried broccoli, greenbeans, red peppers andspinach with sesame oiland seeds.■ 70g brown rice.


■ 120g low-fatyoghurt with blueberries,honey and oats.■ 1 protein bar.



■ 30g bran with sultanasand 200ml skimmed milk.


■ 120g tuna steak withstir-fried broccoli, cashewnuts, green beans andspinach with sesame oiland seeds.■ 70g brown rice.










Men's Fitness 169

MEAL PLAN MONTH 11


Ingredients4 chicken breasts,1 onion, sliced1 green pepper, sliced1 red pepper, slicedFajita mix4 small f lour tortillasCheddar cheese, gratedSour creamGuacamoleSalsa

To makeCut chicken into stripsand fry until browned,add peppers, onion andfajita mix and fry for afurther 5-7mins. Serve inheated tortillas with sourcream, guacamole, salsaand grated cheese.

Chickenfajitas

s,

serves 2■ Porridge madewith 45g oats,300ml skimmed milk,1tsp honey and25g whey protein.






■ Smoothie: blend 25gwhey protein, 1 mango,2tbsp yoghurt, 80gblueberries and 1tbspoats with 100ml applejuice and 100ml water.

■ 90g sardines withlemon juice on 2 sliceswholemeal toast.












■ 150g roast lamb with100g new potatoes,and mixed vegetables.Chicken

fajitas



170 Men's Fitness



Workout log: month 11Theme: Pre-exhaust shock tactics and unilateral movements Date:System: Pre-exhaustSpeed of lift: 1:2Rest: 30 seconds between exercises and 3 minutes between pre-exhaust sets

Select 2-3 pre-exhaust sets per workout that work different body parts


Bench triceps dip

One-arm dumb-belloverhead press

N/A

Barbell bench press

Leg extension

Barbell squat

Dumb-bell lateral raise

Leg curl

Leg press

Single leg squat

Barbell front squat

Plank

Crunch

N/A

N/A



Men's Fitness 171



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




172 Men's Fitness

MONTH 12 WORKOUTS



Men's Fitness 173

WORKOUTS MONTH 12

You’ve reached the end ofthe Ultimate Workout Plan– well almost. By now youshould have packed on a

substantial amount of lean muscle andwill have developed a great physique.This last month is all about adding thefinal touches. You’ll lift light to heavyweights, with high repetitions to pump,grow and tone – using a decreasingload pyramid. The cardio workoutswill contribute to your fat burning andremove that f inal layer of body fat toreveal your new cover-model body.

A decreasing load pyramid will allowyou to increase the number of repsas you work ‘down’ through the sets.Because the first set is heavy you mustbe mentally focussed to tackle it.


MONTH 12

Month 12:The finishing touches

SystemPyramid, with decreasing load

BodyweightHanging straight-leg lift3 x 151 minute recovery between sets.Crunch with twist3 x 201 minute recovery between sets.

Free weightsBarbell squatBarbell split squatBarbell shoulder pressBarbell bench pressBarbell deadlift (1:2 speed)Barbell high pullBarbell front squat (1:2 speed)Dumb-bell flyesBarbell step-up

Fixed weightsLat pull-down (1:2 speed)

Cardio2 x complementary intervalcardiovascular workouts (see p28).

WorkoutsFor each workout, select sixexercises that work differentbody parts.Do three workouts a week.

Weeks 1-41 x 3 heavy weight1 x 5 medium-heavy weight1 x 12 medium weight2 x 20-25 light weight

You must push to fatigue on theheavy pyramid set. If you have atraining partner you could attemptsome forced reps (see page 19).

Speed1:1 (unless otherwise indicated)

Rest2 minutes between heavy andmedium-heavy sets and exercises,and 1 minute between other setsand exercises.

