The half-marathon, or a 13.1 is a great run. It’s not extremely long, but it’s also far from short. If you’re relatively new to running, then the 13.1 half-marathon is a nice step-up benchmark after the 5K and 10K. If you’re a bit more of a seasoned runner, then a 13.1 a good way to stay competitive without regularly going all in on a full marathon or ultra marathon distances. And on the other hand, if you’re the type that’s not too enthusiastic about running, being able to run a half-marathon comfortably is a solid ability to have.
Training for the 13.1, it isn’t as simple as just running. The running component of training needs to be calculated and smart. Progressing too fast can easily lead to injury. In addition to building up the miles, you should be building up muscular strength and endurance too. Strength and endurance training for running distances that range anywhere from the mile run to an ultra should compliment one another. Running will give you the lungs and stamina, and the work in the weight room will provide a muscular support system.
The following is a 9-week training program by Cody Harter (@codyharter), a USA Track & Field coach (USATF), a certified strength and conditioning specialist (CSCS), and the owner of Harter Strength & Conditioning (@harterstrength) in Plano, Texas. Harter had followed this exact training plan in preparation for a local half-marathon.
The runner’s 13.1 workout plan overview
There are five training days during the week and two days off for rest and recovery. Three of the training days include both weight training and running. Two of the training days are running-only.
The three weight training days are broken into two strength workouts. There is an upper body and core strength workout and a lower body and core strength workout. The two strength workouts are alternated throughout the week.
As for the running: four of the workouts during the week are for general endurance with one workout per week dedicated as a “tempo run” or “repeats” to focus on speed and pace.
Runs will progressively increase in distance over time, peak at the mid-way point of the training plan, then slowly taper down before the race.
The weekly training split for half-marathon training
Monday: Rest/recovery Tuesday: Weight training + run Wednesday: Weight training + run Thursday: Weight training + run Friday: Rest/recovery Saturday: Run Sunday: Run
The strength training schedule and workouts
In week 1, the first workout will be repeated twice. In week 2, the second workout will be repeated twice. Continue to follow this alternating schedule for the remainder of the training program.
Strength workout #1: Upper body and core
Bench Press 4 sets x 10 reps
Pull-Ups 4 sets x 10 reps
Dips 4 sets x 10 reps
Military Press 4 sets x 10 reps
Med Ball Sit-Up 4 sets x 20 reps
Hanging Leg Raise 4 sets x 10 reps
Strength workout #2: Lower body and core
Front Squat 4 sets x 10 reps
Elevated Reverse Lunge 4 sets x 10 reps
Hang Cleans 4 sets x 10 reps
Dumbbell Romanian Deadlift 4 sets x 10 reps
Sprinter Crunch 4 sets x 20 reps
TRX Jack Knife 4 sets x 10 reps
The running schedule and workouts
Key:
R – rest
AR – active recovery
* indicate either a “tempo run” or “repeat”. Each week will be progressively be different
# indicates the mileage
What is a tempo run?
The purpose of the tempo run is to train the body to maximize oxygen consumption. While training at higher intensities the body releases lactate and subsequently causes the muscle to fatigue. Increasing lactate threshold allows the muscles to keep contracting and remain less acidic for longer periods of time.
What is a repeat?
Repeats are more for pacing. Most set their paces at or slightly above the goal pace for a race. It’s important to set a rest pace that allows you to recover, but remains fast enough to challenge the cardio respiratory system to slow down while still doing moderate work.
The Tuesday running schedule
Week 3: 3-mile tempo run: 4 sets at 90% max effort for 3 minutes with 90 seconds as a recovery jog.
Week 4: 800 meters repeats: 6 sets at 80% max effort with a 2 minute recovery jog.
Week 5: 5-mile tempo run: 4 sets at 90% max effort for 5 minutes with 90 seconds as a recovery jog.
Week 6: 1600 meter repeats: 4 sets at 80% max effort with a 2 minute recovery jog.
Week 7: 5-mile tempo run: 4 sets at 90% max effort for 5 minutes with 90 seconds as a recovery jog.
Week 8: 800 meters repeats: 6 sets at 80% max effort with a 2 minute recovery jog.
It’s true: some people do build muscle faster. Maybe it’s genetics, but it could also be that they’ve just figured out the right formula for what works for them best. We are all different on multiple levels. You and a friend could hit the gym for 6, 8, or 12 weeks and do the exact same plan, but at the end your friend gained more muscle and lost more fat. While you’re stoked for your friend, it can be frustrating. But don’t let it get you down, it happens to a lot of us. Read on for our take on how to build muscle — and fast.
Before we begin, let’s assume you’re already following a workout plan. If you’re not, that’s objective number one. We have several options for a variety, check out this piece with 35+ FREE workout plans for different goals and ability levels. Everything starts and progresses from there.
The Basics of Muscle-Building
Building muscle is a journey rooted in understanding the basics of muscle hypertrophy, which is the scientific term for muscle growth. At its core, muscle building is about more than just lifting weights; it’s a complex process involving progressive overload, hormonal responses, and targeted exercise.
Progressive overload is fundamental to muscle gain. This principle involves gradually increasing the amount of weight or resistance in your strength training routine, challenging your muscles to adapt and grow stronger. Lifting weights isn’t just about picking up heavy objects; it’s about engaging your muscles in a way that stimulates growth.
When you lift weights, especially when focusing on major muscle groups like the chest, back, and legs, you create micro-tears in the muscle fibers. The process of repairing these tears, coupled with adequate rest and nutrition, leads to muscle growth. This is where dietary protein plays a crucial role, providing the amino acids needed for muscle protein synthesis. (Which we will get into later on)
Resistance training triggers the release of anabolic hormones like testosterone and human growth hormone, which are key players in muscle development and recovery. It’s not just about the amount of weight you lift, but also about the correct form, the range of motion, and the mind-muscle connection that ensures you’re effectively targeting the intended muscle groups.
