(From Men’s Health) A vigilante’s guide to lifting
Jane’s twice-a-day, hour-long weight-training workouts were broken up into the following four-day-a-week total-body plan: day one, chest and biceps; day two, quadriceps and calves; day three, back and triceps; and day four, shoulders and hamstrings. The twist was that his trainer would make him do the same workout twice a day. Jane hit the weights in the morning, then rested at least five hours before repeating the weights routine, to fatigue his muscles into growing. And grow they did.
In nine weeks, he went from 30 to 50kg dumbbells in the chest press and raised his 10-repetition total in the leg press from 250 to 475kg.
For those of us not training for a million-dollar action role, doing Jane’s routine once a day is enough. Rest for one minute between all sets.
After the weight workout, try his cardiovascular routine: a five-minute warm-up, then 30 to 50 minutes in your target heart-rate zone (150 to 155 beats per minute for Jane), and a five-minute cool down. Jane also performed four to eight sets of 40 to 150 ab exercises every day, though doing this twice a week will work just fine for us guys who live real-world schedules.
# Monday Do four sets of 10 repetitions each: pec deck, 15°-incline dumbbell press, barbell bench press, dip, barbell curl, dumbbell curl, reverse curl.
# Tuesday Do four sets of 10 to 15 repetitions each: leg extension, leg press, parallel squat; then three long sets of walking lunges. Next, do four sets of 12 to 15 reps of the standing calf raise and seated calf raise.
# Wednesday Rest.
# Thursday Do 10 to 15 repetitions per set: lat pull-down (three sets), front pull-down (three sets), neutral-grip one-arm row (four sets), wide-grip seated row (three sets). Then do 10 repetitions per set: lying triceps extension (three sets), triceps push-down (four sets), V-bar triceps push-down (three sets), reverse triceps extension (four sets).
# Friday Do 10 reps per set: dumbbell shrug (four sets), barbell shrug (two sets), dumbbell seated military press (four sets), lateral raise (three sets), front raise (three sets), reverse fly (three sets), lying hamstring curl (three sets), one-leg hamstring curl (three sets), straight-leg dead lift (four sets).
# Saturday/Sunday Rest for Monday.
# 8am 700-950ml water (during his one-hour cardio session)
# 9am 600ml protein shake (1 254kJ)
# 10am Breakfast 4-5 egg whites + 3 servings vegetables (any kind) cooked with eggs as omelette (732kJ)
# 12pm 600ml complex-carbohydrate drink + 1 banana + 700-950ml water (2 000kJ)
# 2pm Lunch 600ml complex-carbohydrate drink + 40g chicken or fish + 4 servings vegetables (1 672 to 1 776kJ)
# 3pm 1 banana or 1 serving grapes (335kJ)
# 4pm 700-950ml water + 300ml complex-carbohydrate drink (836kJ)
# 6pm Dinner 40g chicken, fish or beef + 4 servings vegetables + 300ml complex-carbohydrate drink + 700-950ml water (1 672 to 1 776kJ)
# 9 to 10pm 1 banana + 600ml protein shake + 475ml water (1 045kJ)
Total kJ: 8 360 to 10 450