Pumpkin pie. Pumpkin cheesecake. Stuffing. Turkey. More pumpkin cheesecake. There’s no ignoring the fact that it’s tough not to take in a serious amount of excess calories this time of year. But, here’s some really great news: You can totally indulge and get huge in a good way. “You can deliberately and strategically use the holiday feasts to increase muscle mass,” says Jake Hicks, MS. Ed., XPS, Performance Specialist with EXOS. “The key is depleting and replenishing glycogen and allowing optimal rest days between the training of muscle groups.”
Here’s how it works: When you deplete glycogen through resistance training, you increase insulin sensitivity. And that puts your body in a position to handle an ample amount of carbs while minimizing fat gain, says Hicks. “In order to take advantage of the enhanced sensitivity after resistance training, elevated calories and carbohydrates are necessary and beneficial to replace glycogen,” he explains.
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The key: Chose the right methods of training to maximize glucose uptake. “The more you deplete glycogen stores, the more room you have and the more you need to eat to maximize the benefits of increased calories this holiday season,” says Hicks.
To build more mass the concept is to lift heavier loads for longer amounts of time. “Clustering heavy weight with compound movements is the best way to pack on the most muscle when consuming high amounts of calories,” says Hicks.
Try a complete glycogen depletion routine before you indulge in the holiday treats.
Click to the next page for tips >>>
Glucose Depletion Workout Tips:
*Lift a few hours prior to a big holiday meal to take full advantage of your anabolic window and excess calories.
*Utilize the extra energy with heavy compound movements followed by simple and effective compound sets.
*Maximize the rep schemes by using the highest loads possible to successfully complete the target rep range.
*Perform all reps in a continuous tempo to utilize and incorporate maximum muscle fiber activation.
*Longer rest periods are necessary when using clusters.
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Click to the next page for your holiday workouts >>>
The Workouts:
Lower Body Emphasis
Activation Superset: 3 sets
Leg Extension- x20
Prone Leg Curl- x20
Rest Interval- None
Working Sets for Strength: 8 sets
Front Squats- x3
Rest Interval- 3-4 minutes
Working Supersets for Strength/Hypertrophy: 4 sets
RDL’s- x6
Rear Foot Elevated Split Squats- rep and a half x 12
Rest Interval- 2-3 minutes
Drop Sets to failure: 3 sets
Leg Extension- 12-18 reps
Prone Leg Curl- 12-18 reps
Rest Interval- 1-2 minute
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Upper Body Push Emphasis
Activation Superset: 3 sets
Triceps Rope Extension- 20 reps
Chest Fly’s- 20 reps
Rest Interval-None
Working Sets for Strength: 8 sets
Flat Barbell Bench Press- 3 reps
Rest Interval 3-4 minutes
Working Compound Sets for Strength/Hypertrophy: 4 sets
Inclined Dumbbell Bench Press- 6 reps
Cable Fly’s- rep and a half x 12
Rest Interval- 2-3 minutes
Compound Sets to Failure: 3 sets
Triceps Push Down- 12-18 reps
Dumbbell Lateral Raise- 12-18 reps
Standing Dumbbell Over Head Press- 12-18 reps
Rest Interval- 1 minute
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Upper Body Pull Emphasis
Activation Superset: 3 sets
Standing Straight Bar Bicep Curls- 20 reps
Straight Arm Cable Pull Downs- 20 reps
Rest Interval- None
Working Compound Sets for Strength/Hypertrophy: 8 sets
Neutral Grip Pull Ups (Weighted if needed)- 5 reps
Bent Over Reverse Dumbbell Fly- 12 reps
Rest Interval- 3-4 minutes
Working Compound Sets for Strength/Hypertrophy: 6 sets
Single Arm Bentover Dumbbell Row- 5 reps
Cable Close Grip Pulldown- 12 reps
Rest Interval- 3-4 minutes
Working Compound Sets for Hypertrophy: 3 sets
Dumbbell Bilateral Bicep Curl- 15 reps
Reverse Bicep Curl- 15 reps
Dumbbell Bilateral Hammer Curls- 15 reps
Rest Interval- 1 minute
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