Q: I’ve been on one your four-days-a-week Heavy/Light Program, and I’ve put on lots of
A: First, you need to clean up your diet. If you don’t have a fast metabolism, which it sounds like you don’t, you’ll also need to start doing some cardio if you want to see more muscle detail; however, if you’ve been following our newsletters for a while, you know there are ways you can change your weight workout so that you burn more fat during recovery (and you won’t need as much cardio)…
1) You can stick to the Heavy/Light Program, but make a couple of changes—add a negative-accentuated set to the big midrange exercise, that
2) You can use the T/NT: Traumatic/Nontraumatic program (pages 37-44 in Freak-Physique Stretch-Overload), which is also a four-days-a-week routine, but you work each bodypart once a week with direct work, and then a second time with indirect work–for example, lats get hit at one workout, with midback getting indirect work; then when you train midback directly at a different workout, lats get indirect work. If you choose this workout, also add a negative-accentuated (NA) set to the midrange exercise and do two higher-rep sets of all contracted-position exercises.
3) Use The Ultimate Fat-to-Muscle Workout. You train four days a week, but you only work each bodypart once every seven days; however, the program is designed to create more muscle damage so that extra recovery is mandatory (NA sets are included). NOTE: It also has built-in growth-hormone-activating sets for synergistic fat burning during the muscle-repair process.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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