Ask The Ripped Dude: How Should I Train Before Vacation?

I've graced more than 30 magazine covers in the past 3 years. The global fitness industry has branded me 'The World's Most Ripped Fitness Model.'
Q

I'm going on a week-long vacation. What's the best way for me to train beforehand?

Everybody needs a vacation now and then. But how many times have you gone on a long vacation, only to find that the workout space resembles The Professor's makeshift gym on Gilligan's Island? You can skip training altogether, but a lost week may not do much to enhance your ripped physique.

For me, a little "overtraining" right before I go on vacation has worked really well. I train hard 6-or-7 days in a row before packing my bags. After all that muscle destruction, my body will be screaming for some days off. I use my vacation to give my body that rest. I don't touch a weight while I'm on vacation — I let myself completely recover. On the beach watching sunsets and hardbodies, if all goes according to plan.

Yes, even The Ripped Dude takes a holiday from the shred.

After a week of hard training and a week of rest, my body is ready to get back into the gym. Most of the time, I don't even feel like I've taken a week off! I feel as strong as ever, if not stronger.

Using your vacation time to rest up from a week of overtraining does not mean that you should eat like a Hungry Hungry Hippo. Keep your diet relatively clean so you don't come back rotund, courtesy of salt, sugar and adult beverages.

If you have a vacation planned, and want to plan your training around it, try this overtraining technique. Here is the routine I use for my vacation preparation:

Routine

Monday: Chest/Abs
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Tuesday: Biceps/Triceps
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Wednesday: Legs/Abs
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Thursday: Shoulders/Back
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Friday: Chest/Abs
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Saturday: Biceps/Triceps
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Sunday: Legs/Abs
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  • Walking Lunge Walking Lunge Walking Lunge
    4 sets of 10-12 reps
  • Leg Raise Leg Raise Leg Raise
    4 sets of 20-25 reps
  • Interval Sprints Interval Sprints
    Ten 100-meter sprints at 50-60%, rest is walking back to starting line


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