Your Cartbodybuilding supplements cart image   Items: 0   Total: $0.00   Checkout bodybuilding supplements checkout image
-->
Home >>
Shopping ProSource.net





All Brands >>
All supplement brands listed A-Z

All Categories >>
Products listed by product type.


Top Rated Products

Best in Class >>
Top products that hold the coveted "Best in Class" awards


Top 50 Supplements >>
ProSource.net's top selling products

Exclusive Deals and Sales

Deal of the Day >>
Every day a single top-brand supplement is featured at extreme savings.


Deal of the Month >>
Each month a single top-brand product is featured at extreme savings.


Super Sales >>
Coupon codes and sale items, up to an additional 60% off already low prices!


Stoke The Fire : Part 1



Posted in: Articles by ProSource, Training Articles
By Tim Ziegenfuss PhD, CSCS | Feb 21, 2007



Stoke The FireThere are tons of workouts that are focused on getting you ready for the summer. How about one to get you through the winter? As we all know, winter is one of the most tempting times of the year. It's a special time of family, frivolity, and feast notorious for adding calories and blowing off workouts. If left unchecked, this festive time of year can easily sabotage your plans of being lean when spring arrives. Stoking the Fire is all about turning up your body's internal furnace to burn more calories and stimulating intracellular myogenic regulatory factors to promote gains in lean mass. If you do it right, the results you get from this workout may well eclipse those of any other program you've tried. That said, be forewarned -- Stoking the Fire is not easy. But then again, nothing worthwhile ever is. In a nutshell, Stoking the Fire is an advanced hybrid of circuit training that was developed in an attempt to achieve the Holy Grail of body composition: gain muscle and lose fat at the same time. But don't let the phrase "circuit training" fool you. We're not going to ask to you to perform total body circuits of cheesy isolation exercises every time you hit the gym. Instead, Stoking the Fire uses a series of hard core compound exercises performed as mini circuits. Each mini circuit consists of three exercises performed back-to-back with no rest. This approach requires you to work intensely for a brief period of time (1.5 - 2 minutes) so that you can burn as many calories as possible while simultaneously stimulating muscle growth. As we all know, taking two to three minutes rest between sets is essential for developing maximal strength, but not for getting ripped or building muscle. How to Set Up the Program You may choose a mini circuit that matches your current type of training, create your own mini circuit with a specific body part you want to focus on, or simply scroll ahead and use one of the sample workouts. The mini circuit examples are set up for the upper body, the lower body, and the entire body. Regardless of which workout you choose, Stoking the Fire requires you to pair antagonistic muscle groups together, that is, muscles that are on opposite sides of the body (biceps and triceps and pectorals and lats, for example), and then finish with an abdominal exercise. By emphasizing antagonistic pairings, Stoking the Fire enhances workout efficiency without overly fatiguing any specific muscle group. The upper-body mini circuits pair pushing exercises (bench presses, incline presses, shoulder presses, and dips) with pulling exercises (pull-ups, pull-downs and rows), and finishes with an abdominal exercise. Again, this ensures that during pushing exercises the pectorals, anterior and medial deltoids, and triceps are working while the lats, rhomboids, posterior deltoids, trapezius, and biceps are resting, and vice-versa. The lower-body mini circuits also pair pushes and pulls with an abdominal exercise. Lower body pushes include squats, leg presses and lunge variations while the lower body pulls include good-mornings, Romanian deadlifts and leg curls. The total-body mini circuit mixes things up a little bit by pairing an upper body push with a lower body push, or an upper body pull with a lower body pull. As mentioned earlier, Stoking the Fire requires you to bust your tail for about a minute and a half to two minutes during each mini circuit (before taking a rest). This is a considerably longer amount of time than just performing a standard set of one exercise and then taking a rest. As a result, expect your heart rate and breathing to be elevated much more so than during a standard weight training workout. Relative to resting between each mini circuit, a good strategy is to take a two minute rest at the end of every mini circuit during week one, and then cut down the rest period by 10-15 seconds on each successive week. When you can perform each mini circuit three times with a one minute rest interval, you are Stoking the Fire. At this point, continue training for an additional three to four weeks. After that, it's time to change things up with a different workout (which will be provided in a future article).
UPPER BODY Mini Circuits: Variations:
I. Bench press Use dumbbells, vary grip positions
  Pull-up Vary hand positions
  Abs  
II. Incline dumbbell press Use barbell, vary grip positions
  Upright row Vary hand positions, use dumbbells
  Abs  
III. Shoulder press Use dumbbells, rotate during press
  Dumbbell row Pull to armpit, pull to hip
  Abs  
IV. Weighted Dip Vary elbow position
  Reverse grip pulldown Vary grip positions
  Abs  
LOWER BODY Mini Circuits: Variations:
I. Squat Vary foot position
  Leg curl (1-leg) Point toes vs. pull toes back
  Abs  
II. Alternate Forward Lunge Split squat
  Romanian Deadlift Conventional deadlift (using variable foot/hand positions)
  Abs  
III. Leg Press Vary foot positions
  Good-morning Perform seated on bench
  Abs  
TOTAL BODY Mini Circuits:
I. Squat
  Dumbbell Bench press
  Abs
II. Romanian Deadlift
  Lat. Pulldown
  Abs
III. Alternating Lunge
  Incline Press
  Abs
III. Single Leg Goodmorning
  Upright row
  Abs
SAMPLE WORKOUTS Upper Body/Lower Body Split (4 days/week)
(Week 1-2) Day 1: Upper Body Mini Circuit Week 3 Week 4-6
I. Bench press 8-10 reps 12-15 reps 4-6 reps
  Pullup or Lat. Pulldown 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
* Perform circuit I, rest 1-2 minutes and repeat 2-3 times. Then move on to circuit II (and so forth).
II. Dumbbell Shoulder press 8-10 reps 12-15 reps 4-6 reps
  Dumbbell row 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abs 20-30 reps    
III. Triceps pressdown 8-10 reps 12-15 reps 4-6 reps
  Dumbbell row 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps    
 
