How Sarah Lost 10 Pounds In 30 Days
February 27, 2013 by danny · 2 Comments
My friend and client, Sarah Herschlag recently finished her “30 days of perfection.” The end result has her down 10 pounds! Before these 30 days, Sarah had done a “pretty good” job with her eating. Enough to make modest changes … her clothes were starting to fit looser, you could see her face start to lean out, etc. But as I tell people, if you want to make a REAL physique change, you need to go ALL OUT for about 30 days. Then you can get back to “mostly good.”
So, at the start of the new year, I e-mailed all of my clients and told them the plan that will help get them these NOTICEABLE changes in their body. Sarah had to start her 30 days sometime in mid-January as she had some things to take care of before she could really start to get after it.
And from day 1, she stayed with the plan to a T! No alcohol. No poor food choices. And no missed training sessions. Her 30 days just ended, and as she said, “it was SOOOO worth it!”
I won’t go into detail in regards to her training program. But I do want to mention that she really gave 100% at every session! Effort is always the X-Factor.
ALL OUT Effort!
Below is the EXACT e-mail that I sent to my clients heading into the new year. As beach season approaches, maybe it’s something you want to consider?.? Anyway, check it out below, I hope you get something out of it…
“Hola everyone. Ok, here’s the deal…
Some of you in this e-mail have already said that you are committed to do this (I’ll explain below), and some of you are still considering this. And for those of you hearing about this for the 1st time, this will give you something to consider going into the new year. What am I talking about? …
Starting in the new year - 4 weeks of perfection! No cheat meals/days, no alcohol, no missed training sessions (AND 2-3 cardio sessions on your own each week). THIS is NOT a lifestyle! i.e. “be good most of the time, but every once in awhile have a few beers, or some pizza, or some candy, or some pop, etc. But most of the time be good.”
THAT is a pretty good plan throughout the majority of the year. But every now and then you NEED to make a couple runs (~ 4 weeks) where you are machine! THIS is how you see measurable, NOTICEABLE results!
Think of what a physique competitor (bodybuilder, figure athlete) does when he/she prepares for the final weeks before stepping on stage. Think about what a model does when preparing for a photo shoot. Think about what an actor does when preparing for a movie that he/she will be shirtless in or in a bikini. EVERY ounce of their focus for their training and nutrition plan goes towards fast fat loss!
Again, this is not a lifestyle approach. It is a 4-week “sprint” to REALLY make some great changes. THEN, you can get back to your moderation, “mostly good” lifestyle.
One more point: If you are 40 years old, you’ve lived about 2080 weeks on this Earth. All I’m asking for is 4 weeks of complete discipline and focus. This is a fraction of your life that WILL BE OVER BEFORE YOU KNOW IT!!!
OK, IF YOU’RE IN, HERE IS A LOOK AT THE NUTRITION PLAN…
Below you’ll see a sample day of eating. You’ll notice that I put the “fast fat loss” plan in red. So, think about eating the foods in red the majority of the time. And then if you OCCASIONALLY start to feel really sluggish/low energy, you can throw in a meal with carbs in there (maybe like once every 5-7 days).
Check out the sample plan with the food list below and let me know if you have any questions.
Breakfast
- Old-fashioned oatmeal with blueberries, scrambled egg OR
- Spinach omelet made with omega-3 enriched whole eggs
Lunch
- Turkey burger on whole-grain bread, salad OR
- Grilled chicken breasts, steamed vegetables
Dinner
- Salmon with grilled zucchini and squash OR
- Steak with plain sweet potato and salad OR
- Grilled chicken breasts (2) over large spinach salad, olive oil-based dressing
- (either dinner example in red will work)
Food list…
| Protein: | lean steak, grilled chicken breasts, turkey breast, baked or grilled fish, protein powder, etc. |
| Veggies: | large pile of mostly green veggies, steamed broccoli, spinach, zucchini, squash, etc. |
| Starch: | small amount of dry sweet potato, whole-wheat pasta, or rice (these foods should not be consumed at all, or like I said, *maybe* once every 5-7 days) |
| Salad: | large salad with olive oil and vinegar dressing — no cream dressings! |
| Dessert: | small amount of fruit
Danny’s notes: End e-mail. So, props to Sarah for sticking with it for the entire month! It paid off! Now, there is more than one way to skin a cat, but the above plan works great for a quick fat loss burst. For anyone that I know that has TRULY stuck with it for the entire 30 days, they always see great results. If you decide to give it a try, or are about to “hit it hard” with your fitness/nutrition plan, let me know… what is your plan?
