Workout Wednesday: Lower Body Mixed Methods

Size, strength and explosiveness – your training goals may vary, but if you’re after all three and you’ve got a legs day coming up, mix this workout in once a week.

A variance of rep ranges serves to address multiple goals: higher rep strict movements for hypertrophy, some heavier low-rep movements for strength gains and even some dynamic movements to improve your athleticism and explosiveness!

Romanian Deadlifts

4×12. Keep your knees only slightly bent, and keep your lower back flat and feet no further than hip-width apart.

Front Squats

5×5. Maintain a neutral head position, and keep your elbows up – eye-level, if you can – throughout the lift. Take a stance at least as wide as shoulder-width.

DB Reverse Lunges with added ROM

3×6 per leg, doing all reps for a single leg at once before alternating. Use a short platform (6-12 inches) for your front foot, and lunge backward. Let your back knee drop to an inch above the ground without hitting it.

Box Jumps, Broad Jumps or Jump Squats

5×3, max effort. Jump as high or far as you can for three max-effort reps. If you don’t have a box or platform, broad jumps and jump squats are perfectly suitable alternatives requiring no equipment.

Optional: Ab Circuit

Three tri sets – no rest between exercises: Crunches (30, 20, 15), planks (30 seconds), hanging leg raises (10, 8, 6)

WORKOUT FRIDAY: Upper-Body Push

Avoid the swarms at the gym who all flock to the bench press station on Mondays because it’s “Chest Day” – you’re smarter than that. You have “upper-body push” day, and it’s today.

Focusing on the movement, rather than the muscle groups, helps do two things – it helps you develop functional strength, and it also gives you a chance to hone in on the supporting cast of pushing movements: Your triceps, deltoids and core.

This workout is designed to build strength and endurance of strength by combining several rep ranges. Remember to adjust the weight accordingly for each set – your last two reps should be difficult, but not at the failure point. You want to be able to feel safe executing this one alone.

Upper-Body Push

Bench Press: 10-rep warmup, 5×5

4 Trisets: 10 Weighted Push-Ups (use a weight plate or vest), :30 planks, modified diamond push-ups to failure

3 Supersets: Incline DB Bench Press x 8, Standing DB Overhead Press x 10

2 Trisets: Plyometric Push-Ups x 5, Isometric push-up position hold :15, triceps rope pushdown x 12

2 Supersets: Lateral DB Flys x 15; Rear Delt Flys (machine or DB) x 15

The NUTRISHOP Hard-Gainer Trainer

Those of us who are naturally more thin and lean and have trouble adding and maintaining weight of any kind are called “hard gainers,” and we’ve got the workout and supplement plan for you!

The goal every time you hit the gym should be hypertrophy — the increase in muscle volume. To achieve this on a lean frame, you won’t be able to simply use a generic workout plan. Like all lanky guys experience when we clothes shop, you need something a bit more custom-fitted, tailored to you. Forget three sets of 10. We need to reach deep muscle fibers, building the slow-twitch ones larger and the fast-twitch ones stronger. To do that, we’ve set up this workout plan that will not only add size, strength and endurance of strength, but will provide just enough of a calorie burn to ensure that you’re not storing up fat.

Follow this plan for 4-6 weeks, and DO NOT cheat yourself — make every workout, do every set and get every rep. Anything less than full effort is a failure! It is a four-day split, with three rest days, ample time to get both physical and mental rest before you’re back in the gym, so there are no “burnout” excuses here.

Download and print out the .PDF version of this workout for easy gym use!

The supplement plan that works best for hard gainers is one that addresses the need for a calorie surplus, muscle recovery and rebuilding and even hormonal issues that aren’t as uncommon as you might think.

Absolutely, if you’re a hard gainer trying to build muscle fast, we recommend:

  • GAINER7, MASS COMPLEX, KARBOLYN or MASS FUZION — all effective at delivering quality calories in a hurry post-workout.

  • BCAA SPORT. Around the clock, your body needs amino acids to prevent catabolism, where the body feeds on muscle storage for energy.

  • N’FUZE  — Abundantly researched and shown to increase muscle volume and strength, there is no reason to pick a low-quality version of creatine anymore — it’s mostly a very affordable supplement. Kre-Alkalyn is a buffered form of creatine that ensures nearly 100 percent of this product goes to the muscles and doesn’t get converted into useless creatinin.