AIMto add the finaltouches using light toheavy weights andanaerobic cardio andremove that everdiminishing body fatto reveal a muscularand chiselledphysique

‘This month is allabout adding thefinal touches'



174 Men's Fitness

MONTH 12 WORKOUTS

1 Barbell squatTargets: thighs and glutes 2 Barbell split squat


MONTH 12workout

■ Keep lookingforward.■ Lower until yourthighs are parallelto the ground.■ Maintain a naturalarch in your back.■ Push back upthrough your heels.

■ Take the bar fromthe rack and rest itacross the fleshypart of your shoulders.■ Keep your elbowsback and your corebraced.■ Feet shoulder-width apart.

■ Support weighton toes of rear foot.■ Maintain a naturalarch in your back.■ Lower until yourfront thigh is parallelto the ground or untilyou break form.

■ Support the baron the fleshy partof your shoulders.■ Look straightahead and take alarge step forward.■ Brace your coreand keep your kneein line with your toes.



Men's Fitness 175

WORKOUTS MONTH 12

3 4 Barbell bench pressTargets: pecs, deltoids and triceps

Barbell shoulder pressTargets: deltoids

■ Press the bardirectly overhead.■ Keep your corebraced and don't tiltyour hips forward.

■ Brace your core.■ Keep feetshoulder-width apart.■ Look forward.■ Hold the bar onyour upper chest.

■ Take the bar from the rack.■ Position the bar directly aboveyour chest with hands wider thanshoulder-width apart.■ Ensure your head andshoulders are fully supportedon the bench.

■ Maintian a natural arch inyour back.■ Keep your feet flat on the floor.■ Lower the bar to a centimetreor so above your chest thenpress back up powerfully withoutarching your back.



176 Men's Fitness

MONTH 12 WORKOUTS

5 Barbell deadliftTargets: back and hamstrings

Barbell high pullTargets: legs, glutes, back, shoulders

SPEED1:2

MONTH 12workout

■ Start the lift bypullig with yourglutes.■ Push up throughyour heels, keepingthe bar close to yourshins.■ As the bar passesyour knees, pushyour hips forward.

■ Look straightahead, with yourshoulders back andbrace your core.■ Keep your shoul-ders over the bar andkeep the bar close toyour shins.■ Maintain the naturalcurves of your back.■ Keep your feetshoulder-width apart.■ Hold the barwith a grip that'sslightly wider thanshoulder width.

■ Pull the bar upwith your arms.■ Extend onto toes.■ Pull bar toshoulder height.■ Control the barback to start position.

■ Place your feetshoulder-width apart.■ Hold the bar witha grip that's slightlywider than shoulderwidth using anoverhand grip.■ Keep your heelson the floor and yourarms long.■ Lean slightly back.■ Drive up throughthe legs.■ When the barreaches hip level,push your hipsforward.



Men's Fitness 177

WORKOUTS MONTH 12

7 Lat pull-downTargets: lats and upper back

Barbell front squatTargets: thighs and glutes – throwsemphasis onto quads

SPEED1:2

SPEED1:2

■ Pull the bar downin front of your upperchest and squeezeyour lats at thebottom of the move.■ Resist thetemptation to leanback too far to aidthe movement.

■ Take a wide grip onthe bar.■ Retract your shoul-der blades and keepyour torso upright.■ Adjust the pad soit sits snugly on yourthighs to minimisemovement.

■ Lower until yourthighs are parallelto the ground.■ Push back upthrough your heels.■ Keep lookingforward.

■ Take the bar fromthe rack and rest itacross the front ofyour shoulders.■ Grip the bar withyour f ingertips andkeep your upper armsparallel to the floor.■ Feet shoulder-width apart.



178 Men's Fitness

MONTH 12 WORKOUTS

9 Dumb-bell flyeTargets: chest 10 Barbell step-up


MONTH 12workout

■ Lower the dumb-bells in an arc out tothe sides.■ Lower the dumb-bells as far as iscomfortable, keepinga slight bend in yourelbows.■ Use your pectorialmuscles to reversethe movement backto the start.■ Don’t archyour back.

■ Hold dumb-bellsdirectly above chestwith palms facingeach other.■ Keep your feet f laton the floor.■ Support yourhead and shoulderson bench.