Another aspect of muscle building is ensuring a holistic approach. Focusing on major muscles is important, and incorporating exercises that engage multiple muscle groups and promote overall balance and strength can lead to more comprehensive muscle development. This approach not only aids in building muscle mass but also enhances overall body strength, functionality, and reduces the risk of injury. Remember, muscle building is not a one-size-fits-all process; it requires patience, consistency, and a tailored approach that considers your unique body composition, goals, and fitness level.
Here’s some things to try if you’ve gotten stuck:
1. Focus Strength to Build Muscle
Not all workout plans are created equal. While there are many multi-purpose ones that you can use for building muscle or losing weight, sometimes you might need something a bit more specific, something that focuses on getting stronger or specifically focused on muscle growth. Working towards “getting ripped” can get exhausting or even lead to overtraining. And high-intensity interval training (HIIT) and circuit training is different than strength-training. For example our 10×10 workouts, the high-intensity Hurricane series, and Built for the Beach v3.0 could be overwhelming on your body. Take a look at something like our 3-week Super-3 workout plan or the 4-week Pre-Cut workout plan for a shift exclusively towards muscle building or muscle growth. You notice a change of exercise types, sets, reps, and rest. Strength plans or muscle building plans typical have less exercises, more focus on compound lifts, lower reps, and longer rest periods. This might be the change you need to build muscle faster.
2. Adjust Your Workout Frequency
Your traditional bodybuilding splits like our Push, Pump, and Stretch workout plan, typically train one or two muscles once per week. First off: there’s nothing wrong with this approach. Don’t let anyone tell you it doesn’t work because it does. Maybe not for them, or maybe because a change is needed. Similarly to our point about focusing on “getting stronger” vs. “getting ripped”, that may involve looking at your workout frequency. Instead of training a muscle once per week, hitting it two to three times per week could be the new stimulus it needs to grow muscle mass. Check our the 3-day strength-training plan for workout partners, or as we mentioned above, the 3-week Super-3 strength-building plan. Both plans train muscles multiple times per week and are specifically designed for muscle building and muscle mass.
3. Tweak Your Weights, Reps, and Rest
It’s quite possible that the workout plan you’re following is perfectly fine, it just needs some smaller tweaks. Sometimes bigger, more abrupt changes aren’t necessary, and could even be detrimental. If you’re really enjoying the plan you’re on, you feel good, but want to tweak it just a little bit then start small. Instead of doing 12 reps, bump up the weight and do 8 or 10. Instead of only taking 30, 40, or 60 seconds rest between sets, bump that up to 90 or 120+ seconds, especially if you’re doing lower rep with heavier weight. In fact, a study in the Journal of Strength and Conditioning research found that 3 minute (long) rest periods resulted in more strength and muscle growth versus the 1 minute (short) rest periods. These small tweaks, over the course of a few weeks, could be all your body needs to start putting on muscle mass.
4. Flip the Script: Increase Reps, Reduce Weight
This is going to sound completely contradictory to what we’ve written above, but it is 100% possible. Your body might not want to respond to the lower reps and heavier weight approach. It could be the opposite. Sometimes the body and muscles want something shocking or disruptive. Maybe it’s a finisher set of 15 or 20 reps for each exercise of the day. You’d be surprised what little changes in the other direction might do as well. Check our this piece for more super-intense, pump-producing techniques to support muscle growth.
5. Self-Assess Your Effort Level
How hard are you actually going? Are your rest periods becoming overextended? Did you actually go to the gym all week? Are you keeping track? You don’t need to carry around a little notebook or log all your workouts in an app, but have a good idea of what your benchmarks are. And be honest with how much effort you’re actually putting in. To build muscle, you’ve got to put in the hard work.
6. Focus on Technique
Sometimes the difference between a good workout and an amazing workout is technique. Improving your technique is one of the most effortless ways to gaining more muscle mass. Forcing on technique improves the concentrated stress we can put on targeted muscle groups which results in a more impactful workout session. If you’re a beginner, check out our piece on the 20 basic exercises and how to do them properly. For muscle gain, technique matters.
7. Up Your Protein Intake
As we exercise, tiny little muscle fibers are torn and broken by the stresses of the workout. Throughout the day, and especially after exercise, the body is constantly in a state of repair. The repair material of choice for muscle tissue is amino acids broken down from the proteins in the food we eat. If the presence of amino acids is not sufficient the body will start to take it from other places. This process is what we refer to as “muscle wastage” or muscle catabolism, something we want to avoid at all cost if muscle gain is the main goal. Make sure you’re consuming enough protein rich food in your diet is essential for continuous muscle growth. There are many mixed opinions on how much protein intake we need ranging from .5 grams per pound of bodyweight to nearly 2 grams per pound of bodyweight. “Bodybuilding” rule of thumb has been around 1 gram per pound of bodyweight. Prot
8. Consume Quality Food
What you put in is what you get out. You can’t expect to build muscle mass or promote new muscle growth by eating junk food. And, protein isn’t just the only muscle building food. Foods are made up of macronutrients: protein, carbohydrates, and fats. Those macronutrients, in addition to our total daily caloric intake, will determine how our body composition changes. To make life a whole lot easier, we’ve compiled 25 of the best muscle-building foods. That’s a good starting point. Without the right calorie and macronutrient combination, your gains will never be where you want them.
Are you in calorie surplus?
