Critique/evaluate my "Abercrombie Body" training program
Hi guys, I am new to the community and would love to share my newly designed training program with you and get some feedback on it. My goal is to acheive the "Men's Health" or Abercrombie model physique. Names which come to mind are the Carlson twins, Nick Auger, and Alec Musser - all of whom have modeled in some form or another.
A few stats about myself.. I am 6'3", 205 pounds with an estimated body fat % of 18%. Getting this down to around 8-9% is the goal, as that extra body fat is really covering up those shredded muscles laying underneath! I am not new to weight training but want to become more disciplined and consistent in trying to get to that level. I have read books such as Body for Life, Built for Show, and just recently Vince Delmonte's No Nonsense Muscle Building. I've found something useful in each one. With my knowledge base, this is what I have put together:
12-week phases
take one week break between each phase
each phase would be unique by differentiating one week routine
12 x 4 = 48 weeks
48 + 4 = 52 weeks
one week routine would look like:
Mon Strength training
Tues Cardio (HIIT)
Wed Strength training
Thur Cardio (HIIT)
Fri Strength training
Sat Cardio (aerobic)
Sun Off
OR
Mon Cardio (HIIT)
Tues Strength training
Wed Cardio (HIIT)
Thur Strength training
Fri Cardio (aerobic)
Sat Strength training
Sun Off
The split:
Mon upper body, abs
Tues
Wed lower body, abs
Thur
Fri upper body, abs
Sat
Sun
then week after do:
Mon lower body, abs
Tues
Wed upper body, abs
Thur
Fri lower body, abs
Sat
Sun
Upper body: 2 exercises for chest, 2 for back, 1-2 for shoulders, 1 for triceps, 1 for biceps, 2 for abs
Lower body: 1 exercise for quads, 1 for hamstrings, 1 for calves, 2 for abs (obviously with compound movements this will not be exact)
Possible exercises for lower body: squats, deadlifts, lunges, step-ups, clean pulls, calf extensions (several variations for squat and deadlifts)
As you have seen, you'll be working your abs last on each of your three weight training days. Each day you want to do one exercise that targets the lower abs and one that targets the obliques. Your upper abdominals are the ones that seem to need the least work. Focus on your weaknesses!
Additionally, the reason why I am doing only 1-2 shoulder exercises is because you already work those when doing bench presses and even cable rows. Eric Cressey recommends cutting out shoulder isolation altogether.
Finally, this is what the rep and set combination would look like:
week 1 3x10
week 2 5x5
week 3 3x10
week 4 3x15
week 5 3x10
week 6 pyramid 3 sets going from 12-10-8
then repeat for weeks 7-12
The reason why I did it this way is to have the 3x10 be the foundation of your set-rep combo while including in the 5x5 for strength and the 3x15 for endurance. Then in week 6 you pyramid to mix it up even more. The body is very good at adapting so I want to change things up to keep my body from hitting those plateaus.
So to sum it up, this upper/lower body split would be done for 12 weeks. Then after that, I have another 12-week plan that goes from upper/lower body split to a more isolated phase. If you would like to know more than PM me.
As far as nutrition, this is probably my weakest link! I have to start getting better at feeding my body with better whole foods rather than processed junk. At the same time, I don't want to go completely OCD with this. I plan to eat 5-6 small meals throughout the day. 3 meals would be pretty substantial while the other 2-3 would comprise of protein shakes and healthy carbs. I will allow myself one cheat day per week so that my metabolism doesn't adapt to my lower caloric intake and start becoming more efficient and storing food energy.
I was doing some research and Greg Plitt (who has an absolutely awesome physique) said he eats 2 large meals a day, sometimes even 1. He says for most people just 3 meals a day is fine, and for a guy who looks like that, I'll take his word for it. This of course means 3 meals with nothing but quality foods. He does take whey protein though. He stays off sugar and does not eat anything 4 hours prior to going to bed. I'm going to try to start incorporating some of those practices into my lifestyle.
Thanks for reading, this definitely hasn't been one of my shorter posts in any forum. I can already start seeing the "flaming" about to occur - "Abercrombie is ghey!" haha. All I can say is, to each his own. I don't want to become a model (I'm pretty average-looking), I just want to attain that type of physique.
No no, it's all about the outer abs this year. Lower abs are so '08.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Hey Lost Dog, I tried Nate Green's program in Built for Show but found a lot of the exercises he recommends to be less conventional. The front squats he wants us to do hurt my wrists and the hip supine extension seemed to put a lot of emphasis on my neck area. I try to pay as close attention to my form as I can but even then, the motion seemed straining. He recommends other weird exercises like the Bulgarian goblet squat and others..