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Q and A: “Is Circuit Training The Best Way To Get In Shape?” Part II
February 20, 2013 by danny · 3 Comments
In case you missed my take on circuit training for athletes, check out this blogpost that I wrote up yesterday. Today, I’ll attempt to answer the same question… “Is circuit training the best way to get in shape?” But this time, I’ll gear my thoughts more towards the “general fitness” individual (rather than athletes).
My short answer is, surprise, surprise…. IT DEPENDS. Ha, what’s new! Let me explain with a few different scenarios…
The below scenarios are me assuming that the person is looking to lose weight as opposed to someone with increased strength (i.e. powerlifter) or adding mass (i.e. bodybuilder or just some dude looking to, “get buff”), as their main goal. I should also note that I’ll be speaking more to the weight lifting side of circuit training. Circuit training when performing cardio is perfectly fine, and encouraged. This is what we do at the “bootcamp” that I run. That would entail something like using battling ropes, the slide board, the heavy jump rope, and hitting the heavy bag in circuit fashion. Now, onto circuit training for the weight lifting portion of your program.
Scenario #1: “The Newbie”
I’m not a big fan of lifting in a circuit fashion (this can also be called “Metabolic Resistance Training” – aka “MRT“) for people that are new to lifting weights… even if fat loss is their main goal. While MRT is a great way to train to help with fat loss, I don’t think it’s a good option here. First of all, it takes awhile to learn proper form on lifts like push-ups, deadlifts, and squats (to name a few). If you are doing this in circuit fashion where you are going from exercise to exercise to exercise with very little rest, you are either going to a) increase the amount of time it takes to learn proper lifting technique because it’s harder to learn a new skill in a fatigued state, and/or b) hurt yourself. Obviously, the last thing you want.
Another problem here, is that newer lifters are usually weaker. With that said, imagine already using relatively light weight (again, because of weakness), and then making the person very tired with MRT… the weight is going to be decreased even more. Do you think doing one arm dumbbell rows (for example) with those 3-pounders is really going to do anything to help change your physique?!? Hell no!
Just say no.
Scenario #2: Transitioning to “Intermediate” Status
After you have put some time in with the iron and your form has greatly improved (i.e. lifting with proper technique becomes second nature – like when you set up to deadlift you subconsciously brace your core, get your lats tight, “puff” your chest, etc. etc.), and you are lifting significantly heavier weights, MRT can be a great option. This is actually the route I often go with my “fat loss” clients once I think they’ve “earned the right” to do so.
But don’t get it twisted, we still move some weight when lifting MRT style. And quite often, I have the client start the session with a low rep, heavier compound movement (i.e. 3 sets of 5 reps for box squats or 2 sets of 6 reps for RDLs) or two before moving onto the MRT style of training .
Scenario #3: The “Cardio Queen”
Sometimes us trainers have people that come to us looking to lose weight that really actually enjoy performing cardio. I know, crazy! And no matter how hard I try, I can’t get her (or sometimes, him) off the treadmill or elliptical. Not that I’m anti-cardio, it’s just that sometimes too much emphasis is put on cardio and not enough on weight training. Anyway, if I have a client that is going to be lifting with me 2-3 times per week, but is ALSO going to be performing cardio on his/her own 3-4 times per week, I’m not going to make our lifting session circuit style. I’ll write up the program with a little more rest involved between sets and spend a little more time lifting in the low(er) rep ranges (~8 reps and below).