As we’ve mentioned, our bodies are in constant in a state of catabolism (break down) or anabolism (building or adding). When you maintain a calorie surplus your body is most often in a state of anabolism, a desired state for muscle building. The reverse goes with being in a calorie deficit. If you haven’t been gaining muscle mass, then chances are you’re not eating enough. For an in-depth look at how to figure out how much food you need, check out our piece on intuitive eating for lean muscle.
9. Hydrate for Muscle Growth
To build muscle faster, you don’t need to walk around with a gallon water jug everywhere you go. Let’s be honest: it look a little silly. But skimping on the H20 isn’t going to cut it either. The general rule of thumb for how much water you need is half your body weight in ounces. If you’re 180 pounds that 90 ounces. The American College of Sports Medicine recommends an additional 12 ounces for every 30 minutes of exercise. If you’re coming in short on that number, here’s something to consider: the Journal of Strength and Conditioning found that weight lifters in a dehydrated state experienced a reduction in their one rep max on the bench press. This is a very easily overlooked factor in the game of muscle building.
10. Prioritize Quality Sleep
Think that trouble you had falling asleep or those late nights aren’t affecting your workouts or muscle building efforts? Think again. A recent study in the Journal of Science and Medicine in Sport found that inadequate sleep impaired maximal strength in compound exercises. Sleep is absolutely critical for muscle performance, muscle growth, and recovery. It’s that simple. If you want to build muscle faster, try and get 7-8 hours each night.
If you’re like the countless others with issues getting good sleep, it could be a number of factors from your room temperature being too warm or the blue light from your phone fooling your brain into thinking it’s day time. Stop killing your gains by struggling to get good shut eye, check out our piece on the 10 best ways to get better quality sleep
When the weather is great, no one wants to spend too much time cooped up in the gym. The 4-week Intermix workout plan by HFP contributor Bryan Olson (@thebryandavidolson) is the perfect solution for building lean muscle when you want to keep training time to a minimum. Another added bonus: cardio is kept to a minimum too.
There’s two parts: weight lifting days and conditioning days. Only two days are in the gym and three can be done outdoors or at-home.
How the Intermix plan works
The weight lifting days (two) are solely focused on building rock-solid lean muscle with the five big lifts: squat, deadlift, bench press, row, and overhead press. You’ll perform each exercise for 10 reps and rest for approximately 90 seconds. This is a sweet spot for building mass.
In between the weight lifting days are the bodyweight-only conditioning workouts (three). These routines will compliment the muscle-building routines and act as fat-loss accelerators. They’re high-intensity, non-stop circuits to get your heart rate elevated and metabolism firing.
With the combination of these two, you’ve essentially transformed your body into a lean, mean, muscle-building machine. You’re bulking up and cutting fat, simultaneously.
Work out for five days straight, then rest for two days. Day 1 and day 4 are in the gym, day 2, 3, and 5 are outdoors or at-home. Follow the plan for 4 weeks then cycle through another round but increase the weight used. Or, transition onto another program. If you want more mass, try our 4-week Bulk Up plan. More strength? Try the 4-week Pre-cut plan or the 3-day Monster plan. If you want a similar program, check out our Quick-Switch workout plan. If you’re looking for more weight training, check out the BUILT for the BEACH v2 workout plan.
The Intermix Workout Routines
DAY 1 — In the gym
1. BACK SQUAT 3-5 sets 10 reps rest 90 sec
2. BENCH PRESS 3-5 sets 10 reps rest 90 sec
3. BENT-OVER ROW 3-5 sets 10 reps rest 90 sec
4. OVERHEAD PRESS 3-5 sets 10 reps 90 sec
DAY 2 — Outdoor/at-home
Complete 3 rounds with 60 seconds rest
1A. BURPEE x 10
1B. MOUNTAIN CLIMBER x 20
1C. FLUTTER KICK x 30
Complete 3 rounds with 60 seconds rest
2A. PUSH UP x 10
2B. JUMPING SPLIT SQUAT x 20
2C. HOLLOW ROCK x 30
Complete 3 rounds with 60 seconds rest
3A. JUMP SQUAT x 10
3B. ICE SKATERS x 20
3C. JUMPING JACKS x 30
Day 3 — Outdoor/at-home
1. RUN 1-2 miles
Repeat the following circuit until 100 reps are reached.
2A. PUSH UPS x 10
2B. SQUATS x 10
2C. PLANK SHOULDER TAPS x 10
2D. SUPERMAN x 10
3. RUN 1-2 miles
Day 4 — In the gym
1. DEADLIFT 3-5 sets 10 reps rest 90 sec
2. BENCH PRESS 3-5 sets 10 reps rest 90 sec
3. FRONT SQUAT 3-5 sets 10 reps rest 90 sec
4. OVERHEAD PRESS 3-5 sets 10 reps 90 sec
Day 5 — Outdoor/at-home
1. JUMP ROPE x 4 minutes with no rest.
2. DB THRUSTER x 20 seconds on. 10 seconds off. Complete for 4 minutes.
3. DB RENEGADE ROW WALKS x 20 seconds on. 10 seconds off. Complete for 4 minutes.
4. 40 YARD DASH x Sprint very minute on the minute for 4 minutes.
5. LUNGES FOR TIME x 4 minutes with no rest.
This workout series was originally produced by HFP for MensFitness.com.
The primary objective of the Super-3 workout plan, as designed by HFP expert contributor Wyatt Krueger (@WyattKrueger), is to dramatically increase your strength. It’s a simplified, yet unique and challenging plan with a strategic variety of exercises.
