Important Information
Genetic disclaimer
You can only do so much with the body type you have. That is, you cannot change your height, limb length, shoulder width, or natural calf size, to name a few. You can, however, change your body composition – the muscle mass to body fat ratio – to look better and change general body shape. Depending on your starting point (high fat-low muscle or low fat-low muscle) you can make reasonable changes depending on how hard you work and your discipline to follow a proper diet.
These workouts are effort-based
You must give 100% effort, whatever your 100% is. You’re attempting to make changes in your body and that will not occur unless you force it through physically demanding exercise. Yes, it’s going to be TEMPORARILY discomforting, but that’s how it works. Half-assed efforts, training too infrequently, and not recovering properly might get you some results but training hard and smart will better maximize your genetic potential.
Quality can be a surprising virtue
Science is science, facts are facts, but subjectivity due to gray areas and popular trends can convolute rational thinking. That stated, I will aver one proven and practical: ANYONE who pursues the prior-mentioned goals of decreasing body fat, improving cardio-respiratory fitness, and looking great in swimwear (increasing muscle mass only needs a slight program modification) can achieve those goals by doing the following:
- Appropriate nutritional intake – proper nutrient and calorie intake.
- Three total body, minimal volume, and minimal rest between sets weight room/strength sessions per week (for some trainees two-only sessions due to poor recovery ability).
- 100% effort each workout whatever your 100% is that day.
The average person can achieve outstanding results by following those three guidelines. But due to skepticism, popular trends, and hooey research, most don’t want to believe it’s that uncomplicated. Therefore, some of the enclosed workouts may offer additional stress on the body due to (1) more-than-enough volume and (2) the suggested all-out 100% effort. I mention that because if you find yourself flat-lining or regressing, decrease the number of sessions per week. You’ll be amazed how working hard and resting more can get you closer to your genetic potential as opposed to piling on more work and not allowing adequate between-session recovery.
More on 100% effort, over-training, and smart downtime
100% effort is very objective. Whatever your 100% is that day, give it. Yes, one can glean good results by not giving everything they have, but how do you measure that? Your body systems – the skeletal muscles, connective tissues, heart, lungs, the energy system’s manufacturing, storing, and expending energy – adapt positively from reasonable and progressive stresses placed upon them. The only logical way to accomplish that is by working hard.
Over time, though, going all-out may eventually create too much stress and result in over-training, stagnation of progress and increased injury potential. Therefore, be smart in your scheduled training and either/or (1) reduce the number of training sessions over a given period (i.e., from four sessions every seven days to three sessions), (2) reduce workout session volume/total time (i.e., from 20 total sets to 12 or a 30:00 session to a 20:00), and (3) if utilizing weight room/strength workouts, stop just short of complete muscle failure (i.e., complete failure is 18 reps but only perform 15).
Before dialing it down, though, give that 100% effort time after time to see where that takes you. MOST TRAINEES FAIL BECAUSE THEY DO NOT UNDERSTAND WHAT HARD WORK IS! Learn to appreciate the temporary discomfort that is manifested when creating proper overload on the body systems. It’s fatigue pain not injury pain. Learn to deal with it for maximum results.
Use appropriate resistances
The magnitude of the resistances selected when performing both weight room/strength and circuit/boot camp workouts has a significant impact on the effectiveness of the session. In example, if you’re really strong and the prescription is for 50 dumbbell squats in a circuit/boot camp workout – and you select very light dumbbells (i.e., 10 lbs.) – obtaining the 50 reps will obviously be less of a challenge as compared to if you opted for heavier dumbbells (i.e., 50 lbs.).
In the weight room know this: each set performed should be to (or close to) maximum muscle fatigue. That is, if the rep goal is 10 to 14 and you halt the set at 10 reps when you could have performed three more, did you truly create a maximum stimulus? Maybe a stimulus, but not an objective, measurable one.
That may seem to contradict my previous point on backing-off/avoiding complete muscle fatigue, but that is a good problem to have. At least training hard consistently will get you closer to your genetic potential, but as mentioned, may eventually be too much. At that point you can fine-tune your training to avoid the pitfalls of over-training. Enjoy the climb you made and tweak accordingly.
So, you get out of it what you put in. My advice: don’t take the easy way out. Train hard, get results, then modify as needed.
