Mix of Methods 8 weeks Cory Gregory Musclepharm PDF

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8 weeks workout program from Musclepharm - Cory Gregory...

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CORY GREGORY

MIX OF METHODS TRAINER

CORY GREGORY

MIX OF T R AMETHODS INER

INTRODUCTION It’s the age-old dilemma facing any person who has stepped foot in the gym – can I get strong or at least stay strong and get lean while doing it? After years in the trenches, trying everything possible and working as hard as I could to make it happen, I can honestly say that one of my goals was to make this happen. To get there, though, I wasn’t able to rely on just one style of training. I had to dip into my entire bag of tricks but the end solution just might lead you to that gold at the end of the rainbow. Combining a multitude of methods, throwing in some bodyweight exercises and adding a simple, no-nonsense diet and supplementation plan, I’m giving you a plan that will help you stay strong and get lean.

I’M PRESENTING TO YOU THE MIX OF METHODS TRAINER AND I’M EXTREMELY EXCITED TO SHARE THIS AWESOME PLAN WITH YOU AT MUSCLE & STRENGTH. This is a trainer that will allow you to stay strong while getting lean and not get bored doing it. In fact, that’s what this trainer is all about – staying strong while building a lean, well-conditioned body. This trainer will challenge you, push you and hopefully motivate you but you’re also going to have a hell of a lot of fun doing it. Now, you may not set PR after PR each week, but simply maintaining strength while dropping body-fat is about as good as it gets. I’ve tried a number of methods, but sticking to just one while I dieted was my downfall. The hardest thing to do during these phases for me was maintaining my strength. After trying just about everything, I simply took the good parts and most applicable parts of being able to keep your strength while getting the look you want. That should be enough to get your attention and this Mix of Methods will deliver; that much I’m sure of. So if we’re giving you a Mix of Methods Trainer I better have a nice mix of methods, right? Well let’s put any of those worries to bed right away because this trainer includes enough methods that you’ll need two hands. Let’s review each of them and why I included them in this trainer: PG 1

CORY GREGORY

MIX OF T R AMETHODS INER

METHODS CONJUGATE METHOD: The Conjugate Method comes from the world famous Westside Barbell gym in Columbus, OH and its owner, the legendary Louie Simmons. This facility has built some of the strongest lifters in the world and Louie’s “Westside Method” heavily featured the conjugate method. What makes the conjugate method unique is that you’re rotating exercises and working up to a one-rep max on them each week, building an incredible base when it comes to compound movements. It creates a fun challenge where you always have to try to top yourself. It was hugely beneficial in my own lifting career, as I managed to squat 700 pounds, bench nearly 500 pounds and deadlift nearly 600, all at around 200 pounds. The variety also helped strengthen my body from all angles and that’s what will take place by using this Conjugate Method during your back day.

TIME FRAME TRAINING (TFT) Dr. Eric Serrano, a world-renowned supplement and training guru, taught me all about Time Frame Training (TFT) and it’s since become a valuable part of my training. Basically, TFT can be broken down in two different ways but both are highly effective. First, it can be taking a weight that you can lift about 12-15 reps with but attempting to get 50 reps in matter of 3-5 minutes. The second way is simply trying to get as many reps as possible with a particular exercise for a 3-5 minute time period. Both ways will be used throughout the trainer. The amount of blood that will rush into the muscle with this method is absolutely unreal. I always used this method when I was getting lean or getting ready for a photo shoot and never once did it fail me. It was a monster with arm work but it is a great method for any body part and one we’ll utilize quite often during this trainer.

AS MANY ROUNDS AS POSSIBLE (AMRAP) This particular method has been made famous by the CrossFit world, which may throw up all sorts of red flags for some people. Fear not, as all the movements involved in the AMRAP’s make for a brutal and beneficial set-up. Plus, after obtaining my CF Level 1 Certification I’ve learned there is plenty that is legit about the CrossFit world. For one, most of them train insanely hard. The AMRAP will cause you to do that and will send your metabolic rate into overdrive, which is a good thing when it comes to dropping body fat on this plan. If you don’t know, doing an AMRAP simply means you try to complete as many rounds of the reps of the given exercises in a set amount of time. For this trainer, it’s always going to be three exercises related to the body part you’re working that day and it’s always going to be between 12-20 minutes. I’ve also come up with exercises that flow together well, meaning you won’t have to go from one end of the gym to another to complete it. But don’t expect anything simple. These are going to absolutely wear you out but the end result will have you smiling – after the certain feeling of nausea, of course. PG 2