Many of you may have heard of the Big 3. The squat, deadlift, and press. The plan is built around much of that and enhanced with two other elements. The workouts are broken into three parts: a main/compound lift, an accessory lift, and a stabilization lift. These are the Super-3.
A main/compound lift will stimulate several muscles in the body. An accessory lift will act as a supplement to the main/compound lift. By adding in accessory lifts, you can target weaker areas to improve. For example: strengthening weak hamstrings and glutes will improve your squat. The stabilization exercise, which comes last, will improve your midline core strength, ultimately helping all of your other lifts. Overhead stabilization is overlooked in most programs, but should be included various times throughout the week. They’re a game-changer when it comes to shoulder strength, full body strength, shoulder stabilization. They even do a number on your abs and obliques.
How to follow the Super-3 workout plan
For three weeks you’ll workout out three days per week with rest or cardio in between. You might be wondering if three workouts per week and three exercises per session is enough? The answer is, yes. In the Super-3 workout plan you’re effectively covering all muscle groups during those three days, even if you don’t see some of more common exercises from other programs. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. If you’re giving it your all on every rep and set of each exercise, you’ll be ready for your post-workout shake, nap, and sports massage.
How much weight or resistance to use for lifts
All of your main/compound lifts will have a moderate rep range focusing on strength building instead of size. Volume and specific muscle group targeting will be added in the form of accessory exercises with higher rep ranges. Higher rep overhead stabilization and core lifts will then round out each session.
Rest periods between sets will be 90 seconds to 2 minutes. This will ensure proper recovery before the next set and your best effort to lift more weight.
Each of the three weeks will be the same: all of the muscle groups for improving overall strength and stabilization will be worked. However, the use of different lifts will provide variety, or a different stimulus, to get the same end result: more strength.
Use the first week and first set of each exercise to gauge where you are at with loading for that specific lift. As you progress into week two, try and increase the weight used for each set of all exercises, or stay at the same challenging weight across all sets until you are ready to increase.
What about cardio?
As mentioned above, The Super-3 workout plan is meant to have at least one day of rest or cardio between each workout. Cardio can be anything from HIIT to a longer aerobic bike, row, or run. Cardio can also be put into each workout ideally after all the lifts are completed towards the end of your workout.
The Super-3 overhead exercises for body and core stabilization
1. Bottom Up Overhead KB Carry
The bottoms-up kettlebell press is a great drill to build shoulder strength, stability and mobility. The challenge of keeping the kettlebell upside down teaches you how to tighten the core and find your groove in the press.
This movement is performed unilaterally (on one side) by gripping the kettlebell upside down from the handle and placed directly overhead while bracing the abs and maintaining a tight body position as you slowly walk.
Trains the Press: It helps you find the right groove for presses. Your shoulder will find the path of least resistance and most stability to press the weight.
Teaches Core Stability: Your thighs, glutes, abs, and lats must all be kept tight to build a solid foundation for the shoulder to press the kettlebell.
Relieves Achy Elbows and Shoulders: With the weight upside down, you will feel the pressure in your palm. This tends to keep the elbows in a great position. Bottoms-up presses are also an effective rehab tool, as they build rotator cuff strength.
2. Overhead Walking Lunge
The overhead lunge is a weighted variation of the basic lunge that works the entire body and involves nearly every muscle group. By holding weights overhead, you build upper and lower body strength, increase the power of your legs, and improve core strength.
The overhead lunge not only builds strength in the quadriceps and glute muscles but also improves your balance, core stability. This movement can be done with dumbbells or kettlebells and can also be performed unilaterally with just one arm. A barbell or plate also make great tools to perform the overhead walking lunge.
These are performed with a tight core (think about squeezing your abs and bracing throughout the movement), active shoulders, and arms locked out directly overhead. You will alternate lunge steps, stepping directly into your heal with a vertical shin and driving through that leg into the next step.
3. Behind-the-Neck Snatch Grip Press
Although a bit intimidating, this exercise offers similar benefits as the standard press but can also help to fully develop the upper back, traps, and posterior shoulders, all of which are highly critical in lockout stabilization and packing of the upper back. The behind the head starting point in the lift also allows lifters to potentially overload this pressing movement (when compared to the front racked press), allowing for increased strength development over time.
This lift is performed with a barbell coming from either the rack or ground. In order to perform this lift, you must have some shoulder mobility. Meaning the ability to open up your chest, externally rotate your shoulders and lift the bar straight up from the back rack position. I recommending starting very light to get a feel for the movement and work up in weight from there. If your shoulder mobility is not quite there substitute in one of the other overhead strength and stabilization exercises or take the time to work on your upper body mobility with resistance band stretching.
The 2 exercises to improve your shoulder mobility
1. Resistance Band Front Pull Apart
Resistance Band Front Pull Aparts are one of the best ways to improve scapular mobility and strength in the back and shoulder muscles. Set up with a resistance band in front of you, wrists as straight as possible, shoulder blades and rib cage down. When you draw the resistance band towards your body maintain a neutral posture throughout the exercise, and use your back to perform the exercise allowing your shoulder blades to move freely.
Imagine your shoulders gliding along the side of your body. Do not allow the resistance band tension to forcibly retract to the starting position, maintain your posture, and control the movement back to the beginning. Move your grip in to add more resistance and make this exercise a bit tougher.
Incorporate the resistance band front pull apart in your warm up for all of your workouts to improve your mobility and strength. You will be performing the Snatch Grip Behind The Neck Press in no time.
2. Resistance Band Pass Throughs
A must in any workout that requires you to open up your shoulder and lift over head. The increased mobility by performing the resistance band pass throughs will allow you to lift properly, work through great range of motion, and maximize your performance on any lifts dealing with your shoulders. Start with the resistance band in front down by your hips and slowly front raise the band up keeping your shoulder and rib cage down and arms fully extended. Start with a few to just behind your ears and as mobility increases, work your way back for a full pass through.
