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…
Sample “Finisher” For Your Quads
November 14, 2012 by danny · Leave a Comment
There is more than one way to a skin a cat, when trying to improve a body part. And I’ve found the quads have the most room for “mixing it up.” For example, a couple years ago I went to a bodybuilding show back in California. Branch Warren was the guest poser, and when he got asked the question, “what is your secret to such massive legs?” he looked out to the audience and said with authority, “HEAVY SQUATS.”
I’ve also heard stories of some of the legendary bodybuilders crediting high rep work to bring up their quads (i.e. sets of 25-50 reps). I’ve found that a combination of high and low reps are optimal for maximal quad development.
And as I’ve gotten older, I now tend to shift my focus towards high(er) rep work for the quadzillas. Now, that doesn’t mean ALL I DO is pump out sets of 20-25 reps. But theses days I DO tend to do more sets consisting of 10 + rep sets, compared to sets under 10 reps.
The Two Main Reasons For This?
#1) My quads are as big, or bigger now than they’ve ever been, so high(er) rep sets are working better.
#2) Higher reps sets are generally safer than sets closer to your 1 RM (Rep Max). For example, if you perform a set of 15 reps squats, it is safer than performing a much heavier set of 3 reps.
And more to point #2, I’m no longer a competing athlete, and performance (as far jumping higher and running faster) has taken a back seat to aesthetics and general health as my main focus.
An important note: If you are looking to build your quads in this fashion (higher rep sets and/or finishers like you’re about to see below), it won’t work very well if you haven’t FIRST spent years building up a decent level of strength. So, if you’re an 18 year old newbie and looking to better develop your quads, simply work on getting stronger in lifts such as back squats, front squats, bulgarian split squats, etc. Building a base of strength gives you way more options as your “training career” evolves. So, don’t skip steps.
Below is how I finished my leg workout the other day…
3 words… Quads. On. Fire!
So, in the end, I get to keep my joints healthy (because I’m not always going heavy), keep and even build leg size, and get some great conditioning work in.
So, IF you have already put in your time building a good level of strength, be sure to include some high rep sets and/or finishers for those quads!
Saying Good Bye To The Old Gym and Hello To The New Gym (videos inside)
September 4, 2012 by danny · Leave a Comment
In my last blog post, I mentioned that my gym has changed to a new location. Well, I thought I’d give you some videos to show some of my peeps working hard. I don’t have a whole lot on video yet at the new facility, so this is just a sneak peak. But, before I get to the videos at the new space, I thought I’d include a video of me training at the old place (my old basement). This was my last training session there. Thanks basement, you we’re good to us, but it was time to move on. 
I recently learned about this RDL variation in an article that Ben Bruno wrote. I’m definitely a fan… great ham/glute exercise. My hams were sore for days! Not that soreness is an indication of whether an exercise is effective or not, I’m just saying, walking for the next couple days was not fun!
Perform these like regular RDLs, but with this variation, rest the bar on the pins for a second and “re-start” each rep with a pause. Tough and effective!
NOTE: Regular Rack Pulls are performed with more knee flexion (like a deadlift) while Rack RDLs are performed with very little knee flexion (i.e. the legs are almost straight).
Next video is of Paityn performing Rack Pulls with chains. I’ve talked about “accomodating resistance” previously, but in case you missed it – basically we can use bands and/or chains to make the top portion (in the case of a rack pull/deadlift) of the lift harder than usual. When Paityn nears the top of this lift, notice that the majority of the chain leaves the floor. This makes the lift heavier at top than on the bottom (the chains are 30 pounds when completely off the floor). Paityn is getting good with “finishing with her glutes” at the top of movements that involve hip extension (RDLs, Deadlifts, Pull Throughs, Kettlebell Swings, Hip Thrusts, etc.). This is important for a few reasons…
1) It’ll help her with sports performance as the glutes play a key role in sprinting, jumping, cutting, etc. She a basketball player, BTW.
2) For anyone; guy, girl, orangutan, polar bear, etc, learning how to properly use your glutes helps make the glutes look better.
