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Stronger, Faster, Leaner

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Q:I was looking for a workout routine.  I am gonna be a police officer sometime soon.  I can do single arm preacher curls with 45's and bench 130.  I run a 16 minute 1.5 mile, but I wanna be better.  I wanna be stronger.  I have fat I need gone. Well it's mainly just my hips ha-ha!  I need my endurance up, but I wanna be more effective.

-J.U.


My Answer: If you're looking to be stronger, faster and leaner, then I would suggest choosing between 2 programs:

Strength Training for Fat Loss

8x8

Both of these programs are featured in the 7 Strategies for Fat Loss chapter of Strength and Physique: The Articles.

Carb Cycling for Mass

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Q:I saw your article on Bodybuilding.com, so I went to your site and got your workout.  I'm 37, 6'1" 189 pounds, and I'd estimate about 17-18% body fat based on photos online of body fat % pictures. Have been lifting weights recreationally for several years, but never really making good progress.

As far as diet, would you recommend using this calculator for body recomposition? If so, it's recommending that I eat 182g protein, 70g carbs, 93g fat on rest days, and 182g protein, 381g carbs, 56g fat on training days.  Or follow a different plan entirely?  What do you think about that?

I don't necessarily want to gain more weight, but want to add more visible muscle. I have some muscle, but long arms and legs.  I have a definite chest that feels hard when I flex, but wish it to be more defined and visible  Unfortunately, other than the gym, I'm pretty sedentary due to work.

As far as your lifting program, how do you recommend determining what my six rep max is for…

Variations of the Commando Pull-up aka Cliffhanger Pull-up

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Bodybuilding Calisthenics: The Potpourri Routine

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The Potpourri Routine is a forgotten bodybuilding workout that predates the invention of sets. It is the 1930's version of German Volume Training and was a favorite of John Grimek. In potpourri training, you perform 6-10 exercises for a muscle group, but only one set per exercise.

The Potpourri Routine is purely a hypertrophy program, designed to build up the size of the targeted muscle group.  For this reason I like to apply the Potpourri Routine to my calisthenics workouts.  If you want to body build on calisthenics only, then the Potpourri Routine is the way to do it

The main exercises in any body weight hypertrophy program are pull-ups, dips and squats.  So in the Potpourri Routine you must apply a high number of sets and a variety of movements to these 3 calisthenic movements.  The following are sample Potpourri Routines for each of these core exercises:


Pull-pourri:
Archer pull-upHeadbanger pull-upL-sit pull-upCommando pull-upWide grip pull-upWide grip chin-upMedium grip pull-…

Lumberjack press

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30 Degree Pull-ups

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30 degree pull-ups, as known as lean away pull-ups.  Pull to waist and lean back.  The movement is a hybrid of the pull-up and the row.

Headbanger Pull-ups

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Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar. Here are four variations of the headbanger pull-up:


Headbanger chin-ups Headbanger chin-ups under the bar L-Sit headbanger pull-ups Commando headbanger pull-ups, aka Inline headbanger pull-ups