Cardio only glutes vs Cardio AND Weight Lifting Glutes
Scenario #4: People that Run a Business & Have Kids & Spend Their “Down Time” Rescuing Baby Seals
My feeling is that if it is important enough, you WILL find a time to include exercise in your busy life. But, I also know that no matter how hard I try, getting some people to do more than the 2 times they come into see me each week is unrealistic. Hey, at least they are finding time to get in two workouts per week. I mean, I’ve trained people that work over 60 hours per week and literally fly across the world for a business trip, only to land and come straight in to see me for our workout. And then they shower up and head straight back to the airport for another 12 hour flight to China (or however long that flight is).
So, if we only have 120 minutes to train all week, I’m going to make sure that MRT is a big part of their program – assuming the person is past the newbie stage that I talked about above.
Conclusion
I know there are many more potential scenarios, but as you can see with the four scenarios that I provided, there are really no cut and dry answers. ”IT DEPENDS” is almost always the right answer until you dig a little deeper. Whether you are an athlete or a weekend warrior, I hope my thoughts on conditioning, circuit training, and lifting weights over these last two blogposts have helped you out.
I’m thinking that my next blogpost will be on my client that lost 10 pounds during her 30-days of “perfection” and how she did it. We’ll see. Check back soon to find out…
Q and A: “Is Circuit Training The Best Way To Get In Shape?”
February 19, 2013 by danny · 2 Comments
I received a question from one of my facebook friends the other day asking, “Is circuit training the best way to get in shape?” Of course, like all things training/nutrition related, I had to ask him to get a little more specific to be able to better help him out. The gist of what he was looking for was to find out if to “get in shape” is circuit training best when weight training and when performing cardio? Still pretty vague because there are so many factors that come into play. But here is what my answer was…
“Depends on the goals, the training history of the individual, etc. I know that is vague. But the answer is almost always, “it depends.” If it is an athlete, in GENERAL, I don’t think it is the best way. For example, the best way to get in shape for basketball is to play basketball (the SAID principle – Specific Adaptation to Imposed Demands). And in the weight room, athletes should use weights to get stronger, which requires a bit of rest between sets, as opposed to a fast paced circuit.”
So, I thought I’d use the rest of this blogpost to delve a little deeper into my thoughts…
-For sports, as mentioned above, you must play the sport to get in great shape for your sport. You can do all the sprints, stadium stairs, 400 meter runs, swimming, etc. etc., but if you just stepped onto the basketball court (or soccer field, or football field, or wrestling mat, etc etc) for the first time in weeks/months, and tried to play 35 minutes of real game action, all I can say is, GOOD LUCK! 
Now, with the above said, I’m NOT saying that you can’t do any conditioning type work other than JUST playing the sport. What I AM saying, is that you must follow that S.A.I.D. principle that I mentioned above and play the sport to get in great shape for your sport. Outside of directly playing your sport, once again the conditioning plan depends on the needs of the sport and position of said sport. But in general, you can include things like… .
…HIIT (High Intensity Interval Training) where you go ALL OUT for a short period of time and then rest. Work to rest ratios can vary, but here are some examples – 20 seconds “on” (all out) followed by 40 seconds “off” (rest) x 10-15 sets. This can be sprints, hill sprints, bike sprints, etc. You CAN do CIRCUIT TRAINING (i.e. 20 seconds of jump rope, then rest 40 seconds followed by 20 seconds of battling ropes, then rest 40 seconds. Followed by 20 seconds of jump squats, rest 40 seconds, etc. etc.).
So circuit training can be a part of the overall plan. But in my opinion should not make up the majority of the conditioning plan (once again, because of the S.A.I.D. principle).
…Tempo Running – run at about 75% max for 75-100 yards and rest 45-60 seconds between reps. Here is what a tempo run should feel like… Fast enough to get the heart going, and slow enough to not hit the lactate system and interfere with power development. For most sports, to bring up your aerobic system you don’t want to go out and run a long distance (i.e. a 5-mile run or whatever). Yes, this will benefit your aerobic system, but will not help (and can actually interfere) with power development (i.e. running faster, jumping higher). Tempo runs are a great way “around” this… you can still bring up your aerobic system without losing out on the potential power gains you get in the weight room.