Do you have any advice about my workout routine or just fitness in general? What are your thoughts on stretching? And what do you think about Vince Delmont's book?
Hey Lost Dog, I tried Nate Green's program in Built for Show but found a lot of the exercises he recommends to be less conventional. The front squats he wants us to do hurt my wrists and the hip supine extension seemed to put a lot of emphasis on my neck area. I try to pay as close attention to my form as I can but even then, the motion seemed straining. He recommends other weird exercises like the Bulgarian goblet squat and others..
Do you have any advice about my workout routine or just fitness in general? What are your thoughts on stretching?
Unfortunately, I don't think you shouldn't write your own program until you've not only read, but done many programs.
Find one you like, and if there are specific things that you can't do or hurt, then ask for help.
I think some stretching is good for almost everybody, but that's a subject for a book or article.
Quote:
And what do you think about Vince Delmont's book?
Sorry, I haven't read Vince Delmente's book so I can't comment on that.
As you have seen, you'll be working your abs last on each of your three weight training days. Each day you want to do one exercise that targets the lower abs and one that targets the obliques. Your upper abdominals are the ones that seem to need the least work. Focus on your weaknesses!
Is this you writing to us about what you are doing or is this copied from a book written to an audience? Or is it what someone wrote to you since the writer seems to know your abs?
Thanks Lost Dog. To LisaS, this is what I am doing for myself right now from various information I have gathered from books, internet articles, and youtube videos.
I was just wondering who wrote that paragraph about abs - if it was copied from somewhere else (if so, you should have quoted it) - it just doesn't read like something one would write about their own routine.
Hey Lost Dog, I tried Nate Green's program in Built for Show but found a lot of the exercises he recommends to be less conventional. The front squats he wants us to do hurt my wrists and the hip supine extension seemed to put a lot of emphasis on my neck area. I try to pay as close attention to my form as I can but even then, the motion seemed straining. He recommends other weird exercises like the Bulgarian goblet squat and others..
Just a few thoughts... if front squats hurt your wrists you can use other grips OR you can stretch your wrists - you'll be amazed at how quickly they stop hurting if you make a little effort to get used to it.
As for other "weird" exercises... what makes them weird? There are many types of exercises and probably a good reason for including them... not every exercise has to be something you've heard of or done before to be effective, right?
I do agree that if you're feeling pain from something, you need to either have your form reevaluated or substitute something else - but the more you read around here, the more you'll realize how much really goes into writing a good safe effective program.
Hi guys, I am new to the community and would love to share my newly designed training program with you and get some feedback on it. My goal is to acheive the "Men's Health" or Abercrombie model physique. Names which come to mind are the Carlson twins, Nick Auger, and Alec Musser - all of whom have modeled in some form or another.
Never heard of those dudes. But I have a feeling they have sweet penis lines. Are they the ones on the shopping bags?
Quote:
A few stats about myself.. I am 6'3", 205 pounds with an estimated body fat % of 18%. Getting this down to around 8-9% is the goal, as that extra body fat is really covering up those shredded muscles laying underneath!
I totally feel you bro! The shredding is there to be shredded!
Quote:
I am not new to weight training but want to become more disciplined and consistent in trying to get to that level. I have read books such as Body for Life, Built for Show, and just recently Vince Delmonte's No Nonsense Muscle Building. I've found something useful in each one. With my knowledge base, this is what I have put together:
That is such a good idea! I want to be more disciplined too, so I think I'm going to design a program for myself!
Quote:
12-week phases
take one week break between each phase
each phase would be unique by differentiating one week routine
12 x 4 = 48 weeks
48 + 4 = 52 weeks
one week routine would look like:
Dude, loving it. Not only are you designing your own program, but it's for a year. Think of the progress you'll make!
Quote:
Mon Strength training
Tues Cardio (HIIT)
Wed Strength training
Thur Cardio (HIIT)
Fri Strength training
Sat Cardio (aerobic)
Sun Off
OR
Mon Cardio (HIIT)
Tues Strength training
Wed Cardio (HIIT)
Thur Strength training
Fri Cardio (aerobic)
Sat Strength training
Sun Off
The split:
Mon upper body, abs
Tues
Wed lower body, abs
Thur
Fri upper body, abs
Sat
Sun
then week after do:
Mon lower body, abs
Tues
Wed upper body, abs
Thur
Fri lower body, abs
Sat
Sun
Upper body: 2 exercises for chest, 2 for back, 1-2 for shoulders, 1 for triceps, 1 for biceps, 2 for abs
Lower body: 1 exercise for quads, 1 for hamstrings, 1 for calves, 2 for abs (obviously with compound movements this will not be exact)
Possible exercises for lower body: squats, deadlifts, lunges, step-ups, clean pulls, calf extensions (several variations for squat and deadlifts)
I totally think you need to lift on Mondays. Studies have shown that lifting on Mondays emits a hormone response that is 0.5% greater than the hormone response from lifting on Tuesdays. That's a lot when you're trying to get ript abz.