CORY GREGORY

MIX OF T R AMETHODS INER 100-REP EXPLOSION I’ve always had fun with making up some pretty wild names for the workouts I post on social media, but we got straight to the point with this one. The “100-Rep Explosion” refers to the pump you’ll be facing after this one, as well as the chance that your shirt may explode after 200 reps of bicep curls. These burnout sets are awesome finishers but I upped the ante on them. You’re not allowed to set the weight down until ALL 100 reps are completed. It can rest on your legs or hang wherever, but don’t actually set the dumbbell or barbell down until the 100 reps are completed. This makes the muscle gush with a pump like no other, and that is a guarantee. Plus, it improves conditioning and the high reps are great for connective tissue. I’ve seen great results when it comes to muscle growth and just the hardness of the muscle from these 100 rep explosions and that’s why I put them in. They will be the finisher to each of the weight room days and you may not know what just happened as you wobble out of the gym.

OLD SCHOOL 5X5 I’m a huge fan of the Old School type of training. Heck, I even called the gym I co-own “The Old School Gym.” There was just something raw and gritty about the way those guys trained. The simplicity of just getting under the bar and doing five sets of five reps and adding a plate each time just sounded hardcore to me. Well, we’re putting that in this trainer as well though we’re adding a unique twist to it. Each time you do a squat or bench press in this trainer you’re going to do five work sets. But the reps won’t always be just five. In fact, it will change each week, varying from as many as 5 sets of 20 to 5 sets of 1 or 5 sets of 3. Each week will be different, but the key is keeping that same oldschool approach and trying to set a PR with whatever reps are listed each time.

DAILY ROUTINE/BODYWEIGHT EXERCISES So here is the real bread and butter as to what makes this trainer unique. In order to keep your strength level at a high level while still shedding body-fat and getting lean, I applied a daily bodyweight routine to be done after your work in the weight room. On top of that we have three days of major bodyweight work, an aspect that paid HUGE dividends when I was dieting. I found that adding in the bodyweight work to my regular gym work helped me keep my strength to a greater degree than any training program I had tried during a diet phase. To be honest, it was almost like the Holy Grail to me. Over the years my stretch reflex was shot to hell and I had no so-called pop out of the bottom on a lot of movements. By adding in the daily routine to my regular movements, it put my training over the top. I was able to get lean, get in good condition and stay strong, all by mixing in all these methods. PG 3

CORY GREGORY

MIX OF T R AMETHODS INER It’s absolutely a crucial part of this plan and I know what it’s done for me. As for where I came up with it, I remember reading about all the crazy stuff Hershel Walker did in the 1980’s instead of lifting weights and I was very intrigued. Now I couldn’t match the supposed 2,000 push-ups, 1,000 pull-ups and 2,000 sit-ups he allegedly did – heck even 300 push-ups, 100 pull-ups and 200 sit-ups everyday was too much – but I knew I was on to something. I thought to myself if I can just do something everyday to keep blood in the muscle it would have to make myself stronger and look better. I gave myself a minimum that I had to do on days I was training weights and numbers I had to hit on days I didn’t go to the gym. For this trainer, I included push-ups, air squats, crunches and ab wheels as required bodyweight movements, and made pull-ups and dips extra if you’re looking to push the envelope. I never missed and it’s stuff you can do anywhere with minimal to no equipment. Well, Hershel was definitely right because it made a big difference. The concept of working out 3 days a week hard in the gym and everyday at home is a homerun. You’re still lifting heavy but the TFT, AMRAP’s and daily routines bring out the conditioning, creating the perfect storm.

Training Layout First things first – you will be training hard and training frequently during this trainer. Now that you’ve understood and embraced that, let’s look at how the training will be laid out. You will be training three days in the gym – Monday, Tuesday and Thursday.

MONDAY OVERVIEW Monday will be reserved for back and biceps and will start off with an exercise using the Conjugate Method. We will rotate between four forms of deadlifts (conventional, sumo, block pull, deficit deadlift), three forms of pull-ups and a clean, working up to a 1-rep max each time. That will be followed by your Time Frame Training movement with either seated rows or pull-downs, and then the AMRAP featuring 1-arm rows, pull-ups and seated rows. The 100-rep explosion finisher includes two bicep moves to finish off an intense day. The daily bodyweight routine must also be completed at some point during the day.