So, for sport, play the sport and if you still feel the need to add in some extra conditioning, keep HIIT and tempo training in mind. As far as how often you should be adding in conditioning work, that’s impossible for me to say without knowing the situation. I will say this however, I believe that far too many people start worrying about conditioning too soon in the off-season. For more of what I am talking about, check out this youtube video I did on this subject as it relates to basketball players…
Changing Gears To The Person With Fat Loss As Their Main Goal…
I’ll stop here for now, and touch on circuit training for the non-athlete tomorrow. See you then…
Are you a coach or an athlete? If so, share this to help make sure you and others are optimizing your potential and preparing for greatness…
Quick Snack + The Exercise of the Week
February 8, 2013 by danny · 2 Comments
Here is a quick blogpost for you to start implementing right away…
Quick, Healthy, Tasty Snack
This is a snack that my babies and I just shared together (really). Greek Yogurt + Protein Powder + Blueberries
My clients often say to me, “yeah, I know all the foods on the food list that you gave me, but what can I snack on if I get hungry between meals and/or only have a minute or two to prepare something?”
Good question, and here is what you do…
-Buy some FULL fat PLAIN greek yogurt (HERE is why I suggest FULL Fat yogurt).
-Buy some blueberries
-Get some high quality protein powder. For taste and quality, my 1st choice can be found HERE.
Personally, I like to add a little vanilla AND chocolate protein powder in together because I’m crazy like that.
NOTES: I prefer to get PLAIN yogurt b/c there are NOT any “extras” or “fillers” in the ingredients. If you get blueberry yogurt (for example), you’ll see that they always do more than just add in blueberries. Next time you are shopping for yogurt, check out how many more ingredients are in “fruit yogurt” compared to plain yogurt. Now, I think plain yogurt tastes like poop (or something like that), hence the reason I add the protein powder and berries in.
Exercise of the Week
Goblet Bulgarian Split Squats
I’m rarely in commercial gyms anymore (thank goodness!). But over the years I’ve lifted 100,386 times in the walls of commercial gyms (give or take). And I don’t know if I’ve ever seen this exercise performed. Maybe it’s too hard (probably). Or maybe people just don’t know of it. Either way, here is me shooting a video with Marci back when I was still living in California. Add these! Your quads and glutes will love/hate you for it. 
Have a great weekend!
MVP Training Logo Is In…
February 7, 2013 by danny · Leave a Comment
Well, let me first announce that I officially have my business name for the gym… “MVP Training.” M.V.P. is an acronym and to find out what it stands for and what training at my facility is all about, check this out… MVP Training.
My logo and sign for the gym is up! My friend, Chris Luttig, did a great job! He’s awesome at what he does and once again, he didn’t disappoint! So, thanks Chris! I should also thank Mandy Becker who helped me come up with the name to the gym… thanks, Mandy! And finally, I’d like to thank Amy Morris as she helped me find the right words to fit the MVP acronym. That V had me stumped for awhile. So thanks, Amy!
Anyway, check out the logo below and let me know if you like it as much as I do…
And here is what it looks like up on the building on this snowing day…
From across the street.
And up close…
You like?
Don’t Be a “Nutrition-Hopper”
January 29, 2013 by danny · 4 Comments
Quite often in this fitness industry, us trainers get frustrated when we hear about people “program-hopping.” You know, one week a person is performing a workout from Arnold’s Encyclopedia of Bodybuilding. Then next week they want to give P90X a try.
When they realize that wasn’t for them, they say, “screw this, I’m just gonna start working on my bench press because I want hyooge pecs!”
Dumb.
This guy (or girl) never gives a program enough time to play-out, so to speak. When you’re executing a program properly, you should be working to progress from week to week, on said program. If you just hop all over the damn place, you have no idea what’s working, and what isn’t. And you definitely aren’t working TOWARDS anything (a better butt; leaner arms; a stronger deadlift; a faster 40 time, etc etc).