Quote:
As you have seen, you'll be working your abs last on each of your three weight training days. Each day you want to do one exercise that targets the lower abs and one that targets the obliques. Your upper abdominals are the ones that seem to need the least work. Focus on your weaknesses!
Dude, I will totally do this program with you. You want to start a training log together?
Quote:
Additionally, the reason why I am doing only 1-2 shoulder exercises is because you already work those when doing bench presses and even cable rows. Eric Cressey recommends cutting out shoulder isolation altogether.
Bro, completely with you here. I tried for the Gisele Bundchen look and had to drop shoulder work because my middle deltoids were getting too cannonbally.
Quote:
Finally, this is what the rep and set combination would look like:
week 1 3x10
week 2 5x5
week 3 3x10
week 4 3x15
week 5 3x10
week 6 pyramid 3 sets going from 12-10-8
then repeat for weeks 7-12
The reason why I did it this way is to have the 3x10 be the foundation of your set-rep combo while including in the 5x5 for strength and the 3x15 for endurance. Then in week 6 you pyramid to mix it up even more. The body is very good at adapting so I want to change things up to keep my body from hitting those plateaus.
Broseph, you're not going to want to go higher than eight reps per set. You're going to lose some muscle mass if you do, and if you're going for the Abercrombie look you don't want that to happen.
Quote:
So to sum it up, this upper/lower body split would be done for 12 weeks. Then after that, I have another 12-week plan that goes from upper/lower body split to a more isolated phase. If you would like to know more than PM me.
Definitely. Do you have IM? A/S/L?
Quote:
As far as nutrition, this is probably my weakest link! I have to start getting better at feeding my body with better whole foods rather than processed junk. At the same time, I don't want to go completely OCD with this. I plan to eat 5-6 small meals throughout the day. 3 meals would be pretty substantial while the other 2-3 would comprise of protein shakes and healthy carbs. I will allow myself one cheat day per week so that my metabolism doesn't adapt to my lower caloric intake and start becoming more efficient and storing food energy.
Make sure that you never combine fat with carbs. That's just the insulin spike from hell there. I'd go with about seven-eight small meals over the course of the day. Hell, just eat all day. That way you're always full and you never overeat.
Quote:
I was doing some research and Greg Plitt (who has an absolutely awesome physique) said he eats 2 large meals a day, sometimes even 1. He says for most people just 3 meals a day is fine, and for a guy who looks like that, I'll take his word for it. This of course means 3 meals with nothing but quality foods. He does take whey protein though. He stays off sugar and does not eat anything 4 hours prior to going to bed. I'm going to try to start incorporating some of those practices into my lifestyle.
I'd even go further and say that you need to stop eating about six hours before bed. Your metabolism just starts crawling when you sleep, and if you have a big meal before bed, a lot of times it's still in your stomach when you wake up but you're still hungry. How freaky is that?
Quote:
Thanks for reading, this definitely hasn't been one of my shorter posts in any forum. I can already start seeing the "flaming" about to occur - "Abercrombie is ghey!" haha. All I can say is, to each his own. I don't want to become a model (I'm pretty average-looking), I just want to attain that type of physique.
Dude. Hollister is teh ghey. Come on now.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
I've been training for eight years straight and have done programs by most of the major experts. I've even been coached by some of those experts. I still don't think I am competent to write my own program.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
As a noob, I don't know nothin' about nothin'. I'm working on following my first program (from a book, btw).
To be honest, it doesn't look that bad for a homebrew program. Kudos on having your program actually working your lower body, and not consisting of nothing but curls. As mentioned it's got you lifting heavy weights multiple days, and eating less than you expend. That's all you really need.
Hell, I think the only real requirement for the Men's Health look is low body fat %... get down into the single digits, see you muscles, and then figure out what you need to build. I would think the program would work as any other basic program.
Diet's going to be the most crucual aspect of the thing thing (since fat loss is 80% of the goal). And it seems like there's a lot of ways to go about the diet, as long as you eat enough protein and stick to the plan.
I'd still probably recommend following a regular program by the letter and see how that does.
