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Holistic Workouts (Part 1)

A holistic workout is an extremely high volume workout. It is targeted to fatigue the entire muscle. A holistic workout will stress both your physiological and neurological systems. For this reason, you are given two (2) weeks to fully recover from a holistic workout. A moderate workout is provided between those two (2) weeks to stimulate the muscle while allowing full recovery.


The holistic workout is comprised of mega-sets. Each mega-set is performed with no rest (except to strip off weights). There 1 minute rest between mega-sets. A mega-set has three (3) distinct phases:
  1. Low rep, explosive tempo - targets fast-twitch muscle fiber
  2. Moderate rep, moderate tempo - targets general hypertrophy
  3. High rep, slow tempo - targets slow-twitch muscle fiber
This "spectrum" of variation will not only burn plenty of calories, but will provide stimulus for muscle growth as well. The suggested "drop percentage" between mini-sets (i.e. from the low rep to the moderate rep mini-set) is 20% then 30%. Try to load the weights so that you spend minimal time "stripping" the weights between mini-sets, and only rest between mega-sets. You should drop about 2.5 - 5 pounds between sets and increase that same amount each workout.

For example, you are prescribed 2 sets of chest press. Each mega-set contains a 5-rep mini-set, a 12-rep mini-set, and a 42-rep mini-set. The drop-off is 20% and 30%, and the progression is 5 pounds. What does this mean?

Pick a weight to start - we will use 100 pound as an example. The 2-rep rule still applies: if you cannot do more than 3 reps or you can do at least 7 reps on the first set, it is time to raise or lower the initial weight. The workout would look like this:
  • 5 reps @ 100 pounds, strip off 20% (20 pounds)
  • 12 reps @ 80 pounds, strip off 30% (25 pounds)
  • 42 reps @ 55 pounds, rest for 1 minute
The progression is 5 pounds, so the next set would be:
  • 5 reps @ 95 pounds, strip off 20% (20 pounds)
  • 12 reps @ 75 pounds, strip off 30% (20 pounds)
  • 42 reps @ 55 pounds, complete the set


Your next workout would begin with 105 (100 pounds + progression weight of 5).

Volume: high
Intensity: full range
Tempo: variable

HUV - Holistic Upper Vertical

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your upper body stretches. Hold for 10 seconds each.

3.       Perform your upper body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise

Reps

Tempo

Rest

Smith military press

5

explosive

minimal

Smith military press

12

211

minimal

Smith military press

42

321

1 m

Smith military press

5

explosive

minimal

Smith military press

12

211

minimal

Smith military press

42

321

1 m

Smith military press

5

explosive

minimal

Smith military press

12

211

minimal

Smith military press

42

321

1 m

Wide-grip pull-downs

5

explosive

minimal

Wide-grip pull-downs

12

211

minimal

Wide-grip pull-downs

42

321

1 m

Wide-grip pull-downs

5

explosive

minimal

Wide-grip pull-downs

12

211

minimal

Wide-grip pull-downs

42

321

1 m

Wide-grip pull-downs

5

explosive

minimal

Wide-grip pull-downs

12

211

minimal

Wide-grip pull-downs

42

321

1 m

Bench-dips

5

explosive

minimal

Bench-dips

12

211

minimal

Bench-dips

42

321

1 m

Bench-dips

5

explosive

minimal

Bench-dips

12

211

minimal

Bench-dips

42

321

1 m

Bench-dips

5

explosive

minimal

Bench-dips

12

211

minimal

Bench-dips

42

321

1 m

5.       Perform your upper body stretches. Hold for 15 seconds each.

ML - Moderate Leg

1.       Perform your favorite cardiovascular warm-up for 15 minutes.

2.       Perform your lower body stretches. Hold for 10 seconds each.

3.       Perform your lower body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise

Reps

Tempo

Rest

Leg extensions

12

211

1 m

Leg extensions

12

211

1 m

Leg curls

12

211

1 m

Leg curls

12

211

1 m

Seated calf raises

12

211

1 m

5.       Perform your lower body stretches. Hold for 15 seconds each.

HUH - Holistic Upper Horizontal

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your upper body stretches. Hold for 10 seconds each.

3.       Perform your upper body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise

Reps

Tempo

Rest

Decline barbell bench

5

explosive

minimal

Decline barbell bench

12

211

minimal

Decline barbell bench

42

321

1 m

Decline barbell bench

5

explosive

minimal

Decline barbell bench

12

211

minimal

Decline barbell bench

42

321

1 m

Decline barbell bench

5

explosive

minimal

Decline barbell bench

12

211

minimal

Decline barbell bench

42

321

1 m

Narrow-grip cable rows

5

explosive

minimal

Narrow-grip cable rows

12

211

minimal

Narrow-grip cable rows

42

321

1 m

Narrow-grip cable rows

5

explosive

minimal

Narrow-grip cable rows

12

211

minimal

Narrow-grip cable rows

42

321

1 m

Narrow-grip cable rows

5

explosive

minimal

Narrow-grip cable rows

12

211

minimal

Narrow-grip cable rows

42

321

1 m

Preacher curls

5

explosive

minimal

Preacher curls

12

211

minimal

Preacher curls

42

321

1 m

Preacher curls

5

explosive

minimal

Preacher curls

12

211

minimal

Preacher curls

42

321

1 m

Preacher curls

5

explosive

minimal

Preacher curls

12

211

minimal

Preacher curls

42

321

1 m

5.       Perform your upper body stretches. Hold for 15 seconds each.





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