If you program hop, you’re essentially throwing a dart with your eyes closed and just hoping that it hits the bullseye. Not likely.
Anyway, I’ve touched on this before, so I’ll say no more in regards to program hopping. But I do want to talk about…
Nutrition-Hopping.
This is not talked about quite as much as program-hopping, but it can be just as problematic. I see people hopping from one nutrition plan to the next all the time. Sometimes daily. ”I was going low-carb but then I saw blah, blah, blah on Dr. Oz. Now I’m cleansing, and then I’ll start up with the Zone Diet next Monday.” A couple days later… “I was reading in Shape Magazine that I should blah, blah, blah, so after this weekend’s cheat meals, I’m gonna start X,Y, and Z on Monday.”
This continues for-e-ver. For-e-ver. For-e-ver.
Tell 'em, Squints.
Bottom line: give your plan (training and nutrition) time to fully develop. See that plan through, and then make adjustments where necessary. By doing so, you’ll increase your chance for success, and learn something along the way.
Keep it simple, and stay consistent…
Exercise of the Week: Band-Resisted Trap Bar Deadlifts
All credit goes to Ben Bruno as is he the person that I first saw performing band-resisted trap bar deadlifts. Ben has come up many great variations to some of our “staple” exercises!
Band-Resisted Trap Bar Deadlifts are a great way to add resistance and overload the lockout (i.e. the top part of the lift is more difficult when there is tension on the bands).
This also makes it more of a back-friendly exercise since the bottom position (starting position) is lighter than the top. And the starting position is where we are most vulnerable to rounding our back and hurting our lumbar spine.
All you need to do is loop the band around the trap bar and then stand directly over the band.
Just make sure you line the band up right in the center of your feet. I’ve heard of stories where the individual didn’t get the band underneath his feet juuuust right, only to have the band slip out from under and either, a) smack him in the legs, leaving a welt, or b) cause him to temporarily lose balance and form… increasing the chances of injury.
So, if you have a band and a trap bar, this would be a great variation to add into your tool box! If you do not have bands, check out the banner to the right that says “performbetter.” That is where I get my bands for exercises like band-resisted trap bar deadlifts (I’m using the 1″ “superband” in the above video). Actually I use bands for a number of exercises…
Happy training…
2012: The Year That Was…
January 3, 2013 by danny · Leave a Comment
I’m going to start off this post the EXACT SAME way that I did last year’s “Year That Was,” post…
Once again, the end of the year is already here! It’s time to reflect on what we did, what we are proud of, and what we could do better going forward. As a reminder, when you sit down to write your resolutions, focus on your behaviors rather than your goals. For example, if you want to lose 10 pounds by February 14th, write down the behaviors that will help get you there…
1) I will eat 6 + servings of fruits and VEGGIES per day.
2) I will train with weights 3 times per week and get 2 additional cardio sessions in.
3) I will eat (pick your vice) only 1 time per week – max.
Focusing on your behaviors will give you the road map to reach your goals.
Ok, on to 2012 …
-After about 5000 moves in my life, I finally own a house! We love the house and love the location! I’m especially looking forward to the cookouts in the summer, being right down the street from downtown Rockton, being right down the street from all of the Old Settler’s Day’s concerts, using the hot tub in the back yard, having a great St. Paddy’s Day party during March Madness, and having our kids just a couple blocks away from the Rockton pool!
-Here were the babies last year…
Capri & Daxton back in November of 2011
And here they are now…
Capri & Daxton - Halloween '12 as Pebbles and Bamm Bamm!
-Sometime back in early 2012, Carson, his friend Britton, and myself all went up to “Pizza Ranch” to get our grub on! And we went to town! Anyway, here is how part of our conversation went…
-Britton: Man Danny, when was the last time you drank a pop?!?
-Me: Back in the 80’s (1989 to be exact).
-Britton: No way!!! I could never do that!
-Carson: I know, that would be impossible!
-Me: It hasn’t been that hard actually. After a little while you don’t even notice it. You two should try it.