Use simple progression methods in your overall training program.
To glean the benefits of any reasonable training program – whether it’s in the weight room or during a boot camp workout, interval run, or electronic device interval – you must force your body systems to experience greater stresses. The simple formula is this: Overload à Rest/Recovery à Adaptation à Progression à repeat.
Linear progression is objective: attempt to create more demanding overloads in each successive workout session based on the overload stimulus from the previous session. Undulating progression is more subjective: periods of flat-lining or regression of overload stress mixed with periods of linear progression. But this can create some confusion: when do you implement the back-off and regression periods…every five weeks? Eight weeks? Much of that decision is personal preference as there is no exact science for it.
The workouts in this program are all 100% effort-based to keep them simple and get you results linearly. If you’re continually making progress keep going. If you hit a wall from regular hard training, just modify the exercise prescriptions and undulate accordingly.
Wanting to lose fat? 80% of the effort will be in your diet
Don’t complicate the food consumption issue. To tap into your pinchable body fat stores it comes down to these two tasks: (1) make better food choices in terms of the three macronutrients carbohydrates, fats, and protein and (2) create an overall calorie deficit. It’s especially important on post-workout days when you force the body to use stored fat and build muscle during the recovery from previous training sessions. Shore up your food intake or your training efforts will not be enough.
Regarding exercise, choose a variety of weight room/strength and circuit/boot camp workouts to build that shapely muscle and burn more calories as compared to conventional low-effort, long duration “cardio.”
Want to create a larger calorie deficit? Schedule interval training sensibly in conjunction with the above workouts. Just make sure you don’t over-train.
Wanting to grow muscle?
Create a calorie surplus within the consumption of three macronutrients but don’t skimp on the protein. Protein intake is essential and should total .8 to one gram per pound of body weight at the end of the day. Your body is in constant flux so protein intake five to six times per day is recommended.
It is mandatory hit the gym to work larger, more mass-contributing muscle structures (i.e., glutes, quads, hamstrings, and back muscles). Think about this: growing larger biceps will contribute very little to overall weight gain compared to growing larger quads or lats (back) due to the volume of those muscles. The weight room/strength workouts available on 777workouts.com address all muscle groups, including the larger ones that better contribute to muscle weight gain.
Be safety conscious
It’s imperative to go all-out when you train but keep it orthopedically sound. ALWAYS use proper exercise form. Avoid overstressing the joints with high-impact jumping-type activities and poor technique in the weight room.
Interval runs can eventually be too stressful if you overdo them, so wisely implement them. A virtue of electronic device workouts is they’re low impact (even a treadmill has some give to it), thus are a relatively safe means of training. If you’re implementing weight room/strength workouts, use impeccable exercise form and SLOW DOWN when lifting. In this manner you will more efficiently recruit and overload muscle fibers as opposed to throwing, yanking, and jerking motions. Remember, you cannot train consistently and make gains if you’re laid up with a debilitating injury caused by dangerous exercises or improper technique.
Proper rest and recovery are mandatory for the best results
You cannot train hard every consecutive day. Depending on the type of training you select (weight room/strength, circuit/boot camp, and/or interval training), you need to schedule complete rest days. Ideally, if you perform a very demanding workout on a Monday then Tuesday should be taken off. If you go back-to-back (i.e., Monday = total body weight room/strength and Tuesday = interval training) it is a must to rest completely on Wednesday.
As mentioned before, it’s on your rest days when you replenish muscle energy, tap into stored fat for energy, and regenerate body tissues. Too much training without adequate time for rest and repair will tear you down, cause injury, and increase your risk of becoming ill. Train hard, eat well, sleep adequately, and enjoy your well-deserved off-days.
Refer to the enclosed sample weekly training format examples for ideas on how to logically schedule work and rest days.
Many devices and equipment can be used in your training
If you lack certain equipment or the means to perform prescribed exercises, refer to the substitute exercise list.
Track and document all workout data for accurate progression in training
For all circuit/boot camp and intervals it’s good to document which workouts were completed, the training dates, and workout results such as the number of rounds completed, time of completion, reps obtained, the number of runs/bouts performed, and target times achieved.