Powerful glutes help bring home gold medals!
3) Stronger glutes decrease the chances of back and knee injuries.
Anyway, nice job Paityn.
And finally, here is Paige performing barbell bulgarian split squats.
Paige does a great job of keeping great form on bulgarian split squats. Many people let their knee cave when performing these. This can especially be a problem with females as they have a wider “Q-angle” then men. This causes more stress on the knee, and is a big reason why women tear their ACL more than men (although torn ACLs are also a problem in men). Strengthening the right muscles and learning proper movement patterns can go a long way in decreasing the chances of knee/ACL injuries. Chalk one off for ANOTHER reason to strength train!
Alright, I have some more videos for future installments, and I’ll continue to record some here and there and share when I think they may be helpful to you all.
I’m also (most likely) going to be starting a cardio-based bootcamp on Saturday mornings at the new facility here soon. If you are interested, check back shortly and I’ll confirm in a future blog post. If you already know you are already interested, contact me here as soon as possible, or leave a comment in the comments section below. If I hear back from enough people, the bootcamp will go from, maybe I’ll run it, to I’ll definitely run it.
Have a great week!
Mid-August Randomness… Daxton’s 1st Time Bowling; The “Donut Burger” etc etc…
August 13, 2012 by danny · Leave a Comment
Here we go…
Daxton’s 1st Bowling Experience
Yesterday we celebrated Carson’s 12th birthday party at the bowling alley. A lot of fun! Here is Daxton’s 1st attempt…
Don’t Try This At Home (or at the fair)
So I went to the Boone County Fair to support some of my friends/clients that were showing their pigs/cows ‘n all that. Definitely interesting. Anyway, as I was walking back to the car to head home, I see this sign…
A heart attack waiting to happen!
Now, as you know, I’m a pretty healthy dude that also believes in enjoying life and splurging from time to time. But a donut plus a greasy burger rolled into one sandwich is probably about as bad as it gets. With that said, I just couldn’t pass it up. If I saw a sign for a six-legged duck, I’d probably have to stop and look just because I may never have that opportunity again… same thing with this donut burger – a once in a lifetime opportunity. ;)
What they did was cut a glazed donut in half and use it for the top and bottom half of the bun. I honestly don’t remember the last time I ate a donut, let alone combined with a burger. It turned out to be very tasty, very greasy, and very sticky for my fingers. It’s now crossed off my bucket list, and I can move on in life knowing that I owned that donut burger.
Torn Calf
A few months back I tore my calf while playing basketball. I then considered “retiring” from playing hoops anymore because of the fact that I make my living training others and demonstrating moves/drills while giving basketball lessons. And getting hurt makes both of those tasks VERY tough! I’m still up in the air as to whether or not I’ll join my friends when our b-ball league rolls around next winter. And when they ask me to play a little pick up hoops here and there, I’m not sure if I’ll keep saying no thanks… or will I say, “screw it, I’m in!”
One of the girls that I train in the weight room and on the basketball court, is heading to college in about a week to play basketball. She’s coming off of knee surgery and has not gone up against live competition in months. So during a portion of our last couple lessons, we’ve played a little one-on-one and my calf has responded pretty well. No injuries, BUT I still do feel a little “twinge” as I push off of it. I don’t know how much of it is my head and how much of it is “real.” Injuries are a tricky thing. Wish me luck in keeping this calf healthy and help give me the strength to not push it too far and re-injury it! Please, I need you!
Quads/Squats
Speaking of my calf injury, when I was hobbling around, I couldn’t do a whole for my quads (although I still got quite a bit of posterior chain work in … you know, hamstrings and glutes). But since I’ve returned to going full force with quad dominant movement again, my quads have responded really well. I used to think my legs were my weakness, but my quads have actually become one of my more developed body parts. Unfortunately, I can’t say the same thing for my calves. But, back to the positive…
This last month and a half or so, I’ve been mostly using 2 quad dominant exercises – Back Squats and Bulgarian Split Squats. But mainly back squats. Here’s a picture of my current quad development…
John Alvino posted this on facebook the other day and I shared it. In case you missed it, here it is again…
C'mon dude, find a squat rack!