-Britton: No way! Well, maybe I could do it for awhile.
-Me: I’ll give you both $20 if you can go from NOW, ’til 2014 without having even a sip of pop!
-Britton: (Thinking about it for a minute…) Ok, I’ll do it!
-Carson: (Looking at Britton like he’s crazy) Really, Britton!?! Ah, um, eee, oh, alright, I’m in!
So, here we are on January 3rd, 2013, and both of them are in line for $20. When I made the bet, I thought there would be NO WAY that I’d lose this bet. But I’d be happy to spend $40 if they both make it. Awesome stuff guys!
-I made my first trip back to Wrigley Field (my favorite place on Earth) since returning to Illinois. To make it especially great, my good friend, and huge Red Sox fan, McKenna came into to town from Omaha to join me (the Cubs were playing the Red Sox). It was a blast and definitely one of my highlights of this past summer!
A view from our seats at Wrigley
-My favorite movie in 2012 was Django Unchained. Shondra and I didn’t get to as many movies this year because we were so busy with the twins, life, ‘n all that. But we did manage to find some time to see Django the other day. It was very good and the acting was great. Jamie Foxx was good as usual. And Christoph Waltz is now one of my favorite actors. I thought he was unbelievable in Inglorious Bastards, and he was great in this one as well!
Christoph Waltz
-One piece of equipment that I really started using more this year was chains. They are great for a number of reasons, and one of my favorite reasons is the fact that can help take stress off the joints when a joint(s) is in its more vulnerable position (i.e. the shoulder when the barbell is down by your chest when bench pressing). Here’s an example of me doing Anderson Squats with chains…
-Here’s a video tour of my current training facility. Some of my California and Nebraska friends (places I used to live… in case you’re new to DannyMcLarty.com) have asked me for video of what my current training facility looks like. So, here you go…
-I tore my calf while playing basketball with the high school guys. Worst. Pain. Ever! I felt like I got shot in the calf. I vowed that I am now “retired” from playing hoops. Well, I still give a lot of basketball lessons and in those lessons I demonstrate some moves/drills at near full speed. But I still don’t think I’m going to play in anymore leagues, pick-up games, or open gyms. I kind of miss it, but then again, the 17 million hours that I’ve played b-ball in my life is enough for 3 lifetimes! 
-My favorite “series” on my blog this past year was my “quick tip” series. Here, my good friends Marci, and Michelle helped provide great, ready-to-use tips for the readers. If you haven’t read these two posts, make sure to check them out…
Quick Tips: Training and Nutrition – Episode I
Quick Tips: Training and Nutrition – Episode II
I could probably add a few more high/lowlights of the year, but I’ll stop right here. After all, 2013 will be filled with much more training, nutrition, and basketball posts. So come back in and say hi whenever you get a chance.
Go out and MAKE 2013 a GREAT year! See you soon…
Training Videos From This Past: Lower Body…
December 26, 2012 by danny · 3 Comments
I hope everyone had a great Christmas! The entire McLarty clan had a great time… grandparents, aunts, uncles, nieces, nephews, cousins, sons, daughters all gathered at my parent’s house. As the family grows, each year it’s getting louder and crazier! Fun times though. And I can’t wait ’til next year when my little twins start to get the whole Santa Claus thing! It was especially nice to be all settled in our new home for the holidays…
Our new house "put together" just in time for Christmas!
On to a few training videos from the week that was.
Me performing Anderson Squats from a higher pin setting, 1-Leg Hip Thrusts, and Dragon Flys for the abs…
And below you’ll see Anderson Squats from a deeper position. I generally recommend that a trainee squats as deep as possible while maintaining proper lifting form. For the Anderson Squats above, I went down to a few inches above parallel just for a little change. But below is the depth I usually hit (or even a bit lower). It ended up being about 4 inches lower and is MUCH more difficult the first version!
Notice how I DRIVE up and FINISH off each rep. That’s the way you should lift so that you get the absolute most out of each and every rep.
Above you saw 3 great exercises for the “posterior chain” (backside of your body). Want to improve the way your glutes and hamstrings look and perform?
