Pro Athlete Body

If you’ve read any of the articles and posts in this blog, you know that I’m a convert to performance-based conditioning, also called functional training - as opposed to bodybuilding split routines. Performance conditioning routines which work several muscles and joints at the same time are called compound exercises. If you’re looking to get huge, you need to focus on these movements and their variants.

Still, I get a ton of emails and information requests about “getting huge” or “monster cuts” like a bodybuilder.  If you’re dead set on getting really big muscles - that are also functional for sports and activities of daily living- then I recommend a hybrid workout program:

Use a total body OR lower body / upper body split training routine using power & performance based conditioning exercises like squats, deadlifts, standing presses, Olympic style lifts, bench presses, pullups/chinups, core twists and all varieties of core stabilization exercises like planks. 

These exercises build power, strength and muscle size, especially when you adjust the volume of work performed upward. If all you did was focus on these exercises and their variants, you will get big. Couple it with clean eating, and you’ll get ripped.  

For those of you who don’t trust chinups and pullups to build big biceps (and by the way, they do, just look at mine in this blog’s header image), then by all means throw in some bicep curls both with a straight bar and dumbbells once in a while. Just don’t over do it. If you do, you will be wasting your time.  

Total Bodybuilding / Performance Conditioning Hybrid Workout: 

The following exercises call for high repetition volumes per workout, more so than regular fitness training or strength training. You’ll be completing between 32 and 48 repetitions per exercise. Do this total body workout 3 times per week. You will use supersets with rest in between each exercise (exercise pairs that work opposing muscles in a superset). You can also split this routine into upper and lower body splits and train 3 -4 days per week). For example, train lower body on Monday, Upper body on Tuesday, rest on Wednesday, lower body on Thursday and upper body on Friday.

Perform 4 sets of 8-12 repetitions for each exercise and rest 60 seconds between each set in each pair. For example, perform a set of the first exercise - rest 60 seconds - then perform the second exercise in the pair. Rinse and repeat until you’ve completed all sets and reps for each exercise pair. Then move on to Pair 2, and so on.

Pair 1: Traditional Back Squat followed by Romanian Deadlift 

Pair 2: Traditional Bench Press followed by Barbell Rows  

Pair 3:  Standing Front Barbell Press followed by Weighted Chinups 

Pair 4:  Standing, Bentover Torso Twists w/Olympic Plate followed by The Plank 

So that’s 8 exercises for a total of 32 to 48 reps per exercise. This workout is fast compared to a traditional bodybuilding workout which usually take 2-3 hours each. I think you’ll find the shorter training duration refreshing and motivating, especially when you realize you can achieve nearly the same mass as a traditional bodybuilding program with much less time-investment. 

Give this sample workout a try for the next 2-3 weeks. After that, lower your reps for each exercise to 3-6 reps and rest 90 - 120 seconds instead of 60 seconds. This is your strength cycle. After another 2-3 weeks it’s time to go back to 8-12 reps, 60 secs rest and use different versions of the compound exercises above (example: substitute the Front Squat for the traditional Back Squat, Traditional Deadlift for Romanian Deadlift, etc.). 

Lastly, please let me know how you’re doing. I’d love to hear from you!

Posted by: Bob Thomson, Certified Personal Trainer & Natural Bodybuilder

If you’ve read any of the articles and posts in this blog, you know that I’m a convert to performance-based conditioning, also called functional training - as opposed to bodybuilding split routines.

Performance conditioning routines which work several muscles and joints at the same time are called compound exercises. And if you’re looking to get huge, you need to focus on these movements.Still, I get a ton of emails and information requests about “getting huge” or “monster cuts” like a bodybuilder.

If you’re dead set on getting really big muscles - that are also functional for sports and activities of daily living- then I recommend a hybrid workout program:

lower body & upper body split training routines using power & performance based conditioning exercises like squats, deadlifts, standing presses, Olympic style lifts, bench presses, pullups/chinups, russian twists and all varieties of planks.

These exercises build power, strength and muscle size, especially when you adjust the volume of work performed upward. If all you did was focus on these exercises and their variants, you will get big.

Couple it with clean eating, and you’ll get ripped. For those of you who don’t trust chinups and pullups to build big biceps (and by the way, they do, just look at mine in this blog’s header image), then by all means throw in some bicep curls both with a straight bar and dumbbells once in a while. Just don’t over do it. If you do, you will be wasting your time. 

Sample Bodybuilding / Performance Conditioning Hybrid Workout: 

The following exercises call for high repetition volumes per workout, more so than regular fitness training or strength training. You’ll be completing between 32 and 48 repetitions per exercise.

You will also use supersets with rest in between each exercise (exercise pairs that workopposing muscles in a superset). Perform 4 sets of 8-12 repetitions for each exercise and rest 60 seconds between each set in each pair.