Don’t be this guy. Be a man and work your legs!
Ladies, you like it when a guy has nice legs and glutes, right?
What do you think of Daxon’s 1st attempt at bowling? Is he the next Roy Munson? Or should I just keep him on the basketball courts?
Finally, would you dare try the donut burger? Or just too frightening for you?
Words of Wisdom from Coach Boyle…
July 24, 2012 by danny · Leave a Comment
Strength Coach Mike Boyle sent out his newlsetter today, and this is what he had to say…
“No one has ever gotten better lifting light weights.
Light weight is an oxymoron. A weight should be appropriate to the
goal but, rarely, if ever, intentionally light. The load should be
based on the strength level of the person. The reality is if you
are lifting a weight ten times, numbers nine and ten should be
difficult. If you can lift a weight 20 times but choose to do only
ten, you are wasting your time. Period.
The essence of effective strength training is a concept called
progressive resistance exercise. This means that that even if
the resistance may be light to begin with, it should not stay
that way.
I go crazy when someone tells me about the routine they’ve been
doing with their eight-lb hand weights. (P.S. Call them dumbbells.
Calling them hand weights is a dead giveaway that you are clueless.)
My first question is this. How long have you been doing this?
Often, people respond with something like, “I’ve done this three
times a week for three months.” The doctrine of progressive
resistance says that the first two weeks were beneficial and
th at 10 weeks were wasted. It’s no wonder people stop working out.
Heavy kettlebell bulgarian split squats.
Once you have passed the first three weeks of training, you
should lift a weight that is heavy but allows perfect form.
Be wary, however, of another all-too-common mistake. When we
say the load should be heavy, people begin to cheat. We are
not encouraging cheating. Strive for perfect technique in all
exercises AND progressively increase the resistance. SportBlocks,
from PowerBlock, are perfect for this as are the Bowflex Dumbbells.
SportBlocks are a small version of the popular PowerBlock dumbbells
that increase in three-pound increments. If you don’t want to buy
SportBlocks, get a good selection of dumbbells. Beginners will
need 2.5-, 5-, 7.5-,10- and 12-lb dumbbells in order to progress.
Point 4 – Work on basic strength in basic exercises. If your trainer
has you practicing your golf swing with a dumbbell in your hands,
get a new trainer. Do not wave dumbbells around and call it strength
training. Learn to bodyweight squat, learn to do a push-up. Good
basic training should strongly remind you of the calisthenics you
used to do in high school.
Here’s the truth. The secret is, there is no secret. If you want
to hit a golf ball further, you need to get stronger. You will not
get strong lifting a five-pound dumbbell.”
Well said, Mike!
Even though some of your sets might be light relative to your 1-RM (Rep Max), do not purposely lift a “light” weight that doesn’t challenge you. That is dumb. Don’t be dumb. Ok, so Coach Boyle’s words were more eloquent than mine, but you get the point.
Have a great week!
My Fat Loss Program – Part Deux
July 20, 2012 by danny · 4 Comments
In case you missed it, yesterday I gave some of my thoughts on the importance of nutrition and how training comes into play when attempting to drop fat. Check it out HERE. My friend Jason Leitner mentioned on facebook that he enjoyed that post, but was looking forward to seeing my next post, which I said I’ll go over the program that I am using. Now, I didn’t plan on doing today’s post until sometime next week as my twins and basketball lessons and training sessions keep me extremely busy. But he then called me out on FB… he called me names, made me cry, told me “no excuses, Danny!,” and threatened to slit my achilles tendon (on my left leg), if I didn’t get this out asap!
So, rather than get abused by Jason, here we are…
Day 1
A1) Neutral Grip Pull-Ups – 1 X 2, 2 X 6 (that is 1 set of 2 reps, and 2 sets of 6 reps) – Full Recovery Between Sets
A2) Scap Push-Ups – 1 X 10-12, Ys – 1 X 10 (these are low-level exercises designed to help with scapular stability/long-term shoulder health… also known as “fillers.”)