For weight room/strength workouts it’s worth mentioning again: PRINT THE ENCLOSED WORKOUT RECORDING FORMS. Transfer all exercises and repetition scripts from the listed workouts to the forms and you’ll more easily be able to document and track your progress and see every detail from previous workouts to help you determine what to do in the current workout.
Want to record notes or make a correction? Both ends of the pencil can be used for that. It’s simple and fast with no swiping or keypad entries.
In general, keep track of this important data for a weight room/strength workout:
- Workout type and number.
- Training date.
- Amount of resistance used.
- The number of reps performed.
- Resistance increases for the following workout.
- Rest time between bouts where applicable.
- Other important data such as reminders and machine seat adjustment settings.
It’s acceptable to have your mobile device with you when completing a non-weight room/strength workout, such as circuit/boot camp and interval training. Use the device so you know workout details such as the exercises, reps, station work and rest times, interval run/bout/rest times, etc. However, it’s complete nonsense to do that with the weight room/strength workouts due to the amount of data that needs to be documented for progression over the training weeks.
In the weight room don’t be that person who uses the device screen to perform the workout, doesn’t record the results, and thus has no record of the workout specifics. It’s outright stupid and a waste of time and effort. Record everything in detail on the printed workout recording form for proper documentation. The old-school paper method (1) allows you to instantly see every workout completed, (2) makes progression more accurate, and (3) therefore saves you time by eliminating the guess work of the amount of resistance to use and the number of reps to perform each training session.
Make sure you use the enclosed weight room/strength workout recording forms. The form number is noted for the library workout number. Print them and transfer all exercises and prescriptions to the appropriate form. DO IT.
The “Cardio” thing
I mentioned this earlier but it’s worth repeating and exploring further. In contrast to conventional wisdom, “Cardio” – exercises that elevate the heart rate due to demanding work – can be performed in many ways. It’s not only confined to slogging away on a treadmill for an hour or running on a track at a moderate pace for four miles.
It’s MUSCULAR work output that elevates the heart rate. The greater the muscular demand, the more the heart-respiratory system needs to work. Believe it or not, more demand on the heart-respiratory system is created by using weight room/strength circuits, circuit/boot camp workouts, and intense interval training due to the hard work/brief recovery nature of it. Trust me, those options are much more effective than going for a long jog or half-assing it on a treadmill for 45:00 while watching television. You’re better off opting for more intense/shorter time than less intense/longer time as they offer more bang for the buck: a greater cardio-respiratory demand and post-session calorie usage.
Regarding the obsession some have with the “I need to do my cardio” mentality if you want to lose scale weight and look pathetically emaciated, do the following:
- Perform lengthy, relatively slow, steady-state work on a treadmill or on a road run.
- Create a large calorie deficit. Drastically decrease your food intake.
- Lose metabolically active, calorie-burning muscle mass by NOT performing weight room/strength workouts.
Don’t lift, do a lot of low-level, steady-state work, eat fewer calories, and look terrible in that swimsuit.
A note on long distance running vs. interval running and electronic devices
There is a risk taken when performing any physical activity, even when heeding precautions and using proper form and technique. Do the math on this point as you read further…
Running is a single-support activity. That is, you’re contacting the ground one leg at a time on each stride. All body weight must be both absorbed and propelled forward on each single-leg ground contact. Running long-distance means there are thousands of these single-leg absorbing and propelling moments. You need strong legs to deal with the multitude of these forceful, wear and tear moments. Ironically, running long distance by itself does little to improve high force-absorbing eccentric (muscle lengthening) and propelling (muscle shortening) strength. That form of exercise fails to activate the stronger, higher force generating type II muscle fibers due to its low force, weaker type I fiber-activating nature (and in high volume-accumulating fashion).
Thousands of ground contacts + weaker supporting muscles = increased risk of joint/muscle trauma (search “causes of running injuries” on the Internet machine). Granted, interval running can also be somewhat risky but usually with a lesser volume of ground contacts. Therefore, the interval running options are less risky as compared to running long-slow distances. Even a safer option is performing heart rate-elevating interval work on the lower-impact electronic devices.
Some workouts are big ATP gulpers – great for fat loss
The 45:00 circuit/boot camp options and high-volume strength training workouts are big “ATP Gulpers” (more on ATP when discussing energy systems). They may result in:
- Over-training/under-recovering if performed too frequently.