What makes a guy like Nate Green, who is 24 years old and has no college degree, more "certified" or "credentialed" to design a program than someone such as ourselves, who might have been weight training for many years and know our own bodies the best?
I've only read a fraction of the literature out there just to get a foundation of knowledge. But it's appearing more and more that the world of fitness publishing is out there to make a pretty penny, coming out with these new "21st century techniques" like undulating periodization and using a "horizontal push accompanied by horizontal pull" and other gimmicky stuff like that. I do however read articles about effective and safe technique.
Perhaps because Nate recommends "crazy" exercises that work. Oh, and he has done alot of work studying with mentors, workshops, conferences, reading, lifting etc...
But really Rodale chose him to write a book for none of those reasons but rather his Abercrombie look
But bro, go ahead and follow the advice of the best looking bro at the gym bro. His shredded abzzz will be yours bro.
As you have seen your broscience ab knowledge is now at PhD level, so just stick to 3 sets of everything bro and the Abercrombie girls will be gushing.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I think Nate Green's advice is wicked cuz when I see him at the conferences he always goes home with a personal trainer girl that night so hes got the walk the walk and talk the talk.
I dunno if I'd do HIIT for my cardio if I was a fatty that doesn't have a good base. Combined with aggressive strength training you'll probably drop a nut. Perhaps something more along the lines of low intensity, long duration cardio might be more in order.
I think Nate Green's advice is wicked cuz when I see him at the conferences he always goes home with a personal trainer girl that night so hes got the walk the walk and talk the talk.
Dog, Mike Vick hope dat Nate used some protection. When Mike Vick played quarterback Mike Vick's protection was no good so Mike Vick had to runz a lot and now Mike Vick has to take pills. It gotz so bad dat Mike Vick had to give Mike Vick a fake name because people be like "Oh, dat Mike Vick, he got no protection."
Dog, Mike Vick hope dat Nate used some protection. When Mike Vick played quarterback Mike Vick's protection was no good so Mike Vick had to runz a lot and now Mike Vick has to take pills. It gotz so bad dat Mike Vick had to give Mike Vick a fake name because people be like "Oh, dat Mike Vick, he got no protection."
I was not talking that Nate Green is the quarterback. I dunno mabey he is when he palys football but I was thinking more like that he has ladies on him werever hes at so he must be doing a wicked good workout.
Dog, Mike Vick hope dat Nate used some protection. When Mike Vick played quarterback Mike Vick's protection was no good so Mike Vick had to runz a lot and now Mike Vick has to take pills. It gotz so bad dat Mike Vick had to give Mike Vick a fake name because people be like "Oh, dat Mike Vick, he got no protection."
I was not talking that Nate Green is the quarterback. I dunno mabey he is when he palys football but I was thinking more like that he has ladies on him werever hes at so he must be doing a wicked good workout.
I guess not bu my idea is that mabey krayzk can think that Nate Green's book is probably a real good thing cuz Nate gets women from his workouts so mabey krayzk will to. He may not look lile a mens health Abercrombie person but he gets the poonani.
What makes a guy like Nate Green, who is 24 years old and has no college degree, more "certified" or "credentialed" to design a program than someone such as ourselves, who might have been weight training for many years and know our own bodies the best?
I've only read a fraction of the literature out there just to get a foundation of knowledge. But it's appearing more and more that the world of fitness publishing is out there to make a pretty penny, coming out with these new "21st century techniques" like undulating periodization and using a "horizontal push accompanied by horizontal pull" and other gimmicky stuff like that. I do however read articles about effective and safe technique.
Couple of points:
First welcome to the forum. It's been my experience that this is an incredibly knowledgable group that will set you straight. But, this can be a pretty brutal group when they smell blood in the water. I'm thankful for the honesty, because faulty ideas will get shot down pretty quickly. But, it can be offsetting when you're trying to ask for help and all you seem to get is ridicule.
You're right in suggesting that a lot of the products being put out today are gimmicky. However, I'm not sure what is gimmicky about undulating periodization, or push/pull programming.
Hi guys, I am new to the community and would love to share my newly designed training program with you and get some feedback on it. My goal is to acheive the "Men's Health" or Abercrombie model physique. Names which come to mind are the Carlson twins, Nick Auger, and Alec Musser - all of whom have modeled in some form or another.