You may also substitute in a pvc pipe or any other straight object that allows you to maintain a similar grip. Perform these in every warm up or cool down to increase shoulder mobility.
The Super-3 accessory exercises for supplementing the main/compound lift
1. Tall Kneeling Single Arm Kettlebell Press
An effective unilateral exercise to increase shoulder strength along with core and midline strength. Start in the kneeling position bringing the kettlebell into the front rack position. While squeezing your abs and preventing any over extension of the back, press the kettlebell directly overhead to a full locked out position.
2. Glute Ham Raise
Done on the Glute Ham Developer machine, these are a must in developing the hamstrings and glutes. Similar to a hamstring curl machine, these are done using your bodyweight (or add weight in the form of med-ball or plate). With the torso perpendicular to the floor and the knees in a straight line with your neck. Maintain that body alignment by squeezing your glutes, hamstrings, and abs, and slowly lower yourself until you’re parallel to the floor. Come back up in the same manner maintaining the same alignment.
Note: if your gym does not have a Glute Ham Developer machine you can substitute the hamstring curl machine to effectively target the same muscle groups.
3. Double Kettlebell Deadlift
Consider this a full-body strength-developer. Two heavier kettlebells placed on the outside of your hips, slowly push your hips back while keeping your chest up, shoulder back, and maintain that natural lumbar curve. Track the kettlebells down along your legs, tap the floor maintain tension in the glutes and hamstrings. No kettlebells? No problem. Dumbbells can be substituted for a similar stimulus.
The 3-week Super-3 workout plan routines
Week 1/Day 1: Shoulders/Upper Body Accessory/Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Strict Press 4 x 6
2.Tall Kneeling Single Arm Kettlebell Press 4 x 10
3.Bottom Up Overhead Kettlebell Carry 4 x 60’
Week 1/Day 2: Legs/Lower Body Accessory/Lower Body+Core+Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Front Squat 4 x 6
2.Glute Ham Raise 4 x 12-15
3.Overhead Walking Lunges 4 x 20 (10 each side)
Week 1/Day 3: Posterior Legs/Back+Lower Body Accessory/Core+Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Deadlift 4 x 6
2.Barbell Good-mornings 4 x 10
3.Static Overhead Plate Hold 4 x 1:00
Week 2/Day 1: Shoulders/Upper Body Chest Accessory/ Core+Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Strict Press 5 x 5
2.Banded Push Up 4 x To Failure
3.Double Overhead Dumbbell Walk 4 x 60 ft.
Week 2/Day 2: Legs/Anterior Legs Accessory+Core/ Shoulder+Core Stability
1:30-2:00 rest between sets: increase weight with each set
1.Back Squat 4 x 6
2.Kettlebell Goblet Squat 4 x 15
3.Shoulder Taps 4 x 20
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Here’s a crappy situation: You work out hard and cleaned up your diet, but for some reason, you can’t stop craving food. You just ate breakfast, but two hours later you’re hungry again. Dinner was at 7, but by 9 you’re stomach is growling. These food cravings will get you. A little cheat here, a little cheat there, it all slowly adds up. And then it snowballs in five or 10 extra pounds.
What are food cravings?
Those urges don’t necessarily mean you’re hungry or you haven’t been eating enough food to begin with. They are fueled by dopamine, and this feel-good brain chemical is released when we eat certain foods like sugar and alcohol. That’s a key point here: sugar and alcohol. Dopamine creates a rush of euphoria that our brain craves, making it very difficult to ignore. The good news is: the further along you get with your new diet plan, the less and less the cravings happen.
Are you confused about how to eat right, what to eat, and how much of it to eat?Check out our comprehensive post on intuitive eating for lean muscle. This is a great resource for getting started (or improving your current diet).
The best ways to stop food cravings
Reduce the amount of stress in your life
Drink more water
Eat an apple
Eat vegetables
Eat more protein
Calm cravings by reducing stress
Cortisol is a hormone that signals our brains to find comfort foods when we are under stress. Nine times out of ten these foods are loaded with sugar and fats. These comfort foods can actually blunt cortisol release and reduce our stress for the time being. We grab these foods in response to negative feelings like after a stressful day at work or after fighting with a spouse. This action creates a powerful response in our brains signalling the stress has subsided. These foods are then embedded in our memory centers and we will continually reach for the high sugar and fats foods during any stressful times.
How to reduce stress to stop cravings
Sleep: Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time. Start to prioritize sleep in your life and aim for 6 to 8 hours of sleep per night. Easier and more effective than teledyne water flosser with string. Dual water pressure control for gentle-to-deep cleaning, four unique tips, and a cordless design.
Call a friend: Take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle, and there’s no time that this is more evident than when you’re under a lot of stress. A reassuring voice can make all the difference in controlling stress.
Listen to music: Take a break and listen to relaxing classical music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol.
Eat right: Stress levels and a proper diet are closely related. Unfortunately, it’s when we have the most work that we forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up. Try to avoid fast foods and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress.
Drown out cravings by drinking more water
Fresh drinking water. That’s right: water is a powerful appetite suppressant and if you drink an 8-ounce glass of water when you first start feeling hungry, you will find that it suppresses your appetite in nearly every case. If you just drink a full glass of water and have the discipline to wait 10 minutes, you will find that your appetite is either completely gone or dramatically reduced.