■ Push up throughyour left leg.■ Keep your backupright.■ Bring right leg upto join the left leg.■ Step back downwith your right leg.■ Step up again,this time withyour right foot, andthen continue toalternate legs.

■ Look straightahead.■ Rest bar acrossthe fleshy part ofshoulders.■ Use a bench orstep that's no higherthan knee height.■ Place your left footfirmly on the step.



Men's Fitness 179

WORKOUTS MONTH 12

■ Place fingers by ears,elbows back.■ Feet flat on the floor.■ Keep your knees ata 90° angle.■ Contract your abs to lift your

shoulders off the floor.■ Curl your chest towards yourknees and rotate your right elbowacross to your left knee.■ Lower under control.■ Repeat on the other side.

Hanging straight leg liftTargets: abdominals and hip flexors11 Crunch with twist

Targets: abdominals12

■ Brace your core.■ Lift your legswithout swining andlower under control.

■ Hang from bar.■ Steady your body,don't swing.■ Look straightahead.



180 Men's Fitness

MONTH 12 MEAL PLAN


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Dailytotals

Meal planEat your way to the body you've always wanted with this healthy meal plan

■ 2 scrambled eggs andbaked beans on 2 slicesof wholemeal toast.■ Glass of orange juice.



■ Smoothie: blend25g whey protein,100g and ½ bananawith 300ml skimmedmilk and 1tsp flaxseed oil.



■ 120g tuna steak withstir-fried broccoli, greenbeans and spinach withsesame oil and seeds.■ 70g brown rice

■ Porridge madewith 45g oats,300ml skimmedmilk, 1tsp of honeyand 25g whey protein.




■ Smoothie: blend25g protein,50g blueberries,50g blackberries,½ banana with300ml skimmed milk.





■ Blend 25g wheyprotein, 3 almonds, 3 brazilnuts, 80g blueberries, 2dates, 50g natural yoghurtand ½ banana with 250mlskimmed milk. Serve chilled.

■ Smoothie: blend25g whey protein,50g blueberries,50g blackberries,½ banana with 300mlskimmed milk.


■ 120g salmon withstir-fried broccoli, greenbeans, red peppers andspinach with sesame oiland seeds.■ 70g brown rice.

■ 45g oats with300ml skimmed milk,1tsp of honey and25g whey protein.

■ 90g mackerel on2 slices wholemeal toast.■ Glass of skimmed milk.





■ Omelette with ham,feta cheese, olives,tomato and onion.

Smoothie: blend

Beefchilli

Proteinpower

smoothie



Men's Fitness 181

MEAL PLAN MONTH 12


Ingredients300g lean, minced beef1 tin (400g) redkidney beans1 tin (400g) peeledplum tomatoes1 onion, chopped2 cloves garlic, f inelychopped1tsp olive oil1tsp diced chilli1tbsp tomato purée1tsp dried oregano1tbsp cumin200ml beef stockSalt and pepper,for seasoning

To makeFry the onion and garlicin the olive oil until soft.Add the minced beefand fry until browned.Mix in the mincedchilli and stir through.Cover and simmer for3 minutes then add thetomato purée and tinnedtomatoes and simmerfor further 20 minutes.Add the kidney beans,oregano, cumin andbeef stock and simmerfor a further 10 minutes.Season with salt andpepper to taste andserve with 70g brownrice.

Beefchilli

ced beef

serves 2

■ Porridge madewith 45g oats, 300mlskimmed milk, 1tsphoney, handful ofblueberries and25g whey protein.

■ 1 mashed banana with2tbsp peanut butter on 2slices of wholemeal toast.













■ 2 scrambled eggs on 2slices of wholemeal toast.■ Glass of orange juice.









