Week 15 - Men's Fitness Magazine

Training structureThe training program Mitchell builtfor Parker ran along these lines:train twice a day for two days, taketwo days off, then train for twomore days before taking a singleday off. Repeat this the followingweek, before doing a whole weekof low-intensity training. “I’m notgoing to lie – this was an extremetransformation that requiredintense effort and commitmentfrom Glenn,” says Mitchell. “Youneed a lighter week every thirdweek to allow your body to recover,otherwise you’ll overtrain and burnout. But this doesn’t mean put yourfeet up: work just as intensively,but with about 30 percent of yourmaximum limit.”Morning sessionsThe morning workouts consistof two moves for five sets of fivereps, using the same weight forall five sets. “If you lift heavyweights for low reps with a shorttime under tension, this tapsinto the high-threshold motorunits that are responsible forstrength and power,” says Mitchell.“This heightens nervous-systemactivation, with decreasedinhibition of the muscle’s protectivemechanisms, both of which willprepare you for the afternoonsessions. The result is the abilityto lift more weight, for more reps,leading to greater muscular damage,which equals better results.”results it greater muscle-fibrebreakdown. For most of theseworkouts you’ll perform 10 reps ofthe first move. As soon as you’redone, drop the weight and doanother 10 reps before droppingthe weight again and doing a final10 reps. In total, you’ll do three setsof 10 reps of the same move withoutrest. Then take 60 to 90 secondsto recover before moving on tothe next exercise.Lift offMitchell adds a final word ofwarning. “This program isn’t foreveryone. If you’re generally happywith the way you look, it’s not theworkout for you,” he says. “Thisis designed for people who reallywant to make a big change to theway they look.”WEEK 15Weight 92kgBody fat 6.8%Words Joe Warner Photography Tom Miles workout Model Ben Kirby@WAthleticThanks to Reebok Sports Club, Canary Wharf, London.Afternoon sessionsThe afternoon sessions consist ofdrop sets, in which you performa set to failure before decreasingthe weight and continuing, whichAt a glanceDo two workouts a day.The morning workout isa strength-based superset,while the afternoon workoutis four moves of three dropsets each.Train for two consecutive days,then rest for two, then train forthe next two, then have one dayoff to complete the first week.Repeat for a second week,then do a full week of lowintensitylifting.Start the day with a highproteinmeal and eat six smallmeals a day.Tempo guideEach move has its own tempoguide for how quickly you lift theweight, and this guide is made upof four numbers. The first relatesto how many seconds you taketo lower the weight. The secondindicates how long you hold theweight at the bottom of the move,the third the time taken to liftthe weight back to the start, andthe fourth how long you hold theweight in the top position. Soa 4010 tempo means you lowerthe weight in four seconds,before lifting back up in onesecond. The two zeroes meanthere is no pause at the bottomor top of a move.Turn overfor your bodytransformingworkoutMEN’S FITNESS 57

Day 2 Quads and calvesMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.Barbell squats1A Sets 5 Reps 5 Tempo 5010Start with a barbell across the back of your shoulders. Squat down, keepingyour knees in line with your toes, until your thighs are parallel to the ground,then return to the start.1BSingle-legcalf raiseSets 5 Reps 10Tempo 3011Using themachine, standwith one leg onthe step andthe other outbehind you.Raise yourselfup, thenlower slowly.Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.Leg extension1 Reps 20/20/20 Tempo 2010Start with the padded bar at about shin level. Raise it by straightening yourlegs, then return to the start.Leg press2 Reps 20/20/20 Tempo 2010Start with your knees bent at right angles. Push back by straighteningyour legs.Seated calf raise3 Reps 10/10/10 Tempo 2010With your toes flat against the bar, press it down, keeping your legsstraight throughout the move.4 StandingcalfraiseReps 15/15/15Tempo 3010With your toesflat against thestep, stand up ontiptoes, keepingyour legs straight.Nutrition tip “After breakfast, Glenn had 5 small meals of fishand greens in a day, one every couple of hours,” says Mitchell.“He’d vary the type, which is important to get the best nutrients.”Days 3 and 430 minutes of gentle swimming. “Use theselight cardio sessions as active recovery,”says Mitchell. “You should splash andstretch, not go hell for leather.”MEN’S FITNESS 59