Muscle - Rockstar Icon Designer

This publication is based on articles written by John Berardi, Ph.D.; Guillermo Escalante; Jon Finkel; Rob Fitzgerald; Jon Hinds; Myatt Murphy; Sara Polston; Jim Stoppani, Ph.D.; Mark Thorpe; Matt Tuthill; Eric Velazquez; and Joe Wuebben

Cover photography by Andrew Hetherington

Photography and illustrations by: Iconmen.com, Art Brewer, Dylan Coulter, Michael Darter, Bill Diodato, Ian Logan, Robert Reiff, Marc Royce, Ian Spanier, Michael Touna, Larissa Underwood, and Pavel Ythjall

Project editor is Joe Wuebben

Project creative director is Anthony Scerri

Project copy editor is Cat Perry

Project photo assistant is Amy Wolff

Founding chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker.

2012, American Media, Inc. All Rights Reserved. No part of this publication may be reproduced or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: American Media, Inc., 4 New York Plaza, New York, NY 10004, Attn: Rights and Permissions.

This book is available in quantity at special discounts for your group or organization. For further information, contact:

Triumph Books

814 N. Franklin Street

Chicago, IL 60610

(312) 337-0747

www.triumphbooks.com

ISBN: 978-1-60078-736-2

Printed in USA.

Chapter 1
GET RIPPED IN 12 WEEKS

Chapter 2
SIX-PACK SOLUTION

Chapter 3
THE METABOLIC WORKOUT

Chapter 4
BURN NOTICE

Chapter 5
FULFILL YOUR DENSITY

Chapter 6
FREQUENT FRYER

CHAPTER7
BURN FAT SAVE MUSCLE

Chapter 8
4 MINUTE MUSCLE

Chapter 9
30-MINUTE MADNESS

CHAPTER10
20-30-40

Chapter 11
FIND THE PERFECT WORKOUT

Chapter 12
GET OUT OF THE GYM!

Chapter 13
POWER CARDIO

Chapter 14
THE A-TEAM

Chapter 15
FEED YOUR ABS

Chapter 16
NEXT LEVEL OF LEAN

W ho says a get-lean phase has to take place at the beginning of the year or heading into summer?

Any time is a good time for your abs to be shredded and the rest of your muscles sliced and diced just the same. Which is why the timing is perfect right now for this 12-week fat-burning, weightlifting, and cardio programs and meal plan. The training is high-volume and intense, and the diet manipulates macronutrients in such a way that your metabolism will hit the roof. Three months from now youll be as lean as ever, if not sooner.

AIR BIKE CROSSOVER CRUNCH

CARDIO CONSIDERATIONS

As with your weight workouts, your approach to cardio will vary each week. Youll alternate between steady-state cardio and high-intensity interval sessions to burn fat through different mechanisms. Each week youll stride through as many as five cardio workouts, each lasting 20-60 minutes.

You can get more out of these sessions by performing them before breakfast or post-workout; saving cardio for after high-rep sessions with a given body part can help burn more subcutaneous body fat from that area. The fat, which is mobilized through exercise, is then used as fuel during cardio rather than redepositing itself under your skin. With that in mind, try to get your cardio in after your ab workout(s) each week and schedule a few other sessions for first thing in the morning.

SHREDDING SEASON

For the next 12 weeks we give you a full playbook: heavy sets of six reps, moderately weighted sets of 10-12 reps, and lighter sets of 20. For abs, youll dabble in 30-rep sets at times, giving your belly the opportunity to burn some of the released fat after a hardcore cardio session. As for cardio, lets just say youre going to work hard and sweat through plenty of towels. But as you adapt and improve week after week, your body will switch to calorie-burning autopilot, where each workout will force your body to call upon its stubborn fat stores for energy. By the end of the program, you can expect to be at your absolute leanest.

INTENSELY LEAN

While the exercises laid out in this program arent too complicated, the offbeat split and gamut of rep ranges will likely take some getting used to. But dont worry, the routine described above and presented on the following pages is structured to help you recruit boatloads of fibers within your targeted muscle groupsand thus burn more fat and grow more muscleover the next 12 weeks. The addition of cardio will serve only to speed things up.

RIPPED IN 12 WEEKS CARDIO