An apple a day keeps the cravings away
An apple will fill you up for quite a while, and that will stop you from eating far more calorie-dense foods. When we are really hungry we grab fast, convenient food, and processed foods (cookies, chips) and eat away until 100s of calories have been consumed. Eating a large apple full of water and fiber will fill us up much more than the processed foods we may reach for. There are calories in an apple but we will eat less food that satisfies our appetite and they give us phytonutrients, vitamins, and minerals.
Fool your cravings with the fiber from veggies
Lettuce, spinach, kale, cabbage, bok choy are all green leafy vegetables that are great to eat when hunger strikes. Most meal plans don’t count these foods toward the calorie count so eat these freely to help feel full. Our bodies work hard to digest the fibrous greens burning calories while taking in a minimal amount of calories.
Appease your cravings with protein pudding
Chocolate pudding, anyone? It’s an easy recipe that’s high in quality protein and low in calories that will curb hunger with a great chocolate taste. Mix one scoop of your favorite protein powder in a mixer with ½ cup to 1 cup unsweetened almond milk. Scoop into a bowl and enjoy the chocolate protein that will curb cravings while feeling full.
How to know if it’s more than just a craving?
If you’re feeling nauseous, light-headed, dizzy, or have any other similar or related symptoms, it’s possible you’re either dehydrated or not eating enough food. If this is something you experience, we suggest you contact your primary care doctor.
We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying a little less about what’s underneath. We’re getting less sun, leaving us a bit deprived of mood-boosting vitamin-d to jump us out of bed. And the holidays, forget it, high stress and non-stop parties quickly can do a number on the physique. But putting on the pounds this winter might not necessarily be a bad thing. Maybe it’s a natural shift, just like the natural shift of the seasons.
Blocks of time during the winter months are spent bulking up and gaining muscular size. The end of the winter or early spring (your choice) shifts focus onto strength instead of size. Then, the spring and summer months are spent focusing on maximizing fat loss. This is by no means a rule, but a suggestion. Click the links above for deeper detail on each plan.
Are you looking for customized programming and nutrition guidelines to help you hit your goals, check out our new exclusive at DigitalFitnessAdvisor.com
How the Spring Trim Up workout plan works
HFP expert contributor @TimMcComsey (who also designed the Winter Bulk Up and Pre-Cut plans) says there are three main components:
1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.
2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.
3. Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.
Directions
Follow the Spring Trim Up plan for six weeks. It’s suggested that you workout for three consecutive days followed by a rest on day four, then back to two consecutive workout days followed by another rest on day seven.
Once you’ve completed your sixth week, cycle onto another program. If you’d like a break from the high-intensity stuff and want to build up your strength and athleticism, we suggest the 6-week Unlabeled plan. If you want more high-intensity routines, give the 10×10 workout plan or split 10×10 workout plan a run-through. If you want to get back to raw bodybuilding style workouts, check out the Timeless Bodybuilding plan or the 6-week Redemption plan.
The Spring Trim Up Workouts
The Killer Kettlebell Workout (Day one)
1A.Band Lateral Walks 4 x 20
1B.KB Swings 4 x 20
1C.Push Up Plank 4 x 20
Rest 30 seconds
2A.Twisting Walking Lunges 4 x 24
2B.KB Thrusts 4 x 15
2C.KB Farmer’s Walks 4 x 10 yards each way
Rest 30 seconds
3A.KB SL DL 4 x 15
3B.KB Sumo Squat 4 x 15
3C.KB V Crunch 4 x 15
Rest 30 seconds
4A.KB Squat 4 x 12
4B.KB Bridge 4 x 15
4C.KB Russian Twist 4 x 30
Rest 30 seconds
The Two-Dumbbell Muscle Maker (Day two)
1A.DB Alt.Shoulder Press 3 x 15
1B.DB Rows 3 x 15
1C.Weighted DB Leg Raises 3 x 15
Rest 30 seconds
2A.DB Lateral Raise 3 x 15
2B.Push Ups w/DB 3 x 15
2C.SB Crunch w/twists 3 x 15
Rest 30 seconds
3A.DB Renegade Rows 3 x 20
3B.DB Front Raise 3 x 15
3C.DB Farmer Walks w/shrug hold 3 x 50 yards
Rest 30 seconds
4A.Bench Dips 3 x 20
4B.DB Shoulder Boxing Punch Alt. 3 x 20
4C.Burpee w / DB Curl to Press 3 x 12
Rest 30 seconds
The High-Octane Metabolic Fat-Burning Workout (Day three)
Warmup – ½ Mile Jog
Dynamic Warmup – High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles
Sprints
5 x 20 yards
5 x 50 yards
5 x 100 yards
Rest 30 seconds between sets
The Workout to Light Up Your Legs, Shoulders, and Abs (Day five)
1A.DB Squat 4 x 10
1B.DB Shoulder Press 4 x 10
1C.Suitcase Crunch 4 x 15
Rest 30 seconds
2A.DB Lunges 4 x 10
2B.SB Seated Lat Raise 4 x 10
2C.Lying Windshield Wipers 4 x 10
Rest 30 seconds
3A.DB RDL 4 x 10
3B.Rear DB Delt Fly 4 x 10
3C.Rope Cable Crunch 4 x 15
Rest 30 seconds
4A.DB Side Lunge 3 x 12
4B.Lateral Raises 3 x 12
4C.Forward Hand Tap Plank 3 x 10
Rest 30 seconds
The Ultimate Blood-Pumping Workout (Day six)
1A.DB Flat Chest Press 4 x 10
1B.Pull Ups 4 x max
Rest 45 seconds
2A.DB Incline Press w/twist 4 x 12
2B.DB Bent Over Row 4 x 12
Rest 45 seconds
3A.Fly 3 x 15
3B.Dips 3 x max
Rest 30 seconds
4A.DB Bicep Curl to Press 3 x 10
4B.Rope Pressdown 3 x 10
Rest 45 seconds
5A.Ab Roll-out 3 x 12
5B.Cable Twist 3 x 12
5C.Roll Plank 3 x 12
Rest 30 seconds
* Days four and seven are rest/recovery days.