For example, perform a set of the first exercise - rest 60 seconds - then perform the second exercise in the pair. Rinse and repeat until you’ve completed all sets and reps for each exercise pair. 

Pair 1: Traditional Back Squat followed by Romanian Deadlift

Pair 2: Traditional Bench Press followed by Barbell Rows

Pair 3:  Standing Front Barbell Press followed by Wide Grip Lat Pulldown

Pair 4:  Standing, Bentover Torso Twists w/Olympic Plate followed by The Plank

So that’s 8 exercises for a total of 32 to 48 reps per exercise. This workout is fast compared to a traditional bodybuilding workout which usually take 2-3 hours each. I think you’ll find the shorter training duration refreshing and motivating, especially when you realize you can achieve nearly the same mass as a traditional bodybuilding program.

Give this sample workout a try for the next 2-3 weeks. After that, lower your reps for each exercise to 3-6 reps and rest 90 seconds instead of 60 secs. After another 2-3 weeks it’s time to use different versions of the core compound exercises above ( example: substitute the front squat for the traditional back squat).

Also, please let me know how you’re doing!

Posted by: Bob Thomson, Certified Personal Trainer

Announcing two new websites…

Tymor Bootcamp - Lose weight, build & tone muscle with my new bootcamp fitness program. This is a local area group personal training program. Coverage area: Dutchess County New York.

Straight Line Fitness - “The shortest distance between you and your dream body!” Get into and stay in great shape with my new personal training programs. Includes both on site and distance training programs i.e. Online personal training.

Posted by: Bob

I recently received the following question from a 14 year old boy via YouTube, nickname Volim23:

“Hi Bob, I’m 14 and i really want to get my arms and abs ripped is there a way to get this quickly?”

My Answer:

Hi Volim23,

Thank you for your kind comments. I appreciate your interest. Since you are 14 years old you still have a lot of growing to do! I didn’t start weight training until about 15 or 16 years old. Someone your age should NOT push too hard or be too concerned with getting big or ultra ripped for example. Are you involved with school sports? If so, using basic weight training to help you perform better during sports will help you get thicker and defined.

Unless your metabolism is unusually low for a 14 year old, the cuts and definition should come from your increased exercise activity.

Whatever your activity level, if you are not well defined at this point don’t worry! At 14, you’re body is approaching the heights of its development. Hormones are coursing through your body like a runaway freight train. Pushing too hard as a teenager could be counter-productive at this point.

For anyone, the quickest way to get ripped is to do INTERVAL Training combined with good eating. Wind sprints are a great example — I used to do them each season when getting ready for wrestling, track and baseball.

Do interval training 2-3 times per week max for 20 minutes each session. Why? Because sprinting burns fat better and longer than moderate or low intensity traditional cardio like jogging.

Regarding my abs training I spend about 30-45 minutes per week on them. I like to do superset circuits with rest for abs. For example:

Example Circuit:

Lying Bent Knee Leg Lifts - Lying on back, hands and arms out resting on floor, raise your knees & thighs perpendicular to the floor with calfs/shins parallel . Do a set of 15-20 reps of lowering your legs and raising them slowly (count of 3 up and count of 3 down). Rest 45-60 seconds…. and then immediately do…

Reaching Situps - Lay on your back with feet planted firmly in front of you and knees bent pointing up toward the ceiling. That’s the starting position. Next do a slow, deliberate situp with your arms and hands reaching 45 degrees towards the ceiling. Sit up so your torso is perpendicular to floor. Then immediately go back down to starting position. 3 count on the way up. 3 count on the way down. The reaching part of this exercise places extra resistance on your upper abs. Rest for 45-60 seconds. Then do…

Bicycle Kick Situps - Lay on your back, body flat on the ground. Tuck your hands just behind your ears. Pull your knees and legs up so your thighs are perpendicular and lower legs are parallel to the floor. Raise your shoulder blades off the floor a little and begin by touching your right elbow to your left knee while extending your right leg out, followed by touching your left elbow to your right knee while extending your left leg out.
When doing this exercise correctly, you will look like you are riding a bike flat on the floor and at the same time twisting your torso up to touch your opposite elbow to your knee. do 15 Reps and Rest 1 Minute before doing a second and final circuit.

Do this circuit TWICE each session, 2-3 times per week and your abs will “pop” I assure you!

Posted by: Bob Thomson

Wow..I must admit, I’m very impressed with the statistics of my first video post on YouTube. In less than 3 weeks with just ONE video posting about building ab muscles and firming up your core, I have 850 views, 13 subscribers, 5 comments and 4 ratings.

To be honest I didn’t expect such a great response. I am thrilled to say the least.

More muscle building and fat loss videos to come…

- Bob Thomson