A few stats about myself.. I am 6'3", 205 pounds with an estimated body fat % of 18%. Getting this down to around 8-9% is the goal, as that extra body fat is really covering up those shredded muscles laying underneath! I am not new to weight training but want to become more disciplined and consistent in trying to get to that level. I have read books such as Body for Life, Built for Show, and just recently Vince Delmonte's No Nonsense Muscle Building. I've found something useful in each one. With my knowledge base, this is what I have put together:
12-week phases
take one week break between each phase
each phase would be unique by differentiating one week routine
12 x 4 = 48 weeks
48 + 4 = 52 weeks
one week routine would look like:
Mon Strength training
Tues Cardio (HIIT)
Wed Strength training
Thur Cardio (HIIT)
Fri Strength training
Sat Cardio (aerobic)
Sun Off
OR
Mon Cardio (HIIT)
Tues Strength training
Wed Cardio (HIIT)
Thur Strength training
Fri Cardio (aerobic)
Sat Strength training
Sun Off
The split:
Mon upper body, abs
Tues
Wed lower body, abs
Thur
Fri upper body, abs
Sat
Sun
then week after do:
Mon lower body, abs
Tues
Wed upper body, abs
Thur
Fri lower body, abs
Sat
Sun
Upper body: 2 exercises for chest, 2 for back, 1-2 for shoulders, 1 for triceps, 1 for biceps, 2 for abs
Lower body: 1 exercise for quads, 1 for hamstrings, 1 for calves, 2 for abs (obviously with compound movements this will not be exact)
Possible exercises for lower body: squats, deadlifts, lunges, step-ups, clean pulls, calf extensions (several variations for squat and deadlifts)
As you have seen, you'll be working your abs last on each of your three weight training days. Each day you want to do one exercise that targets the lower abs and one that targets the obliques. Your upper abdominals are the ones that seem to need the least work. Focus on your weaknesses!
Additionally, the reason why I am doing only 1-2 shoulder exercises is because you already work those when doing bench presses and even cable rows. Eric Cressey recommends cutting out shoulder isolation altogether.
Finally, this is what the rep and set combination would look like:
week 1 3x10
week 2 5x5
week 3 3x10
week 4 3x15
week 5 3x10
week 6 pyramid 3 sets going from 12-10-8
then repeat for weeks 7-12
The reason why I did it this way is to have the 3x10 be the foundation of your set-rep combo while including in the 5x5 for strength and the 3x15 for endurance. Then in week 6 you pyramid to mix it up even more. The body is very good at adapting so I want to change things up to keep my body from hitting those plateaus.
So to sum it up, this upper/lower body split would be done for 12 weeks. Then after that, I have another 12-week plan that goes from upper/lower body split to a more isolated phase. If you would like to know more than PM me.
As far as nutrition, this is probably my weakest link! I have to start getting better at feeding my body with better whole foods rather than processed junk. At the same time, I don't want to go completely OCD with this. I plan to eat 5-6 small meals throughout the day. 3 meals would be pretty substantial while the other 2-3 would comprise of protein shakes and healthy carbs. I will allow myself one cheat day per week so that my metabolism doesn't adapt to my lower caloric intake and start becoming more efficient and storing food energy.
I was doing some research and Greg Plitt (who has an absolutely awesome physique) said he eats 2 large meals a day, sometimes even 1. He says for most people just 3 meals a day is fine, and for a guy who looks like that, I'll take his word for it. This of course means 3 meals with nothing but quality foods. He does take whey protein though. He stays off sugar and does not eat anything 4 hours prior to going to bed. I'm going to try to start incorporating some of those practices into my lifestyle.
Thanks for reading, this definitely hasn't been one of my shorter posts in any forum. I can already start seeing the "flaming" about to occur - "Abercrombie is ghey!" haha. All I can say is, to each his own. I don't want to become a model (I'm pretty average-looking), I just want to attain that type of physique.
Your thought process is off. Everyone is attempting to convey the same message to you on this thread. Planning your training regime and diet program simply around what someone with a "great physique" tells you is unwise.
For example, a friend of mine does EVERYTHING wrong. He has an irregular diet, never sticks to the same training program for more than a week, and drinks quite a bit. With all of this being said, he looks like he should be plastered on the front of a Mens Health magazine cover.
So, if I put on Krazyk's thinking cap, I'm going to go spend my time downing shots of Jack Daniels while waiting for my Baconator combo to be hoisted out the drive through window. After the meal, I'm going to scurry over to the gym for a few sets of bench press and preacher curls.
Do not believe everything that you hear, read, or see for that matter.
PS it's not even a bad workout on the face of things. The year-long periodization makes me LOL a bit but in practice the notion of 6-12 week cycles isn't that bad, and the training itself isn't *horrible*.
I'd want to factor the HIIT in to the stress calculation and manage diet accordingly, but in the scheme of things this isn't a totally shitty workout.
I just get laffs from the thought processes behind it.
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Critique/evaluate my "Abercrombie Body" training program
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