Don’t forget to follow us on Instagram, Facebook, and Twitter for the latest updates on new training program releases and other related news.
Once the warmer months approach everyone starts to shift away from bulking and more towards cutting. It’s a classic case of Shred Fever. Perfectly normal. Perfectly acceptable.
But before you start to follow the typical training prescription of rapid-fire, non-stop punishing workouts and a carb-reduced diet to drop as much fat as quickly as possible—let’s consider another approach.
HFP expert contributor Tim McComsey (@TimMcComsey) has designed the smarter solution.
Get super-strong first
Let’s say, as an example, you’ve been following something like Tim’s 4-week Winter Bulk Up for a few cycles along with the Redemption plan thrown in there. Both of those plans are designed more for muscular size, but not necessarily strength. Yes, if you did follow them you probably did get a bit stronger by default, but the primary goal was not strength, it was size. Here’s where the Pre-Cut plan comes in and why.
Those rapid-fire, non-stop punishing workouts and a carb-reduced diet above are tough on the body. In fact, when people don’t cycle off or go overboard with them, they could end up losing tons of muscle instead of fat. And that sucks because a ton of hard work was put in for negative return. So for this season, focus on getting your strongest, most resilient before jumping into an aggressive cut too soon.
As mentioned above, our goal is to get stronger in the training block. Not bigger, not leaner. Stronger. We’re not making a huge amount of changes or using any highly-advanced training strategies.
Introducing cluster sets
Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps with brief periods of rest (3-5sec) in between. Ultimately, you’re performing more work, but you’re allowing your body to briefly recover.
Priming the stabilizers
Due to the fact that we’re going a little heavier than usual, we want to wake up and warm up those stabilizer muscles. We’ll do this with an easy superset on a suspension trainer like the TRX.
The Pre-Cut Directions
Perform the following workouts with one day of rest between. When selecting weights, for cluster sets, use your five-repetition maximum. For other exercises, select resistance where you “fail” one-two repetitions shy of the prescribed amount.
The Pre-Cut Workouts
DAY ONE: HOW TO GET A SUPER STRONG BACK
1. TRX W PULL superset ROW PULL
3 sets x 10 reps
Rest 45 sec
2. WEIGHTED PULL UPS *modified cluster set 1
5 sets (4 clusters of 2 reps)
Rest 2 minutes between sets; 10 seconds between clusters
5 Rep Max
3. BARBELL ROW *modified cluster set 2
5 sets (6 clusters of 2 reps)
Rest 2 minutes between sets; 15 seconds between clusters
3-5 Rep Max
1. TRX SQUAT superset TRX HAMSTRING ROLL INs
3 x 10
Rest 30 sec
2. BARBELL FRONT SQUAT * modified cluster set 1
5 sets (4 clusters of 2 reps)
Rest 2 minutes between sets; 10 seconds between clusters
5 Rep Max
3. BARBELL ROMANIAN DEADLIFT * modified cluster set 2
5 sets (4 clusters of 2 reps)
Rest 2 minutes between sets; 15 seconds between clusters
3-5 Rep Max
4. BARBELL SUMO SQUAT
4 x 5-8
Rest 60 sec
5. SINGLE-LEG ROMANIAN DEADLIFT
3 x 8-10
Rest 45 sec
6. BARBELL BRIDGE
3 x 8-10
Rest 45 sec
7. SUPERMANS
3 x 10
Rest 30 sec
DAY FOUR: HOW TO GET SUPER STRONG SHOULDERS
1. TRX HIGH PULL
3 sets x 10 reps, rest 30 sec
2. STANDING BARBELL SHOULDER PRESS
5 sets (4 clusters of 2 reps), rest 2-min between sets; 10 seconds between clusters
3. SEATED DUMBBELL LATERAL RAISE
5 sets (6 clusters of 2 reps), rest 2-min between sets; 15 seconds between clusters
4. INCLINE BENCH LEANING FRONT RAISE
3 sets x 8 reps, rest 45 sec
2. BARBELL CLOSE GRIP CHEST PRESS * modified cluster set 1
5 sets (4 clusters of 2 reps)
Rest 2 minutes between sets; 10 seconds between clusters
5 Rep Max
3. STANDING EZ BAR CURL * modified cluster set 2
5 sets (6 clusters of 2 reps)
Rest 2 minutes between sets; 15 seconds between clusters
3-5 Rep Max
The Push, Pump, and Stretch is beginner-friendly, but demanding enough for the diehard iron-enthusiast. It’s the proven basics infused with subtle variations to intensify your muscles pop and definition.
We tapped Dale Parducci (@dparducci), a certified trainer, fitness model, and rising expert in the wellness space for his go-to training blueprint to simultaneously gain muscle and burn fat.
The Push, Pump, and Stretch is broken into three parts:
Part one is the “activation” or “push” part of the program. The “push” is an exercise performed for lower repetitions, but higher weight.
Part two is the “pump,” which is typically a superset or a higher-repetition exercise working to flood the muscle(s) with blood.
Finally, part three is the “stretch,” which is for improving circulation to allow more blood flow into the muscles being worked.
Regardless of whether you’re trying to bulk up or lean out, you’ll need to dial in the nutrition. For a better understanding of what to eat, and how much, check out our piece on intuitive eating for lean muscle.