182 Men's Fitness



Workout log: month 12Theme: The finishing touches Date:System: Pyramid with decreasing loadSpeed of lift: 1:1 (except for deadlift, lat pull-down and front squat which are 1:2)Rest: 2 minutes between heavy/medium-heavy sets and exercises and 1 minute others

Barbell squat

Barbell spilt squat


Barbell bench press

Barbell deadlift

Barbell high pull

Lat pull-down

N/A

N/A

Select 6 exercises that work different body parts

Hanging straight leg lift

Crunch with twist

Barbell front squat

Dumb-bell flye

Barbell step-up




Men's Fitness 183



Workout comments:



seconds seconds

Press-up

Verticaljump

number

height

Strength

Measure up

bench kilograms

chest

squat kilograms

(other)

(other)

shoulders

thighs

calves

biceps/triceps




184 Men's Fitness

MOVING ON



Congratulations, you'vereached the end of theUltimate Workout Plan. Bynow you’ll have developed

a fantastic looking body, that not onlyattracts the admiring glances of thewomen you meet, but is also powerfuland athletic. So, what now?

MAINTAINYou can put your feet up for a bit if youlike. Maintaining your new look will bea whole lot easier than creating it inthe first place. But don't just sit backand do nothing for too long. You'll needto stay fairly active – two workouts aweek should be enough – and makesome adjustments to your calorieconsumption to keep your body lookinggood. You can't simply wind down yourworkouts and then expect to replacethe hours you once spent in the gymwith hours slumped on the sofa piggingout on pizza. If you cut down on yourgym sessions, you'll also need tocut down your calories or you'll soonsee that six-pack disappear under anexpanding beer belly.

START AGAIN!If your new physique doesn't live upto your dream body, and you want toget even bigger, stronger and morepowerful, then starting the programmeagain could do the trick. Make sure you

give yourself a two to three week breakand then start back at the beginning. Itwon't be quite the beginning becauseof the gains you've already made. You'llbe starting at a higher level than before,and so you'll be able to select heavierweights for each workout than you didfirst time round, giving you increasedoverload and greater gains.

You’ll also know which specif icworkouts work best for you. So, if youfound that negative reps boosted yourstrength and size to a greater extentthan power workouts, then you couldload your programme towards negativereps. It's OK to adapt the programmeslightly, as no two men will respond tothe same workout in exactly the sameway, but you still need to maintainbalance. Don't think that becausea particular workout gave you greatresults that you should do it all the time.If you do, you'll soon reach a trainingplateau and might even find that yourstrength and size gains start to reverse.Instead, use this guide as a template,keep varying your workouts, and you'llbe well on your way to achieving thebody you've always wanted. ■

What's next?It may be the end of the book, but the trainingdoesn't have to stop here

‘Maintainingyour new lookwill be easierthan creating it'

If you don't want to return to thegym full time, why not test yournew physique with a sport? Theprogramme will have given you agood idea of your body's strengthsand weaknesses, and therefore whichsports will suit you best. For example:

Scored excellent, or above, on thepower test, bench press and squat.Try: rugby

Scored excellent, or above, on thepress-up endurance test; excellent,or above, on the squat and benchpress; and excellent, or above, onthe power test. Try: sprinting

Scored excellent on the plank andpress-up muscular endurance tests,good-to-excellent on the squat andbench press. Try: climbing

Do somethingdifferent but justas challenging…

Men's Fitness 185

MOVING ON



magazinemagazine£9.99

PLANULTIMATEULTIMATEWORKOUTWORKOUT

The Ultimate Workout Planis a step-by-step guide togaining a lean, powerfulbody, even if you’ve neverbeen inside a gym before.

Every workout and mealplan designed for you.

Great tips on training,avoiding injuries and eatingto gain muscle.

See results fast!Broad

shoulders

Strongchest

Biggerbiceps

Hard abs

Muscularback

!

93MUSCLE-BUILDING MOVESDEMONSTRATEDIN DETAIL



magbook - men's fitness ultimate workout plan

Documents

reps136 month

intensity76 month

weights52 month

heavy64 month

drop sets160 month

real muscle112 month

speed of lifts88 month

pyramid systems100 month