As a fortune cookie once told me, many paths can reach one destination. If you want a fit body…well, first put down that fortune cookie. Kidding aside, many different training protocols can produce weight loss and fitness. For Ashley Johns, high volume worked wonders.
As Ashley sees it, the more reps you do, the more your muscles will be fighting for every morsel of energy in your body. So when she decided to get serious about shaping up, Ashley used German Volume training for her core lifts, and then plunged into supersets of auxiliary lifts.
3
Circuit: 4 rounds
Strength circuit with no rest between each exercise. After entire set is completed, rest 2 minutes to recover then repeat 3 more times for a total of 4 circuits.
4 sets, 40 reps
4 sets, 20 reps
4 sets, 15 reps
4 sets, 20 reps
4 sets, 15 reps
4 sets, 20 reps
4 sets, 20 reps
4 sets, 50 reps
Day 2: Rest
1
10 sets, 10 reps
2
10 sets, 10 reps
3
3 sets, 20 reps
4
1 set, 30 mins
Day 4: Rest
1
10 sets, 10 reps
2
3 sets, 12 reps
3
1 set, 30 mins
2
3
Circuit: 4 rounds
4 sets, 3 mins
4 sets, 30 reps
1 set, 20 reps
4 sets, 30 reps
4 sets, 20 reps
4 sets, 30 reps
4 sets, 2 mins
1
10 sets, 10 reps
2
1 set, 60 mins