B1) Back Squats – 1 X 15, 2 X 12 – 30 second RI (Rest Intervals between sets)
B2) 1-Arm DB Row – 1 X 15, 2 X 12 – 20 second RI
B3) Slight Incline Bench Press with Chains and a 211 tempo (one second pause at the chest) 1 X 15, 2 X 12 – 60 second RI
C1) 1-Leg Swiss Ball Leg Curls – 3 X 12/Leg – ZERO RI
C2) Dying Bug with Wall Push – 3 X 10/Leg – 30 second RI
D1) Zottman Curls – 2 X 12 – 30 second RI
D2) Band Pushdowns – 2 X 15 – 30 second RI
Notes - My left shoulder has been feeling a little cranky, so the 1 second pause on the bench press makes it a little more shoulder-friendly since you can reduce the load and still get a good training effect. Too, the use of chains reduce the load when the bar is at chest level. Win-win for my cranky shoulder.
Day 2
A1) RDLs – 4 X 8 – 30 second RI
A2 ) Feet Elevated Band Push-ups – 4 X 8 – 30 second RI
B1) Barbell Bulgarian Split Squat – 4 X 6/Leg – ZERO RI
B2) TRX Inverted Rows – 4 X 8 – 45 second RI
C1) Cheated Barbell Curls – 1 X 8, 2 X 10 – RI = ALAN – (As Long As Necessary)
C2) Dragon Flys – 2 X 9 RI – ALAN
I was able to catch this workout on tape yesterday. But, for some reason the camera shut off when I was taping my RDLs. And I was using 1250 pounds during that set! I hate it when I don’t get my world records on camera!
Notes - Yes, there is a time and place to perform sets with a little body english (i.e. the cheated BB curls). I usually use pretty strict form and don’t usually recommend this style of training. But again, it has its time and place.
Day 3
A1) Reverse Band Floor Press – 3 X 6 – RI = Full
A2) Band Pull-Aparts -1 X 10, 2-Way Hamstring Mob 1 X 6 in each position (once again, these are “fillers” that I like to place along side low-rep, heavy work)
B1) Barbell Reverse Lunges – 4 X 8/Leg – 20 second RI
B2) Chin-ups – 4 X AMRAP (As Many Reps As Possible) – 20 second RI
B3) Hip Thrusts – 1 X 12, 3 X 9 – 20 second RI
B4) Slight Incline Chest Press – Neutral Grip – 3 X 12 – 70 second RI
C1) Ab Wheel Rollouts – 2 X 10 RI = ALAN
C2) L-Lateral Raise – 2 X 10 RI = ALAN
Additional Notes
Notice that on each day I have a different set-up as far as how many exercises I do before finishing the circuit or before moving onto the next exercise pairing. i.e. on Day 1 I have B1-3 (3 exercises in a row before taking a “significant” rest interval), Day 2 I have only 2 exercises paired back-to-back (A1/A2 and B1/B2), and on day 3, I have a BIG 4-set circuit (B1-B4).
I like to do this because it gives me a “different look” on each day… and my extreme ADD works well with change.
I also use “cybernetic periodization” when I train. Meaning, I use the training program that is laid out but adjust on the fly depending on how I’m feeling that day. So, I may actually have done a set or two more than what you see above.
Even though getting as lean as possible is my main goal on this program, I didn’t want to do this at the expense of losing muscle mass and strength. Therefore, I included a couple low-rep, high-weight exercises.
Summary
I definitely prefer to train the more “traditional way,” … more rest intervals between sets, with lower overall rep ranges. But this was a nice challenge (it wasn’t easy at all!). If you are someone that gets lean easily, I’d definitely suggest going more the traditional route with your weight training program. And then just use nutrition and bit of extra cardio to shed that last layer of unwanted fat.
