How are the new years resolutions going? My top two (non training) resolutions this year are to:
1. Provide you with fewer and more useful newsletters- this is the first and it's a corker!
2. Publish my radical new bodybuilding programme which is the result of 20 years studying vegetarian bodybuilding and weight training. Watch this space in the next couple of months for details of "625 Bodybuilding Success!". It's going to be awesome- seriously.
If you can't wait that long then I recommend Vince DelMonte's 'No Nonsense Muscle Program'. (In the interests of transparency you should know that I get a commission if you buy Vince's programme. Obviously that's useful for me and helps with the cost of running the website- but my main purpose is to have you experience a proper training routine and vegetarian bodybuilding diet so you get to see what you can achieve yourself). To see it- click here.
In the meantime here's a programme to get you started by blowing away the cobwebs and those festive pounds! If you are new to training I suggest you start with Vince Del Monte's 'Upside down' training intro which you can get here.
All the best
Ben France,
New Year, New You - 1 Month Programme
Come January most people are ready to hit the gym with a vengeance. But what is the best course of action to drop body fat, tone up and feel fitter?
The answer lies in returning to a basic but effective training program to lay the foundations for the year ahead, combined with great nutrition.
Try this programme for four weeks and see what a difference it makes. You will feel fitter, healthier, stronger and leaner, ready to take on the New Year ahead.
Weight Training
Increase the weight across four sets performing 8-12 reps each set, the fourth and final set go “all-out” and you should aim to beat the number of reps the following week, if you hit 12 reps on the final set then put the weight up on the top end set the following week. So the sequence might look like this; 20kg x 12 (easy), 30kg x 12 (moderate), 40kg x 12 (hard), 50kg x 10 (very hard, could not manage 12, will aim for 11 next week).
Cardiovascular Training
Use interval training followed by a period of “steady-state” to ramp up your metabolism, improve your aerobic fitness, burn the fat and get the feel good factor. Use whichever cardio machine or method you prefer or is available but aim for some variety. I have outlined a progressive plan for the four weeks adding an extra sprint each session; remember to go “all-out” on every sprint!
Monday
Weight Training: Upper Body
Warm-up: 3-5 minutes full body cardiovascular training + mobility exercises
1) Chin Ups or Pull-Downs (Vertical Traction)
2) Incline Dumbbell or Barbell Press
3) Bent over Barbell or Dumbbell Row, or Machine Row
4) Flat Dumbbell Fly or Pec Deck
5) Seated shoulder press or machine shoulder press
6) Dumbell or Cable Lateral raises
7) Barbell or Dumbbell Bicep Curls
8) Laying Tricep Extensions or Cable or cable Press-Downs
Stretch
Tuesday
Cardiovascular Training
Warm-up: 4 mins
Intervals: Max effort 20 secs, Recovery pace 40 secs
Week 1: Repeat 8 times
Week 2: Repeat 10 times
Week 3: Repeat 12 times
Week 4: Repeat 14 times
Steady state cardio 15 mins
Cool down 3 mins
Stretch
Wednesday
Active Recovery
Cardiovascular training of your choice, such as walking, swimming, tai chi, yoga, Pilates, Body Balance etc
Thursday
Weight Training: Lower Body & Abs
Warm-up: 3-5 minutes full body cardiovascular training + mobility exercises
1) Squats or Leg Press
2) Stiff Leg Deadlift or Single Leg Dumbbell Deadlift
3) Lunges or Single Leg Squat
4) Hamstring Curls (machine or stability ball)
5) Dumbell or machine calf raises
6) Stability Ball Crunches (go higher with reps if you do not wish to add resistance)
7) The Plank (2 timed sets, no resistance, aim to increase time weekly)
8) Machine or Cable Crunches
Stretch
Friday
Cardiovascular Training
Warm-up 4 mins
Intervals: Max effort 20 secs, Recovery pace 40 secs
Week 1: Repeat 9 times
Week 2: Repeat 11times
Week 3: Repeat 13 times
Week 4: Repeat 15 times
Steady state cardio 15 mins
Cool down 3 mins
Stretch
Saturday
Active Recovery
Cardiovascular training of your choice, such as walking, swimming, cycling etc
Sunday
Off or Active Recovery