ClaimingClaiming that you’re “training Claiming that you’re “training Claiming that you’re “training Claiming that you’re “training thatyou’re“training
instinctively”instinctively” while winging instinctively” while winging instinctively” while winging whilewinging
youryour fat-loss programme is, well, your fat-loss programme is, well, your fat-loss programme is, well, fat-lossprogrammeis,well,
ridiculous.ridiculous. You don’t have to ridiculous. You don’t have to ridiculous. You don’t have to ridiculous. You don’t have to ridiculous. You don’t have to Yo udon’thaveto
followfollow the sample programme we follow the sample programme we follow the sample programme we follow the sample programme we follow the sample programme we thesampleprogrammewe
provideprovide here, but barring that, provide here, but barring that, provide here, but barring that, provide here, but barring that, provide here, but barring that, here,butbarringthat,
you should map out a plan of you should map out a plan of you should map out a plan of you should map out a plan of you should map out a plan of you should map out a plan of you should map out a plan of youshouldmapoutaplanof
attack to keep yourself on track attackattack to keep yourself on track attack to keep yourself on track attack to keep yourself on track attack to keep yourself on track attack to keep yourself on track tokeepyourselfontrack
whenwhen those foggy low-carb when those foggy low-carb when those foggy low-carb when those foggy low-carb thosefoggylow-carb
momentsmoments threaten to push you moments threaten to push you moments threaten to push you moments threaten to push you moments threaten to push you threatentopushyou
ofof course.of course.course.
When you do train, don’t fall for When you do train, don’t fall for When you do train, don’t fall for When you do train, don’t fall for When you do train, don’t fall for When you do train, don’t fall for When you do train, don’t fall for Whenyoudotrain,don’tfallfor
thethe commonly prescribed advice the commonly prescribed advice the commonly prescribed advice the commonly prescribed advice commonlyprescribedadvice
to drop the weight and increase toto drop the weight and increase to drop the weight and increase to drop the weight and increase to drop the weight and increase to drop the weight and increase droptheweightandincrease
thethe reps exclusively, warns Laura the reps exclusively, warns Laura the reps exclusively, warns Laura the reps exclusively, warns Laura the reps exclusively, warns Laura repsexclusively,warnsLaura
MakMak Quist, a Seattle-based trainer Mak Quist, a Seattle-based trainer Mak Quist, a Seattle-based trainer Mak Quist, a Seattle-based trainer Mak Quist, a Seattle-based trainer Quist,aSeattle-basedtrainer
and retired IFBB itness pro. While andand retired IFBB itness pro. While and retired IFBB itness pro. While and retired IFBB itness pro. While and retired IFBB itness pro. While and retired IFBB itness pro. While retiredIFBBitnesspro.While
that can be a solid component of that can be a solid component of that can be a solid component of that can be a solid component of that can be a solid component of that can be a solid component of that can be a solid component of thatcanbeasolidcomponentof
youryour overall programme—and is your overall programme—and is your overall programme—and is your overall programme—and is overallprogramme—andis
partpart of our sample regimen part of our sample regimen part of our sample regimen ofoursampleregimen
below—you’llbelow—you’ll want to include heavy below—you’ll want to include heavy wanttoincludeheavy
weightweight for lower reps as well. weight for lower reps as well. forlowerrepsaswell.
“Lifting“Lifting heavy is a way to lean out,” “Lifting heavy is a way to lean out,” “Lifting heavy is a way to lean out,” heavyis a waytoleanout,”
says Quist, the 1998 NPC Nationals
tall-classtall-class champ. “This is especially tall-class champ. “This is especially champ.“This isespecially
important and efective if you tend
to use moderate weights most of
the time. It’ll help jump-start your
body’sbody’s metabolic engine.”body’s metabolic engine.”body’s metabolic engine.”metabolicengine.”
