> Follow this 12-week program to reboot your workout, build lean mass, and boost strength gains.
WITH WARMER WEATHER on the horizon, you might not be sure which workout protocol to adopt to lead into summer. Should you stay the course? Start looking to lean out? Finally test out that Zumba class? To help give you direction we tagged in trainer and coach Prince Brathwaite, CEO and founder of Trooper Fitness in New York City and winner of last October’s 2016 NPC Brooklyn Grand Prix. Leading up to the contest, Brathwaite wasn’t sure which division he best fit—Physique, Classic Physique, or Bodybuilding—so he trained his ass off and put on size while staying lean and shredded and competed in all three! Follow his routine and pair it with an ultraclean diet and you’ll see similar results—lower body fat and way more muscle.
PART I: ENDURANCE
“IN THE ENDURANCE phase of the program you’ll work with more volume to prime your muscles for the literal heavy lifting ahead,” explains Brathwaite. “The fourday split allows the lifter to ease back into using perfect form on his lifts, which will carry over to more efficient form for when things get heavy.” Start by performing 12 reps. For each subsequent set, lighten the load and increase the reps. This will ensure that you can lift the most weight during the first set, then tax different muscle fibers with lighter weight. You’ll preserve your joints as well, as you’ll have to lighten the load to complete all of the reps.”
Single-leg Stepup
Hold a dumbbell in each hand and place one leg on a medium-height box. Drive up, keeping all of your weight on your front leg.
Diese Geschichte stammt aus der April 2017-Ausgabe von Muscle & Fitness Philippines.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent ? Anmelden
Diese Geschichte stammt aus der April 2017-Ausgabe von Muscle & Fitness Philippines.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
What's The Deal With CBD?
This plant compound found in marijuana may be able to help drive gains by wiping out pain and boosting recovery.
Challenge Your Full-body Power While Saving Your Joints
Challenge your full-body power while saving your joints.
Balancing Act
The single-leg BOSU ball deadlift isn’t easy to master but will strengthen your core while you try.
Major Gains
How iZombie star ROBERT BUCKLEY pumps up.
10 Game-changing Moves To Get You Ripped
Weave These Demanding Exercises— As Demonstrated By Ifbb Pro League Men’s Physique Pro Anton Antipov— Into Your Routine With This Four-week Plan That Will Build Slabs Of Muscle And Get You Shredded.
10 Game-changing Moves To Get You Ripped
Weave these demanding exercises— as demonstrated by IFBB Pro League men’s physique pro ANTON ANTIPOV— into your routine with this four-week plan that will build slabs of muscle and get you shredded.
For Quality Gains Try A Push/Pull Split
Clean up your training program with smart progression and a push/pull split for consistent size and strength gains.
The M&F Guide To Crushing Stress
You can’t be healthy and fit—inside or out—if you’re constantly feeling the weight of the world. Here’s how to show anxiety who’s boss.
The Great Outdoors Workout
Whether you’re just starting out or have been lifting for years, hitting the gym can feel a bit too mundane at times. So why not exercise outdoors?
Union Jacked
TOM HOPPER, star of the new Netflix show The Umbrella Academy, may be a well-mannered English gentleman. But in the gym, he’s a beast. Discover the keys to his fitness badassery.