- A lot of muscle tissue that is taxed, thus a large post-workout energy demand which is a plus for those seeking fat loss (especially if you add weight room/strength workouts to your routine).
Such workouts dig a huge hole – that is, they create a huge post-workout recovery demand. Post-workout that hole must be properly “filled.” A lot of ATP is therefore required during recovery and it ultimately comes from your intake of carbohydrates, fats, and proteins. ATP molecules are needed to help regenerate and resupply the body post-workout. Provided you are getting the proper nutrients – and creating a total daily calorie deficit – your body will tap into the adipose fat storage sites to draw energy during the recovery process.
The point: even though you may be on the edge of over-training, such demanding workouts do have that large post-workout calorie demand that can facilitate fat loss, all other factors being equal. Hence, the big “ATP gulping” workouts are great options for digging those holes and tapping stored fat provided proper calorie intake and recovery time are accounted for.
Doing something is 100% better than doing nothing
If you train only two days per week it is 100% better than not training at all. Think about it: yes or no, all or nothing, or do or don’t.
If you put 100% effort into that “doing something” twice weekly – even if it’s only for 20 to 30 minutes – imagine the results you’d get in that minimal time investment. Look at it this way: if you trained only twice per week over a 12- to 14-week period, that would be 24 to 28 quality workouts from which to accrue results. Would you agree that working hard over 24 sessions – giving 100% effort and attempting to progress in ability each session – would get you closer to achieving your goal(s)? Absolutely it would, all other factors being equal (i.e., diet, recovery time).
Remember, training productively only two times per week for as little as 20 to 30 minutes is 100% more than training zero times per week. There is NO EXCUSE not to find even one hour during the 168 hours in an entire week period.
Need ideas on how to schedule all training over a multi-week period?
Several options exist regarding how to schedule workouts over a multi-week training period. Much of it depends on the realities of your daily life: work, school, family obligations, mealtime, sleep, and unexpected issues that alter your set schedule. The bottom line is to schedule sessions sensibly by (1) selecting the appropriate workouts to achieve your goal(s) and (2) if possible, adding complete rest days to facilitate proper recovery and adaptation.
Refer to the sample weekly training formats enclosed if you need ideas. They contain many different combinations of the 777workouts.com programs if you add those to your training program. You can also alter weekly training formats every few months for a change of pace and/or if your training goals change.
Either way, pick and choose as you prefer, but assure (1) consistency, (2) hard work, and (3) proper between-session recovery.
Always perform the exercises in the order listed in the weight room/strength and
relevant circuit/boot camp workouts for accurate progression.
Although the bottom line of any workout session is hard work (which of course can be completed in many ways), it’s a good idea to perform workouts according to their specific design to better monitor and measure progressive training from workout to workout. This is highly suggested for all weight room/strength workouts to better track progression. Examples:
· A chest press exercise is performed first on the menu. Each time that specific workout is repeated it is best to perform the chest press first along with all other exercises in the same sequence. Being unfatigued at that beginning of the workout allows for more reps and/or a greater amount of resistance for the chest press as compared to if it were performed later in the sequence of exercises the next time that exact workout was performed (i.e., other upper body pushing and pulling exercises were performed prior to doing it). Altering the order of exercise each time that exact workout is completed skews the progression of all exercises regarding the accuracy of resistances used and reps achieved.
· Similarly, performing a barbell squat, dumbbell lunge, and leg press in that order will affect the results of each exercise due to the fatigue of the preceding exercise. That is, the fatigue from the squats will affect the performance of the lunges which will affect the performance of the leg press. If the order is then reversed (which is fine if it’s a different workout routine) the number of reps and the amount of resistance used for each exercise will be difficult to compare when returning to the original order.
· Circuit/boot camp workouts are logically designed to assure maximum effort in each exercise and to facilitate moving quickly between exercises. Examples:
1. Alternating pushing and pulling exercises.
2. Performing this sequence and repeating it: upper body, abdominals, lower body, and electronic device.
3. Alternating upper body and lower body exercises.
4. Alternating a body weight exercise with a weighted resistance exercise.
5. Performing this sequence and repeating it: interval, upper body push, lower body, abdominals, upper body pull, and body weight.