Here we’ve mixed low-rep,
strength-focusedstrength-focused compound-strength-focused compound-compound-
orientedoriented movements on the front oriented movements on the front oriented movements on the front movementsonthefront
endend of each major body-part end of each major body-part end of each major body-part end of each major body-part end of each major body-part ofeachmajorbody-part
workoutworkout with higher-rep workout with higher-rep workout with higher-rep withhigher-rep
endurance-styleendurance-style sets on the back endurance-style sets on the back endurance-style sets on the back endurance-style sets on the back setsontheback
end.end. For the former, you’ll use an end. For the former, you’ll use an end. For the former, you’ll use an end. For the former, you’ll use an end. For the former, you’ll use an Forthef o r m e r,you’llusean
explosiveexplosive cadence on the “up” explosive cadence on the “up” explosive cadence on the “up” explosive cadence on the “up” explosive cadence on the “up” cadenceonthe“up”
phasephase and a controlled negative; phase and a controlled negative; phase and a controlled negative; phase and a controlled negative; phase and a controlled negative; andacontrollednegative;
for the latter you’ll want to assume for the latter you’ll want to assume for the latter you’ll want to assume for the latter you’ll want to assume for the latter you’ll want to assume for the latter you’ll want to assume for the latter you’ll want to assume forthelatteryou’llwanttoassume
a steady pace of 2 to 3 seconds aa steady pace of 2 to 3 seconds a steady pace of 2 to 3 seconds a steady pace of 2 to 3 seconds a steady pace of 2 to 3 seconds a steady pace of 2 to 3 seconds a steady pace of 2 to 3 seconds a steady pace of 2 to 3 seconds steadypaceof 2 to 3 seconds
up and 2 to 3 seconds down. up and 2 to 3 seconds down. up and 2 to 3 seconds down. up and 2 to 3 seconds down. up and 2 to 3 seconds down. up and 2 to 3 seconds down. up and 2 to 3 seconds down. upand 2 to 3 secondsdown.
InIn mixing styles, you’ll engage In mixing styles, you’ll engage In mixing styles, you’ll engage In mixing styles, you’ll engage In mixing styles, you’ll engage mixingstyles,you’llengage
multiplemultiple types of muscle ibres—multiple types of muscle ibres—multiple types of muscle ibres—multiple types of muscle ibres—multiple types of muscle ibres—typesofmuscleibres—
bothboth slow-twitch Type I and both slow-twitch Type I and both slow-twitch Type I and both slow-twitch Type I and both slow-twitch Type I and slow-twitchTy p eIand
fast-twitch Type II. In addition to fast-twitchfast-twitch Type II. In addition to fast-twitch Type II. In addition to fast-twitch Type II. In addition to fast-twitch Type II. In addition to fast-twitch Type II. In addition to Ty p eII.Inadditionto
thesethese weight workouts, include these weight workouts, include these weight workouts, include these weight workouts, include weightworkouts,include
ive days of cardio, either in the ive days of cardio, either in the ive days of cardio, either in the ive days of cardio, either in the ive days of cardio, either in the ive days of cardio, either in the ive days of cardio, either in the ivedaysofcardio,eitherinthe
morning,morning, after weights and/or on morning, after weights and/or on morning, after weights and/or on morning, after weights and/or on morning, after weights and/or on afterweightsand/oron
the of days—three days of HIIT thethe of days—three days of HIIT the of days—three days of HIIT the of days—three days of HIIT the of days—three days of HIIT the of days—three days of HIIT ofdays—threedaysofHIIT
for up to 25 minutes and two for up to 25 minutes and two for up to 25 minutes and two for up to 25 minutes and two for up to 25 minutes and two for up to 25 minutes and two for up to 25 minutes and two forupto 25 minutesandtwo
days of steady state of 45 to 90 daysdays of steady state of 45 to 90 days of steady state of 45 to 90 days of steady state of 45 to 90 days of steady state of 45 to 90 days of steady state of 45 to 90 days of steady state of 45 to 90 days of steady state of 45 to 90 ofsteadystateof 45 to 90
minutesminutes per session.minutes per session.minutes per session.persession.
Do...
Plan.
Mixing low-rep and
high-rep sets will
target multiple muscle
fibre types.KE VIN HoRToN; PER BERNAL94 FLEX| JUNE 2017