TUESDAY OVERVIEW On Tuesday, it’s all about the Chest and Triceps. We start with the Old School 5x5 method on bench press and you’re trying to set a PR on the last set each week. From there we go to TFT and we’re also going to include some type of dumbbell movement. If you feel like you need some direct shoulder work, the TFT portion of the workout is the time to do it with dumbbells. The AMRAP features Incline DB press, Flat DB Fly and Push-ups, while the 100-Rep Explosion is two tricep exercises. Throw in the daily bodyweight routine and you’ve got a hell of a day.

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CORY GREGORY

MIX OF T R AMETHODS INER THURSDAY OVERVIEW Legs take the spotlight on Thursday starting with the Old School 5x5 method on Squat. The TFT part of this day includes some variety of walking lunges, whether it’s bodyweight, barbell or dumbbell. The AMRAP is a straight killer and includes plyo squats, plyo lunges and box jumps. This will test your conditioning for sure and it will make your heart rate skyrocket. The 100-rep explosion finisher centers between the leg extension and leg curl, giving your legs a massive pump as you crawl out the door. Your lower body may hate you by this point but you’re not done quite yet. Remember, you still have your daily routine to hit at some point in the day and that also includes air squats. It may seem like madness at the time but simply keep your mind on the end result.

WEDNESDAY, FRIDAY, SATURDAY OVERVIEW For the other three days (Wednesday, Friday and Saturday), it’s all about bodyweight movements – push-ups, air squats, crunches, ab wheels and if you’re really looking to push it, add pull-ups and dips. Unlike the three gym days, the reps will be significantly ramped up. We’re talking up to 800plus reps of bodyweight movements on these three days and that can get downright nasty if you’re not ready for it. Combined with the work in the gym, the bodyweight movements will allow for some impressive gains.

SUNDAY OVERVIEW Lastly, Sunday is a rest day.

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CORY GREGORY

MIX OF T R AMETHODS INER WORKOUT OVERVIEW THUR

FRI

SAT

SUN

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

CLEAN AND PRESS

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

BACK/BICEPS:

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS

BODYWEIGHT MOVEMENTS

BODYWEIGHT MOVEMENTS

REST DAY

BACK/BICEPS:

BACK/BICEPS:

BACK/BICEPS:

WEIGHTED PULL-UPS

SUMO DEADLIFTS

3” BLOCK PULL

BACK/BICEPS:

WEEK 6

BACK/BICEPS:

WEEK 7

V-BAR PULL-UPS

BACK/BICEPS:

WEEK 8

WEEK 5

WEEK 4

WEEK 1

WED

WEEK 2

TUE

WEEK 3

MON

BACK/BICEPS:

DEFICIT DEADLIFT

WEIGHTED CHIN-UPS

CONVENTIONAL DEADLIFT

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CORY GREGORY

MIX OF T R AMETHODS INER DAYTIME

MONDAY METHOD

WORKOUT

REP RANGES

CONJUGATE LOWER BODY

WEEK 1: WEIGHTED PULL-UPS WEEK 2: SUMO DEADLIFT WEEK 3: CLEAN AND PRESS

1 REP MAX

WEEK 4: 3” BLOCK PULL WEEK 5: V-BAR PULL-UPS WEEK 6: DEFICIT DEADLIFT

TFT

AMRAP

NOTES

STAND ON 2 PLATES

WEEK 7: WEIGHTED CHIN-UPS WEEK 8: CONVENTIONAL DEADLIFT WEEK 1: SEATED ROWS

50 REPS IN 5 MINS

WEEK 2: PULL-DOWNS

AMRAP IN 4 MINS

WEEK 3: SEATED ROWS

AMRAP IN 4 MINS

WEEK 4: PULL-DOWNS

50 REPS IN 5 MINS

WEEK 5: SEATED ROWS

50 REPS IN 5 MINS

WEEK 6: PULL-DOWNS

AMRAP IN 4 MINS

WEEK 7: SEATED ROWS

AMRAP IN 4 MINS

WEEK 8: PULL-DOWNS

50 REPS IN 5 MINS

TRI-SET: 1-ARM ROWS: 15 REPS PULL-UPS: TIL FAILURE SEATED-ROWS: 15 REPS

WEEK 1: 12 MINS WEEK 2: 14 MINS WEEK 3: 16 MINS WEEK 4: 20 MINS

REPEAT THE TRISET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME

EVENING

WEEK 5: 12 MINS WEEK 6: 14 MINS WEEK 7: 16 MINS

100-REP EXPLOSION 2-BICEP EXERCISES:

WEEK 8: 20 MINS 100 REPS OF EACH MOVEMENT

COMBO

50-100

OPTIONAL

A) BARBELL CURLS OR PREACHER CURLS B) DUMBBELL CURLS OR HAMMER CURLS PUSH-UPS

AB WHEELS WEIGHT CRUNCHES

25-50 50-100

AIR SQUATS DIPS PULL-UPS

50-100 25-50 25-50

CHOICE ONE “A” WORKOUT AND ONE “B” WORKOUT EACH WEEK

Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge, Diet Plan, Supplement Regimen, Or Workout Plan. The Information Provided Through This Site Is Intended To Assist You In Your Fitness Efforts. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. The Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling, Or The Professional Advice Of Your Personal Physician. Before You Begin Any Fitness Or Nutrition Program, Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. Do Not Start A Fitness Or Nutrition Program If Your Physician Advises Against It. The Site Is Intended For Use Only By Healthy Adult Individuals. The Site Is Not Intended For Use By Minors Or Individuals With Any Type Of Health Condition. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program.

PG 7

CORY GREGORY

MIX OF T R AMETHODS INER DAYTIME

TUESDAY METHOD

WORKOUT

REP RANGES

OLD SCHOOL 5X

BENCH PRESS

WEEK 1: 5X5 WEEK 2: 5X5 WEEK 3: 5X8

NOTES

WEEK 4: 5X3 WEEK 5: 5X20 WEEK 6: 5X5

TFT

AMRAP 15 MINS

WEEK 1: INCLINE DUMBBELL PRESS

WEEK 7: 5X3 WEEK 8: 5X1 50 REPS IN 5 MINS

WEEK 2: FLAT DUMBBELL PRESS

50 REPS IN 5 MINS

WEEK 3: FLAT DUMBBELL FLYES

AMRAP IN 4 MINS

WEEK 4: INCLINE DUMBBELL PRESS

50 REPS IN 5 MINS

WEEK 5: FLAT DUMBBELL PRESS

50 REPS IN 5 MINS

WEEK 6: DUMBBELL FLYES

AMRAP IN 4 MINS

WEEK 7: INCLINE DUMBBELL PRESS

AMRAP IN 4 MINS

WEEK 8: FLAT DUMBBELL PRESSW

50 REPS IN 5 MINS

WEEK 1: 12 MINS TRI-SET: INCLINE DUMBBELL PRESS: 15 REPS WEEK 2: 14 MINS CHEST FLY: 15 REPS PUSH-UPS: 15 REPS WEEK 3: 16 MINS WEEK 4: 20 MINS

REPEAT THE TRI-SET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME

WEEK 5: 12 MINS WEEK 6: 14 MINS WEEK 7: 16 MINS

EVENING

100-REP EXPLOSION 2-TRICEP EXERCISES: COMBO

OPTIONAL

1 PUSHDOWN EXERCISE 1 BARBELL EXERCISE PUSH-UPS

WEEK 8: 20 MINS 100 REPS OF EACH MOVEMENT

YOUR CHOICE OF WORKOUT MOVEMENT

50-100

AB WHEELS WEIGHT CRUNCHES

25-50 50-100

AIR SQUATS DIPS PULL-UPS

50-100 25-50 25-50

Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge, Diet Plan, Supplement Regimen, Or Workout Plan. The Information Provided Through This Site Is Intended To Assist You In Your Fitness Efforts. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. The Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling, Or The Professional Advice Of Your Personal Physician. Before You Begin Any Fitness Or Nutrition Program, Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. Do Not Start A Fitness Or Nutrition Program If Your Physician Advises Against It. The Site Is Intended For Use Only By Healthy Adult Individuals. The Site Is Not Intended For Use By Minors Or Individuals With Any Type Of Health Condition. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program.

PG 8

CORY GREGORY

MIX OF T R AMETHODS INER DAYTIME

THURSDAY METHOD

WORKOUT

REP RANGES

OLD SCHOOL 5X

SQUATS

WEEK 1: 5X5 WEEK 2: 5X5 WEEK 3: 5X8

NOTES

WEEK 4: 5X3 WEEK 5: 5X20 ...