  • ANITEST, ARABOL, AUGMENT, 1-XD and HGH-191 are outstanding options to get your body back to growing, the natural way. Hard gainers are hard-wired to simply not produce much muscle mass. This can be changed with more natural testosterone production. As many lean guys can attest, during puberty there was one massive growth spike where we got taller and filled out (at least as much as we were going to). Natural testosterone, which caused that spike, decreases dramatically as men get older, leading to increases in body fat and decreases in muscle  mass.

  • Pre-workout products like N’SANE, NOX-P3, ANX-P3, STANCE and THERMOVEX deliver more energy, both of mind and body, for the most high-quality workouts you can get. Plus, the increased blood flow means your other supplements are working more efficiently.

THE TRAINING PLAN

MONDAY (Chest and Back)

5 Supersets: Wide-grip pull-ups (failure)/barbell bench press (x12). Clear the bar with your chin and lower yourself all the way down; likewise, on bench, pull the bar down to your chest and, without bouncing it, drive it back up. Perfect form is the biggest key.

5 Supersets: T-bar rows (x12)/dumbbell incline press (x12).

5 Supersets: Seated cable rows (x12)/dumbbell flys (x12).

TUESDAY (Legs and Abs)

5 Supersets: Wide-stance squats (x12)/narrow-stance leg press (x12). On the leg press, keeping your feet close together, toes pointed straight forward, will target the upper leg’s outer sweep more, while a wider squat with the toes pointed slightly outward allows for a deeper, more engaging movement.

5 Supersets: Romanian deadlifts (x12)/wall sits (x15 seconds).

5 Supersets: Hamstring curls (x12)/seated calf raises (x20).

3 Supersets: Hanging leg raises (x8)/decline crunches (x10)/planks (x30 seconds).

WEDNESDAY (Arms)

5 Trisets: EZ Bar Curls (x6)/French triceps press (x12)/Reverse-grip curls (x6)

3 Supersets: Weighted dips (to failure)/preacher curl machine (x25)

3 Trisets: Hammer curls (x10 per arm)/V-bar cable pushdowns (x20)/incline dumbbell curls (x10 per arm)

THURSDAY (Shoulders and Abs)

4 Supersets: Arnold Presses (x12)/Upright rows (x12)

Standing overhead press: 4×12

5 Supersets: Lateral raises (x15)/front raises (x15)

3 Trisets: Hanging leg raises (x10)/decline crunches (x12)/planks (x30 seconds)

 

The NUTRISHOP Lean Gains Plan for Men

When we hear people set fitness goals, we usually here one or the other of these: to gain muscle mass, or to lose fat.

We’re asking — why not both? While it is more difficult to achieve both goals at the same time, it is possible, and it’s not as hard as some may think. Building lean, strong muscle mass while losing body fat is the holy grail of fitness goals outside of athletic performance, and it requires a dedicated adherence to a smart diet plan and goal-focused training plan.

That’s why we’ve put together this week-long workout you can repeat up to six weeks straight: The NUTRISHOP Lean Gains Plan for men.

For a .PDF version of this file you can print out and take to the gym with you, click here!

With five days a week of weight training (three lower-body, two upper-body), followed by a high-intensity interval training (HIIT) session, the focus will be on short-but-effective workouts that limit rest periods. Keep them to no longer than 60 seconds between sets; if a superset is listed, you take no rest between exercises within the superset and rest only after the superset is complete. Each day has varying levels of intensity, with Days 2 and 3 sure to be your most grueling workouts.

After every workout, perform 15 minutes of HIIT, using a 45-15 method — that is, go 45 seconds at 70-75 percent effort, followed by 15 seconds of all-out effort. Then ramp it back down and repeat.

We’ve included recommended supplements to take as well, and the timing of them, to maximize your results.

