Below is my training schedule. 3 days a week, in and out of the gym in under 40 minutes (warm up included) as long as I don’t spend too much time chatting between sets with co-workers and gym members.
Day A (Sunday):
A1) Trap Bar Deadlift – 3 x 3
A2) Weighted Chins ups – 3 x 5,6,8
B1) Gluteham Raise – 3 x 10
B2) Weighted Hyper Extension – 3 x 15
Day B (Tuesday):
A1) Weighted Dips – 3 x 2-8
A2) Weighted Hyper Extension – 3 x10
B1) Trap Bar Row – 3 x 8, 1 x 10-15
B2) Ab Wheel Rollouts – 3 x 10
C) Cable Face Pulls – 3 x 15
Day C (Thursday):
A1) Front Squat – 3 x 5
A2) Weighted Pushups – 3 x 10
B1) Band Hip Thrust – 3 x 15-20
B2) Seated Cable Row – 3 x 15-20
Diet first, training second.
Think of your diet as a box. How much, or how little, you’re eating, will determine the boundaries of the box; how big or small it is. The bigger the box, the more stuff you can put inside without it spilling over into the streets and having people point in your general direction while laughing as you scramble to pick up your unmentionables.
Now that “stuff” I talked about earlier, that’s the training. When eating at maintenance or above, you can get away with a lot more training wise without getting run down or halting your progress than you would while dieting. My diet-determined box is small, which doesn’t leave much room for a lot of sets and reps, so I’ve only included big lifts that will give me the most training bang for my time & effort invested, with enough accessory exercises to add a little extra emphasis to areas I want to focus on (upper back, booty and core strength).
Maintaining (or increasing) your strength while on a diet is an ideal situation, since doing so is a pretty solid indicator that you’re not losing muscle mass. To keep it as simple as possible, I give myself a number of reps to hit on the big compound lifts and if I hit that number and feel good about it, I increase the weight by 5-10lbs during the next session, staying there until I hit that rep number again. Since I’m eating like a baby bird, my strength gains are nowhere near where they would be if I were eating well, but I’m cool with that. Strength maintenance is my goal, so any gain is icing on the delicious cake of Sexification.
For cardio, I do nothing but walk 45-60min on my off days (or a random game of Dance Central), and I only do this because I love reading and being on the treadmill for an hour gives me some quiet time to do just that.
So far I’ve had a nice increase of strength on all my exercises, but the workouts have definitely become more taxing in terms of effort. I’m not run down by any means, but nor am I super excited for a set of heavy chin ups and deadlifts like I was pre-dieting. In light of that, this weeks training will be the last where I increase the weight in any of the exercises, and going forward I’ll just keep everything the same and ride those numbers out until I’m done dieting.
Here are some take away points for YOU:
1 – Focus on the big training rocks. Nothing wrong with included other exercises, but make sure you have your basis covered to a certain degree.
2 – Less is more. Your recovery is already compromised to a degree on a diet, so do less while making sure that the work you do in the gym is meaningful. I recommend training 3 days a week max. Use the extra time this saves you to enjoy your life outside of the gym.
The next Sexification update won’t be until April 1st, but starting next Sunday I’ll be undergoing a more strict diet for 2 weeks to finish off this phase, so I’ll be talking all about that.