BUT, I do train many people that have fat loss as their main goal, and outside of our training sessions together, they don’t get a whole lot of exercise in. If that sounds like you, then this type of “metabolic resistance training” could be exactly what the doctor ordered.
If you have any questions about my program design above, just leave a comment and I’ll be sure to get back to you.
Happy now, Mr. Leitner?!? The things I do for you.
My Fat Loss Program
July 18, 2012 by danny · Leave a Comment
For the past four weeks I’ve been performing a program that I wrote up with fat loss in mind. Another way to look at it for an individual that is already lean, this is a program design to help take someone from lean to ripped. Either way, it’ll help a person shed away some unwanted fat.
In this blogpost, I’m not going to get into the specifics about my program. I’ll save that for the next post that I make. Today, I want to talk a bit about program design as it pertains to a “fat loss program.”
Nutrition is King
The training god of the world could write up the “perfect” fat loss program for any of us, but it wouldn’t do us much good if we didn’t pay special attention to our nutrition plan. I mean, I could actually gain fat on a fat loss program if I consume too many calories. Likewise, if I were on a plan designed to add muscle mass, I could actually become skinnier/smaller if I consumed too few calories. So really, the program is only as good as the nutrition plan that goes along with it.
Not too long ago I had a few “fitness pictures” taken so that they could be used when I write for various fitness websites.
To prepare for this “photo shoot,” I did ZERO cardio. All I did was lift hard, and most importantly, tighten up my nutrition in the days leading up to the shoot.
Does the Training Program Even Matter When Trying to Drop Fat???
After reading what I just wrote above, you probably think, “well, if nutrition is THAT important, the only thing that matters is that you eat ‘right.’ Therefore we can perform any training program we want because nutrition is going to be the deciding factor in the results we get anyway.”
I almost agree with that thinking, but not completely. I definitely think adding in some cardio and designing a lifting program that is conducive to fat loss is the ideal route to take. But again, if your nutrition doesn’t compliment your cardio/weight lifting program, you are NOT going to get the results that you want.
Then How Did you Get So Lean for Those Photos?
I can get very lean without performing cardio and/or a lifting program designed for fat loss. This makes me one of the “lucky” ones I guess. But don’t get it twisted, I work my ASS OFF in the weight room, and this goes a long way in one reaching their physique goals. BUT, just so you know, I am also “cursed” when it comes time to adding muscle mass. Another words, I can easily get lean, but have a hard time adding size to my biceps and calves and shoulders, etc, etc. We all have weaknesses when it comes to physique development. It sucks, but it is what it is. All we can do is do our best and not stress too much about it… as excess stress will just lead to more problems.
My Fat Loss Program
For my fitness clients (the non-competitive athletes), I spend the majority of my time designing programs designed to help them lose fat/weight. But for the reasons mentioned above, for my personal programs, I don’t usually write up and perform “fat loss” programs for myself. However, I decided to do something a little different a spend some time training with fat loss in mind. This involved a weight training program with higher overall reps than I am used to; less rest intervals between sets than I am used to; and more overall suckiness than I am used to.
Most people make the mistake of making their weight training session turn into a cardio session. While my heart was pounding through my chest for much of these workouts, I MADE SURE to also include some heavy, low rep sets to make sure I don’t turn into a weak and skinny looking human being.
GREAT actor! Poorly muscled.
Final Thought
Now, in order to lose fat/weight, you do NOT need to turn into a miserable person that can only eat broccoli and plain chicken breast day-in-day-out. I definitely make sure to enjoy the finer things in life like beer, pizza, and cookie crisp cereal. I just try to make sure that those types of foods are NOT the staple in my nutrition plan. AND, if you are serious about making a “significant” fat loss run, you will probably have to give up those foods for a month or so. I think that is a great thing to do… live a “mostly clean life” (but not to strict) as your way of life, and then from time-to-time go on a ~ 30 day “strict” run.
Anyway, in my next post I’ll include my current “fat loss” training program, so you can see how I set it all up.
I’ll see you then…
