By: Hugo Rivera

Abbreviated Bodybuilding Training During The Holidays

For the purpose of continued muscle growth and fat loss over the holidays, I have used the principles of cycling that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym.

While it is a low volume/abbreviated bodybuilding routine, it is by no means an easy one.

Click To Enlarge.
Author, Hugo Rivera.

Loading Phase

Week 1:

Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)

• Superset:
  Incline Dumbbell Bench Press 3 sets (No Rest)
  Wide Grip Pull-Ups To Front 3 sets (60 seconds)
• Superset:
  Upright Rows 2 sets (No Rest)
  Bent Over Laterals 2 sets (60 seconds)
• Superset:
  Seated Incline Curls 2 sets (No Rest)
  Triceps Dips 2 sets (60 seconds)
• Giant-set:
  Leg Extensions 3 sets (No Rest)
  Leg Curls 3 sets (No Rest)
  Squats (Wide Stance) 3 sets (No Rest)
  Calf Raises 3 sets (60 seconds)

Click Here For A Printable Log Of Week 1: Monday.
Click Here For A Printable Log Of Week 1: Wednesday.
Click Here For A Printable Log Of Week 1: Friday.

Week 2:

Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)

• Superset:
  Incline Dumbbell Bench Press 4 sets (No Rest)
  Wide Grip Pull-Ups To Front 4 sets (60 seconds)
• Superset:
  Upright Rows 2 sets (No Rest)
  Bent Over Laterals 2 sets (60 seconds)
• Superset:
  Seated Incline Curls 3 sets (No Rest)
  Triceps Dips 3 sets (60 seconds)
• Giant-set:
  Leg Extensions 4 sets (No Rest)
  Leg Curls 4 sets (No Rest)
  Squats (Wide Stance) 4 sets (No Rest)
  Calf Raises 4 sets (60 seconds)

Click Here For A Printable Log Of Week 2: Monday.
Click Here For A Printable Log Of Week 2: Wednesday.
Click Here For A Printable Log Of Week 2: Friday.

Week 3:

Mon (13-15 reps), Wed (10-12 reps), Fri (8-10 reps)

• Superset:
  Incline Dumbbell Bench Press 5 sets (No Rest)
  Wide Grip Pull-ups To Front 5 sets (60 seconds)
• Superset:
  Upright Rows 3 sets (No Rest)
  Bent Over Laterals 3 sets (60 seconds)
• Superset:
  Seated Incline Curls 3 sets (No Rest)
  Triceps Dips 3 sets (60 seconds)
• Giant-set:
  Lunges 5 sets (No Rest)
  Leg Curls 5 sets (No Rest)
  Squats (Wide Stance) 5 sets (No Rest)
  Calf Raises 5 sets (60 seconds)

Click Here For A Printable Log Of Week 3: Monday.
Click Here For A Printable Log Of Week 3: Wednesday.
Click Here For A Printable Log Of Week 3: Friday.

Growth Phase

Weeks 4-6:

Mon (10-12 reps), Wed (8-10 reps), Fri (6-8 reps)

• Modified Superset:
  Incline Bench Press 3 sets (Rest 90 seconds)
  Chin-ups (Palms facing you) 3 sets (Rest 90 seconds)
• Modified Giant-set:
  Rear Delt Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds)
  Dumbbell Shoulder Press 2 sets (Rest 45 seconds)
  E-Z Curls 2 sets (Rest 45 seconds)
  Close Grip Bench Press 2 sets (Rest 45 seconds)
• Modified Giant-set:
  Lunges (press with ball of foot) 3 sets (Rest 60 seconds)
  Leg Curls (Toes Out) 3 sets (Rest 60 seconds)
  Squats or Leg Press 3 sets (Rest 60 seconds)
  Calf Raises 3 sets (Rest 60 seconds)

Click Here For A Printable Log Of Week 4-6: Monday.
Click Here For A Printable Log Of Week 4-6: Wednesday.
Click Here For A Printable Log Of Week 4-6: Friday.

Active Recovery Phase

After Week 6:

Two full-body workouts a week; a routine similar to the Growth Phase (above) performed only on Mondays and Thursdays with two sets per exercise, each set consisting of 13-15 repetitions.

Click Here For A Printable Log Of Monday & Thursday.

Also, do 20-30 minutes of cardio, first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total day of rest.

Holiday Supplement Recommendation Summary

Good Supplements To Take Prior To A Cheat Meal Period:

• 200 mcg Chromium Picolinate
• 300 mg Alpha Lipoic Acid
• Nitric Oxide Booster/Creatine Product Such As Labrada's Re-Charge
• Digestive Enzymes
• Essential Fats such as Flax or Fish Oils
• Thermogenic/Appetite Suppressing Supplement like Charge ASF

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Additional Basic Supplements:

• Comprehensive Multiple Vitamins and Mineral Formula (should go without saying)
• Meal Replacement Packets or Protein Supplements to be used whenever not able to consume a real meal.
• 1 gram of vitamin C at Meals 1, 3 and 5.

Holiday Dieting For Non-Cheat Days

Sample Bodybuilding Diet For Men:

Meal 1 (7 AM)

• 1 cup of dry oats mixed with water
• 1 cup of egg beaters

Meal 2 (9 AM)

• Meal replacement packet like Labrada's Lean Body mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
• 1 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)

• 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
• 2 cups of green beans, broccoli or any other desired vegetable
• 6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

• Same as Meal 2 but without flaxseed oil.

Meal 5 (6 PM)

• 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
• 2 cups of green beans, broccoli or any other desired vegetable
• 6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)

• 2 scoops of slow released proteins like Pro V60 and 1 tablespoon of Flaxseed Oil

Sample Bodybuilding Diet For Women:

Meal 1 (7 AM)

• 1/2 cup of dry oats mixed with water
• 1/2 cup of egg beaters

Meal 2 (9 AM)

• Meal replacement packet like Labrada's Lean Body for Her mixed with water or a protein powder (with around 25-30 grams of protein) mixed with 25-30 grams of carbs from cream of rice, grits, or oatmeal.
• 1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)

• 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
• 2 cups of green beans, broccoli or any other desired vegetable
• 6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)

• Same as Meal 2 but no flaxseed oil.

Meal 5 (6 PM)

• 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
• 2 cups of green beans, broccoli or any other desired vegetable
• 6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)

• 1 scoop of slow released proteins like Pro V60 and 1/2 tablespoon of Flaxseed Oil

RELATED PRODUCT

Labrada Presents: Pro V60 ProV60 is an instant, multi-purpose protein blend that provides both men and women alike with a delicious, convenient way to get all of the additional protein that their bodies need for today's active lifestyles. [ Click here to learn more. ]

Conclusion

The longest routine is the one from week three. It lasts around 75 minutes. It is exhausting as well. Try it out and provided that you follow a good diet along with it just limiting yourself to cheat meals on Thanksgiving day, Christmas day and New Years Eve, you should avoid the catastrophic effects that the holidays leave behind in moat people. As a matter of fact, you should look better!

Cheat Meals:

• Cheaters Always Prosper. - By Marc Lobliner
• Cheating: Should You Do It? - By Shannon Clark
• The Best Ways To Cheat! - By Christopher Mohr
• Other Cheat Meal Articles...

Best of Health and Happy Holidays!

About The Author:

Hugo Rivera is an ISSA Certified Fitness Trainer and best-selling fitness author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book system, "Body Re-Engineering". You can visit Hugo Rivera at www.bodybuilding.about.com, www.HRFit.net, and his new site www.losefatandgainmuscle.com.

hugo@hrfit.net

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