Pre-Workout Supplementation:

45 minutes before workout – 4 ARABOL, 3 N’FUZE, 3 N’RAGE

10-15 minutes before workout: Pre-Workout (NO-XP3, HEMOVEX, N’SANE, VASOCOR, STANCE, ERRATIC, BLUEPRINT)

Intra-Workout Supplementation:

1/2 to 1 scoop of KARBOLYN XR3, 1 SCOOP BCAA

Post-Workout Supplementation:

1.5 scoops PRO7/FORZAPRO, 3 N’FUZE, 3 N’RAGE

1.5 Hours After Workout:

Post-Workout Meal – lean protein, small slow-burning carb (half a sweet potato or 1/4 C of oatmeal, for example), small piece of fruit

DAY 1 LOWER BODYopener-squat-supercharged-ss

Squats: 12, 10, 8, 6, 4 (increase weight)
Stiff-Legged Deadlifts: 14, 12, 10, 8 (increase weight)
Power Cleans: 6, 6, 4, 4, 3
Jump Squats: 4 sets to failure

15 mins HIIT

DAY 2 UPPER BODY

3 Supersets: 12 DB Bench Press/12 Bent-Over DB Rows. Use the exact same dumbbells for both movements, never setting them down.

3 Supersets: 12 Incline BB Bench Press/12 Wide-Grip Pull-Ups. If you can’t do 12 pull-ups, either use an assisted pull-up machine or (if you can’t do even 6-8) go to failure.

3 Supersets: 10 Plyometric Push-Ups/12 Medicine Ball Slams. If you don’t have access to medicine balls (or the gym doesn’t like you slamming them into the ground), you can sub in Wide-Grip Standing Cable Pushdowns.

3 Supersets: 10 DB Flys/10 Inverted Rows. Perform your inverted rows on a Smith machine by lowering the bar, then simply pull yourself up, belly up and body parallel to the ground.

15 mins HIIT

DAY 3 LOWER BODY/CORE

5 Supersets: 5 deadlifts (heavy)/12 narrow-stance squats (light)

4 Supersets: 5 Bent Kettlebell Presses/Plank for 45 seconds (30 if you cannot do 45)

5 Supersets: 3 Power Clean-to-Front Squat/3 per leg – Alternating Box Step-Ups, holding a plate overhead

3×12: Hanging Leg Raises

4×5 per arm: Cable Chop

4×5 per arm: Cable Lift

15 mins HIIT

DAY 4 – REST DAY (HIIT OPTIONAL)

DAY 5 UPPER BODY

3 Supersets: Alternating One-Arm DB Bench Press (8 per arm)/Alternating One-Arm DB Rows (8 per arm) — on the bench press, hold two dumbbells, with the off-hand stabilizing one just above your chest, not resting on it, while the other works.

3 Tri-Sets: 8 DB Standing Press/8 Flat-Bar Triceps Cable Pushdowns/8 Reverse-Grip Pull-Ups

15 mins HIIT

DAY 6 LOWER BODY

4 Supersets: 5 Squats/12 Leg Extensions (heavy on squats, light on extensions)

4 Supersets: 5 Deadlifts/12 Hamstring Curls (heavy on DLs, light on curls)

3 Supersets: 8 Alternating Forward Lunges (per leg)/8 Seated Calf Raises

15 mins HIIT

DAY 7 – REST DAY

Workout of the Week: Pyramid Power

Doing the same, straight-set formula over and over for your workouts will kill your momentum and lead to plateaus. Your muscles won’t have the stimulus needed to grow without different challenges. Because they offer a couple different principles at work — pre-exhaustion (to an extent), plus variable rep ranges — pyramid sets are a great way to put together a workout.

p90x-womenSo named because you work your way up toward heavier weight but fewer reps (ie, 20 as your pyramid “base” and 4-6 as the top), pyramid sets provide you the opportunity to work both on hypertrophy and strength. You’ll be under the bar for heavier weight than normal for your shorter sets. It also gives your body a new test: strength under fatigue, which is part of the pre-exhaustion principle that can help lead to bigger gains.

Below is a standard leg workout, followed by the pyramid version of it. If you’re stuck with the same routine, you should definitely consider throwing in a few weeks of pyramid-style lifting to shake things up.

STANDARD LEG ROUTINE

Squats, 4×8

Romanian Deadlifts, 4×12

Leg Press, 5×12

Hamstring Curls, 4×8

Seated Calf Raises, 4×15

Now, take this routine (or yours) and give it the pyramid treatment, going through five sets and starting with high reps to medium-range to short-and-heavy. You’ll note we removed deadlifts; on a day this intense, you’ll want to split up deads and squats whenever possible. And remember to challenge yourself as you lower your rep ranges — throw on as much weight as you can to get the next number of reps.