Well developed glutes!
Then be sure to incorporate kettlebell swings, hip thrusts, and glute-ham raises (if you have access to a glute-ham raise at your gym).
So there you have it, a quick peek into me and some of my clients working our lower bodies this past week at the gym.
2012 is about to wrap up, and I’ll have some of my thoughts on the year that was. Make sure to pop back in to get this always fun end-of-the-year recap. See you soon…
My Newest Training Block: Vince Gironda’s 10-8-6-15 System
December 17, 2012 by danny · 4 Comments
Legendary bodybuilding coach, Vince Gironda helped develop many great physiques in his day. He also helped a number of famous actors (Clint Eastwood, Denzel Washington, Cher, and Carl Weathers, to name a few) prepare for some of their big movie roles.
Carl Weathers as "Apollo Creed"
Though he is no longer with us (he passed in 1997), his training methods still influence many. I just started a new training block, and Gironda’s 10-8-6-15 system is what I am currently using as the core for my set/rep scheme (1 set of 10, 1 set of 8, 1 set of 6, and finally 1 set of 15 reps).
At this point in my training “career,” I really don’t care that much about my 1RM (Rep Max) on most exercises. Dont get me wrong, I don’t want to turn into a little Sally and become weak. But the, “how much ya bench, bro?” mindset is not high on my priority list these days. My main goal is to be lean, muscular, and injury free. Most of the programs I perform nowadays involve starting out with my first couple sets a bit on the higher rep-range side. That’s one reason this 10-8-6-15 set/rep scheme appeals to me… I’m working my way up to a heavier weight, rather than performing loads that are near my 1RM right off the bat (i.e. working up to a max triple in the back squat).
This allows me to keep (or build) size, and allows me to work in a low enough rep range to at least maintain my strength. All while putting me in the best position possible to keep my body/joints healthy for a long time to come.
Below, I’ll touch on what my new program looks like…
Day 1 – Arm Day
Day 2 – Leg Day (and “core”)
Day 3- Chest & Back Day (with some “direct” shoulder work sprinkled in there)
(NOTE: I usually train 4 days per week, so on some weeks, one of the above gets hit twice in the same week)
Let’s take a look at my arm day…
A1) Barbell Curls – 10-8-6-15
A2) Close-Grip Bench Press with Chains – 10-8-6-15
Rest Intervals – 60 seconds between each exercise
B1) Farmer’s Walks – 2 x ALAP (As Long As Possible) (with the heaviest dumbbells at my gym while holding on to Lynx Grips – to make the dumbbell thicker)
B2) Hammer Curls – 2 x 8-10
B3) Tricep Band Pushdowns – 2 x 18-20
After performing the farmer walks, I went right into the hammer curls. I then rested 45 seconds and performed the pushdowns. And finally I rested another 45 seconds and repeated this for a second round.
Now, this probably isn’t exactly what Gironda would have programmed, but again, the Gironda 10-8-6-15 system is the core of my program for all 3 days.
Besides the goals I mentioned above, it is also important for me to really enjoy my training. So, I don’t mind tweaking things a little bit even if it’s not exactly what Gironda would have done. Results are still important to me, so I wouldn’t modify the “Iron Guru’s” program just to modify it. I ONLY modify if I think the tweaks are beneficial and done with a purpose.
I just finished my arm day, and let me tell you, it left me with a big arm pump…
Post 10-8-6-15 Arm Day Pic
Is This System For You?
Would I use this for my clients that are looking to lose fat? No.
Would I use this for my clients that are newbies? No.
Would I use this for my clients that are looking to improve performance on the field/court? No.
Would I use this for my clients that have already put in years building a good base of strength that are looking to add size? Ding, ding, ding – yes!
I enjoy learning from many of my friends and colleagues in this field… including the ones that paved the way. Thanks Vince G!
Have you ever tried any of the programs from the legends back in the day? If not, do a little research a consider using some of their methods that have stood the test of time. Remember though, only use it if it makes sense for YOU and YOUR goals…