On this plan, you’ll train three days on followed by one day off, followed by one more day on, and then two more days off. Parducci recommends chest and triceps in day one, back and biceps in day two, legs in day three, no training in day four, shoulders, traps, and abs in day five, then day six and seven are off again. In his opinion, this provides the amount of rest and recovery for each muscle group and the body as a while. Follow this plan for 4-8 weeks. Steadily increase the weight used with each week.
We’re all familiar with bulking and cutting. Typically a program is done for one to three months (or more) with a focus on bulking or cutting. However, the Quick-Switch Cycle will put your body through change and variation much more frequently with the goal of stimulating muscle growth while also keeping you lean.
The Quick-Switch Cycle was created by holistic personal trainer, fitness model, and HFP-network contributor Joe Rodonis (@JoeRodonis).
How it works
Variation is what triggers your body to grow and improve. (Plus, you won’t find yourself getting bored following the same routine for a month or two.) You’ll be targeting specific muscle groups five days per week, but changing your routine every two weeks.
The first month, you’ll focus on building mass for weeks one and two in the Quick-Switch Cycle Mass Phase. For this phase, you’ll be doing something called “reverse pyramiding,” where you start heavy and drop the weight as the reps increase. For example: the first set of every exercise will always be the heaviest you can lift, then you reduce the weight with each set after that. This will maximize your workout because you’re pushing hard and heavy weight from the get-go. Track the weight you use for each exercise, and aim to increase that amount between 2–5% each week.
During weeks three and four, or the Quick-Switch Cycle’s Cutting Phase, you’ll focus on endurance-based exercises. (To get the full cutting phase portion of the program, scroll all the way to the bottom) During this particular phase, aim to use weights that are roughly 75% of your 10-rep max. Your rest periods decrease during this week so you’ll be constantly moving and elevating your heart rate. Pay attention to form and keep up the pace. You’ll notice the muscle groups targeted on each day also change (again, keeping with the theme of variety).
To add an element of competition or a challenge: Rodonis threw in a workout named “The Athletic Gauntlet.” It’s a test of endurance and strength that you’ll perform at the end of the week when you’re cutting. Try to beat your time each week and watch yourself improve. Listen below for Rodonis’ explainer for the challenge. The “Athletic Gauntlet” demo video can be seen at the bottom of this page. If you enjoy the Athletic Gauntlet, you can also check out a series of high-intensity interval workouts called “The Hurricanes” which are ranked by categories.
Directions
You can follow the structure of this plan for another 2–3 months, as long as you keep varying the points of focus each week.
Month 1:
Week 1 and 2: Mass workouts
Week 3 and 4: Cutting workouts and the Gauntlet
Month 2:
Week 1: Mass
Week 2: Cut
Week 3: Mass
Week 4: Cut
The Quick-Switch Cycle: Mass Phase (Week 1 & 2)
Chest & Triceps (Mondays)
1. Flat Press 5 sets x 4,6,8,6,4 Rest 60 seconds
2. Incline Press 5 sets x 4,6,8,6,4 Rest 60 seconds
Complete 3 rounds of the following 10 exercises as quickly as possible
Kettlebell Push Up x 20 Kettlebell Swing x 20 Medicine Ball Walkover x 10 Medicine Ball Mountain Climber x 30 Alternating Step Up x 20 Kettlebell Squat High Pull x 20 Shoulder Taps to Push Up x 15 Kettlebell Chest Press with Leg Raise x 15 Kettlebell Russian Twist x 20 Jump Tuck x 10
There’s not a whole lot more that can be said that hasn’t been said already.
These 5 routines are not your standard “straight sets” where you do an exercise for 10 reps, rest of 60 seconds, repeat it for another 3 sets, then move onto the next. For these intervals or circuits, you’ll be performing an exercise for a prescribed amount of time (instead of reps) then moving onto the next exercise with little to no rest in between. Note: there are, however, some instances where you will be performing reps, but the workout is still structured in a circuit setup.
HFP expert contributor Joe Rodonis provided the programming and video demonstration below. Give him a follow on Instagram (@JoeRodonis).
Why intervals and circuit work
It’s quite simple. They force you to work very hard and outside of your comfort zone. You heart rate will be elevated and your metabolism with be cooking.
The following workouts progressively get hard as you move down the list.
How to use these as program
Do 1 or 2 of these per day for an entire week of 7 days. We suggest beginners take a day of rest in between workouts for the first week or two. Add additional rounds as you progress from week to week.
CATEGORY 1
Body weight squat x 60 sec Alternating lunges x 60 sec Shoulder taps x 60 sec Pushup x 40 sec Mountain climber x 40 sec Plank hold x 40 sec
Rest as needed. Repeat 1-3 rounds.
CATEGORY 2
DB chest fly x 12 reps DB tricep chest press x 12 reps Push-up x 12 reps Reverse curl x 12 reps Overhead press x 12 reps Bent-over row x 12 reps
Rest as needed. Repeat 2-3 rounds.
CATEGORY 3
Alternating jumping lunge (4) + Tuck jumps (2) x 60 sec Battle rope x 45 sec Push-up x 45 sec Jump squat x 45 sec
Rest as needed. Repeat 2-3 rounds.
CATEGORY 4
Burpee to Tuck jump x 10 reps High knees x 30 sec Alternating leg box jump x 60 sec KB alternating lunge x 60 sec KB squat upright row x 60 sec
Rest as needed. Repeat 2-3 rounds.
CATEGORY 5
Jump squat x 30 sec KB swing x 30 sec KB squat x 30 sec Jumping lunge x 30 sec Windshield wiper x 10 reps Hanging leg raise x 10 reps Pushup/pullup alternations x 10 reps
