Monday, 16 May 2011

How to lose weight and gain muscle - what a stag do in Amsterdam taught me

Last month I headed to Amsterdam for a stag do and met up with my best friends, lads I’ve known for over 20 years. I hadn’t seen most of them for over a year, but like always when we meet up, it was like I’d seen them only last week and nothing had changed. Well, I say nothing but actually appearance wise we all had. Lots more grey hairs kicking about, a couple of receding hairlines, a bit extra all paid for in the beer belly department. But far and away the biggest surprise was the groom-to-be. He’d transformed into a muscle bound beast, as this picture shows.
Obviously I had to find out what kind of training schedule he’d followed for this amazing transformation, so here is it for you all.
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Monday – Chest

1. Normal Bench-press (on a smiths machine if possible)
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+10kg)
Tackle in one hand, pint in the other, classy!
3rd set = 6 reps (+10kg)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at original weight, then taking 20kg off each set.
2. Incline (35 degrees) dumbbell press
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+2kg on each dumbell)
3rd set = 6 reps (+2kg on each dumbell)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at orig weight, then taking 2kg off each dumbbell on each set.

3. Wide(ish) grip Tricep Dips – 4 sets of 12 reps

4. Cable Cross – 4 sets of 10 reps
5. Seated Chest Press (on machine) – 3 sets of as many as you can manage, at 65kg.

Tuesday – Legs

1. Legs Extensions
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at orig weight, then taking 5kg off each set plus (without rest) 1 last set on orig weight, as many as you can.

2. Hamstring curls – 4 sets of 10 reps (whatever weight you can just manage 10 reps with)

3. Squat, holding a kettleball (or 1 dumbbell), straight into an upward row on each rep – 5 sets of 20 reps

4. Calf presses, or raises (on a leg press machine if possible) – 5 sets of 20 reps (with 5 leg presses, ie squats, on the same weight after each of the first 3 sets)

5. Alternate lunges with dumbbell curl – 5 sets of 20 reps.

Wednesday – Arms

1. Tricep pull-downs
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at orig weight, then taking 5kg off each set.

2. Standing Barbell curls
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at orig weight, then taking 5kg off each set.

3. Cable woodchops – 3 sets of 10 reps facing one way, then 10 reps facing the other way.

4. Preacher bench EZ bar curls
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at original weight, then taking 5kg off each set.

5. Single arm skull crushers
3 sets on each arm – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+2kg)
3rd set = 6 reps (+2kg)

6. Seated Incline dumbbell curls
On each arm
1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+2kg)
3rd set = 6 reps (+2kg)
Then (without rest) a set of 10 reps on 2kg below original weight.

Thursday – Back

1. Lat pull-down
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)
Then double-drop set ie. 3 sets of 10 reps without rest, starting at orig weight, then taking 5kg off each set.

2. Single arm bent-over row
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)

3. Close grip pull-downs, and close grip seated row superset.
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+5kg)
3rd set = 6 reps (+5kg)
Then single-drop set ie. 2 sets of 10 reps without rest, starting at orig weight, then taking 5kg off.
4. Lower back extentions, either using bodyweight, or on a machine – 3 sets of 12 reps.
5. Standing upward row, using dumbbells
3 sets – 1st set = 10 reps (whatever weight you can just manage 10 reps with)
2nd set = 8 reps (+4kg)
3rd set = 6 reps (+4kg)
Friday – REST!

Saturday – Circuit training

Jog round a couple of football pitches with;
40 press ups in 1 corner (10 decline i.e. feet on a bench, 10 normal, 10 incline i.e. hands on the bench, 10 close hand press ups)
50 v-sits in 1 corner
10 underhand grip pull-ups in 1 corner
Do 3 laps

Sunday – REST!


Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

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