58 MUSCLE & FITNESS JUNE 2017
We kept the same three-day split
so that time management doesn’t
become an excuse. You’ll do each
workout (Day 1, 2 and 3) once per
week, resting a day in between
sessions. And you’ll still lift heavy
for the first exercise to retain
strength and mass, with a descending
rep scheme week to week.
There are no percentages listed, but
you should select a load that is heavyRHC DIRECTIONS
O BEEN GRINDING
t m for the past four
ks probably starting to
ce s peeking through
ne strength. Hopefully,
al that your life
n o a halt while
re uit of a six-pack.
w s deep into a program
wo lame you if you were
gr hange of pace. We
cip at, which is why, to
t esh, we’re switching
ov gh-intensity circuit-
style training to incinerate the
last few kilos of fat, while
still building mass with a high-
volume approach.
As for nutrition, your only job is
to stay the course. Whether you’re
trying to build muscle or lose fat,
you probably notice that you feel
better if you’ve stuck to our menu
of nutrient-dense, whole foods. We
also provide a sidebar that will help
you get into peak condition for any
event, like a beach party or for your
final “after” photo. To write it, we
recruited Don Saladino, a celebrity
trainer who has helped celebrities
such as Ryan Reynolds get camera-
ready, to supply the same strategies
for you to follow at home.
The workouts and diet will be
challenging, but you’ve come this
far, so continue to go after it.
Think of it this way: you’re only
four weeks away from your best
physique yet.
relative to the number of reps you
have to perform. For example, you
may want to stick to 60-65% of your
one-rep max when performing four
sets of 12 reps – too heavy and you
won’t finish, but too light and it may
not be challenging enough. For sets
of four to six reps, lift closer to 80-
85% of your 1RM. As the reps lessen,
the weight should increase but not
be taken to failure. Leave one or twoOU’VE BEEN GR
in the gy
s, you’rep
eyour abs
ewfound strength
so have realisedt
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ouldn’tbl
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How
we w
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keep
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l
TRX pendulum
Adjust the straps so the dles
are a few centimetres f
floor. Place a foot in each
and get into
Keeping you g
swing your legs from sid
side, generating momen
from your hips and core.e hand
from the
a foot in each foothold
oaplankposition.
ur torso straight,
ide to
entum2017 ROCK HARD CHALLENGE PA RT I I