Many order-of-exercise formats work provided you perform them in the exact sequence each time that specific workout is performed. Reasonable progression is then possible due to the similar onset of fatigue that occurs from one exercise to the next.
Read the workout procedure for all the weight room/strength workouts
For effective workout completion and maximal results, it is imperative to read the workout procedure that accompanies each weight room/strength workout. These workouts are effort based, and the overload protocols and rep schemes reflect that. The directive of “working to muscle fatigue” simply means to perform as many reps possible, safely, and with good technique, to the point where further complete reps are impossible due to reaching maximum fatigue. Naturally, with some exercises you’ll need someone to spot/supervise each to-fatigue set to (1) keep it safe and (2) assure maximum muscle fatigue.
Know how the workout is to be conducted before you attempt it.
Set up all equipment/devices prior to starting circuit/boot camp workouts
Because these workouts are based on time of completion or specific work and rest times, make sure all equipment is set up beforehand. Some stations or exercises may require an assortment of various resistances to accommodate different strength levels and the onset of fatigue as the workout proceeds. In example, have 20-, 30-, and 40-pound dumbbells or eight-, 12-, and 15-pound medicine balls available to accommodate for different abilities and the increased fatigue that will occur over the course of the rounds/bouts. That will make each exercise/bout more completable and the transition between exercises more time efficient.
Obtaining all reps on high rep sets in circuit/boot camp workouts
Some prescriptions call for ultra-high reps on various circuit/boot camp workouts (i.e., Males = 75 and Females = 40). It may be impossible to complete all prescribed reps in one set only. Therefore, you have the option to accumulate reps on those exercises via multiple sets like the 30- and 50-Rep overload protocols used in the weight room/strength workouts. Get as many reps as you can in one exercise, then move to the next exercise and do the same, then return to the prior exercise and add more reps to the previous set. Accumulate reps in that manner until the prescribed rep goal is reached.
You could also remain at the high-rep exercise until all reps are achieved by using extended rest periods between the rep-accumulating sets. However, this will extend the length of the workout making it less time efficient. Either one works so it’s your choice of which method to use.
Circuit/Boot Camp approximate times
The total workout completion times listed for all circuit/boot camp workouts are estimates (except station-type…they are accurate due to their exact times). For counts, rounds, and timed challenges, it may initially be difficult to complete a 25:00 to 30:00 workout (i.e., poor fitness level) or easy to complete it under the time (i.e., exceptional fitness level). They are based on what would be considered an average completion time for someone in good shape.
Initially they may be unattainable. If you’ve been training and are in exceptional shape you may surpass the estimated times/number of rounds by completing them in less time/more rounds. Either way understand the times are just estimates but you can gauge your fitness level based on how long it takes and/or how many rounds you can complete where applicable.
The body weight pulling dilemma with body weight-only circuit/boot camp workouts
When performing bodyweight-only exercises there are a plethora of exercises for the lower body, abdominals/low back, and upper body “pushing” muscles: squat variations, lunge variations, glute press ups, back extensions, dozens of abdominal exercise variations, and push-up variations such as close grip, wide grip, regular grip, decline, incline, regular, etc. However, there can be an issue when it comes to addressing the posterior shoulder joint – the “pulling” muscles. If you cannot do a chin-up (a.k.a. pull-up) with your body weight you’re at a disadvantage. And if you don’t possess a device to suspend yourself from – a high chin up or low row bar – you’re really limited in options.
For the sake of balanced shoulder strength and stability you need to find a means to work those posterior shoulder muscles when engaged in the bodyweight-only/no equipment workouts. Because of the limitations in working the posterior shoulder you need to be creative with minimal equipment.
To address the posterior shoulder muscles when no complimentary equipment is available, choose from this menu:
- A high, secure door frame that can be grasped onto for chin ups, iso-hold chin ups, or negative chin ups.
- A low (three to five feet above the floor) rail or table edge, or suspension trainer (i.e., TRX® device) for body weight low rows or suspension trainer low rows.
- A towel or rope for isometric-hold low rows (statically pulling inward) for time.
- Slide disks or a friction-free yoga mat on a friction-free flooring surface to perform kneeling straight-arm pull-throughs: Kneeling on the mat or slide disks, reach far forward, pull with straight-arms down and backward to slide you forward and repeat (think straight-arm “lat pull”).