PYRAMID LEG ROUTINE

Squats: 20, 15, 12, 10, 8

Leg Press: 20,15, 12, 10, 8

Leg Extensions: 25, 15, 10, 12

Hamstring Curls: 15, 10, 5

Calf Raises: 25, 20, 20, 25 (the calves are a bit different — they need high reps for stimulation.)

Build the Ultimate Anabolic Stack with LTD

LTD is here, and with its simple but powerful three-pronged approach to testosterone-boosting, it is not only just a great men’s supplement by itself, but also perfect for stacking with other NUTRISHOP products for the perfect anabolic stack.

Many NUTRISHOP customers already using pro-hormone supplements might wonder if this will replace, or live up to, the products they’re already taking. The answer: The Anabolic Trifecta Stack (Anitest, HGH-191, Arabol) will work WITH LTD for insane results. While LTD alone will likely be considered one of the premier ways to go for testosterone production, its effects can be boosted by the Anabolic Trifecta because they work in different ways.

None of the products in the Trifecta focus on the big three ingredients LTD does; instead, they work in different ways. ANITEST works to unlock free testosterone in the system by unbinding it from a protein that makes it unavailable for use; ARABOL is centered around arachidonic acid (AA) which has a US patent for increasing muscle mass; HGH-191 relies mostly on Gamma Amino Butyric Acid (GABA) to signal the brain to release growth hormone.

Why does all that matter? Because each is unique in how it works, and every single one works in conjunction with the other. That means that those looking for accelerated gains in muscle mass and testosterone production can turn to LTD and stack it with the Anabolic Trifecta for even more insane gains! Think of each product as a delivery route for testosterone. Because each one is a different route, they can all be used at the same time, increasing your body’s ability to produce the crucial hormone testosterone.

LTD has all the promise of a stand-alone, awesome supplement. But those who are serious about fast, noticeable results should consider stacking it with the NUTRISHOP customer favorite Anabolic Trifecta Stack.

On top of that, the usual suspects show up to help make LTD even more potent, too: BCAAs, for round-the-clock or timely catabolism prevention; N’FUZE KreAlkalyn, to further help boost strength and muscle mass via cellular ATP during workouts; GLUTAMIC for enhanced recovery and, of course, no stack of any kind would be complete without a quality protein supplement like PRO7 or HYDROPRO.

LTD Breakdown: Testofen

What makes LTD so effective?

Simple yet powerful, LTD is specifically formulated utilizing three clinically tested and proven compounds in their proper ratios that have individually been proven effective and combined them into one powerful anabolic formula! Finally today, we look at the third, Testofen.

Testofen is fenugreek extract, an important part of LTD’s powerful blend. Fenugreek is a well-known, versatile herb that contains over 100 phytochemical constituents, including Furostanol Saponins and Steroidal Saponins.  While fenugreek has multiple health applications, Testofen has been shown to increase sexual desire, help maintain sexual health and muscle mass and support the immune system, and that is the major role it plays in LTD.

In one 2010 study on Testofen, it supported an increase in the weight of the ani-levator muscle, which led to support for muscle mass and body weight.

Another study, done in 2006, found the following:

Study Results: A double-blind, randomized, placebo-controlled human clinical study of 60 subjects was conducted using Testofen as the sole ingredient. The active group demonstrated the following mainly statistically significant results:

  • Significant anabolic activity as evidenced by BUN reduction (p<0.05) compared to placebo*
  • Significant support for free testosterone (p<0.05) compared to placebo group*
  • Immune support (p<0.003) compared to placebo group*
  • Significant support for Serum Creatinine levels (p<0.02) compared to placebo group signifying support for Creatine uptake and recycling in muscle cells*
  • Significant support for prolactin (p<0.04) compared to placebo group, however, this increase is within physiological limits for men*
  • Significant decrease in body fat compared to baseline*
  • Supports maintenance of muscle size despite maintaining overall weight and reduction of body fat*

So, what’s in it for you? The bottom line is significant muscle growth and more free testosterone!

* These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.