A brief discussion on energy systems
Energy for muscle contraction (and other body functions) is derived from the molecule ATP (Adenosine Triphosphate). ATP ultimately comes from your diet: carbohydrates, fats, and proteins. It is supplied by four (or three, depending on how you view it) overlapping systems, three being anaerobic (without oxygen intake) and one aerobic:
· Anaerobic:
1) Immediate supply of stored ATP.
2) Creatine Kinase (CK) reaction.
3) Glycolysis (fast and slow, with slow glycolysis transitioning to aerobic).
· Aerobic – inhaled oxygen required here.
Rather than discussing the detailed science of human bioenergetics, here are some basic facts and examples that will simplify the energy systems regarding their overlap, maximum effective time, amount of ATP provided, and – more importantly – how all of it relates to you when you’re training.
Immediate ATP stores @ :00-:03 with approximately 100 grams available.
CK reaction @ :03-:12 with 120 grams of creatine phosphate to rapidly restore ATP.
Glycolysis (fast) @ :12-:30. A carbohydrate (blood glucose/muscle glycogen) event where four ATP molecules are generated, pyruvate is converted to lactic acid (LA), and .75 calories/second are used equaling approximately 45 calories/minute.
Glycolysis (slow) @ :30–1:40. Two ATP molecules are generated, pyruvate ends up in the mitochondria, still a carbohydrate event, and up to 2,000 calories now available from muscle glycogen, liver glycogen, and circulating blood glucose. The aerobic system begins to rev up around the 1:30 point.
Aerobic @ 1:40 – 2:00+. Two ATP molecules are generated in the mitochondria via the Krebs cycle, 34 eventually from the electron transport system (ETS), now fats and (in some cases) proteins are available along with carbohydrates to supply ATP. 50,000 calories are now potentially available as work continues for many minutes and hours.
So…
The complete oxidation of one glucose molecule results in 38 ATP generated within the anaerobic pathways.
The complete oxidation of one triglyceride (fat) molecule results in 450 ATP generated aerobically.
A SIMPLE EXAMPLE: RUNNING AS FAST AS POSSIBLE FOR AS LONG AS POSSIBLE:
- First few seconds = immediate ATP stores depleted.
- :03 to :12 = CK reaction – no heavy breathing yet – stored CP replenishes ATP – done.
- :12 to :30 = Fast glycolysis – maximum speed begins to diminish – carbohydrates (stored glycogen) needed – pyruvate to lactic acid, and LA now begins to accumulate.
- :30 to 1:40 = Slow glycolysis – here your ability to sustain high effort is dependent on:
1) Tolerance to LA accumulation.
2) Muscle fiber type (more type I = less LA accumulation, all other factors being equal).
3) Other body tissues’ ability to take up LA.
- At 2:00 the aerobic system is now fully working but running speed is much slower…approximately 50% of the initial speed. However, plenty of ATP is available aerobically which allows for continued running but at a slower speed.
Interval running and electronic device intervals:
Shorter intervals (i.e., up to 1:40):
· Immediate ATP stores – maxed out but can recover during rest periods.
· CK reaction – maxed out but can recover during rest periods.
· Glycolysis – fast and/or slow heavily taxed depending on the intensity level.
· The aerobic system supports the recovery of the anaerobic systems over the entire length of the session.
Longer intervals (i.e. 1:40+):
· Immediate ATP stores – maxed out but can recover during rest periods.
· CK reaction – maxed out but can recover during rest periods.
· Glycolysis – more reliance on slow glycolysis, again intensity level dependent.
· Aerobic system now beginning to kick in along with supporting the recovery of the anaerobic systems.
A weight room/strength training set of five reps:
· Immediate ATP stores – maxed out.
· CK reaction – maxed out.
A weight room/strength training exercise set of 20 reps:
· Immediate ATP stores – maxed out.
· CK reaction – maxed out.
· Fast glycolysis required to finish the set.
A 25:00 to 30:00 circuit/boot camp workout or a weight room/strength training session:
· Immediate ATP stores – maxed out.
· CK reaction – maxed out.
· Glycolysis – fast and/or slow heavily taxed depending on the intensity level.
· Aerobic system supports the recovery of the above anaerobic systems over the entire length of the session.