(Week 1-2) Day 2: Lower Body Mini Circuit Week 3 Week 4-6
I. Squat 8-10 reps 12-15 reps 4-6 reps
  Leg curl (1-leg) 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
II. Leg Extension 8-10 reps 12-15 reps 4-6 reps
  Romanian Deadlift 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abss 20-30 reps    
III. Calf Raise 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps 12-15 reps 4-6 reps
  Seated calf raise 20-30 reps 12-15 reps 4-6 reps
Day 3: OFF
(Week 1-2) Day 4: Upper Body Mini Circuit Week 3 Week 4-6
I. Incline Dumbbell Press 8-10 reps 12-15 reps 4-6 reps
  Barbell or Cable Row 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
II. Parallel Bar Dips 8-10 reps 12-15 reps 4-6 reps
  Upright row 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abs 20-30 reps    
III. Lying Triceps extension 8-10 reps 12-15 reps 4-6 reps
  Barbell Curl 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps    
(Week 1-2) Day 5: Lower Body Mini Circuit Week 3 Week 4-6
I. Alternate Forward Lunge 8-10 reps 12-15 reps 4-6 reps
  Good-mornings 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
II. Front Squat or Leg Press 8-10 reps 12-15 reps 4-6 reps
  One-Leg Romanian Deadlift 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abs 20-30 reps    
III. Calf Press 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps 12-15 reps 4-6 reps
  Single Leg Calf Raises 8-10 reps 12-15 reps 4-6 reps
Day 6 & 7: OFF
 
Total Body Training (3 days/week)
(Week 1-2) Day 1: Total Body Mini Circuit Week 3 Week 4-6
I. Alternate dumbbell press 8-10 reps 12-15 reps 4-6 reps
  Squat 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
II. Dumbbell Pullover 8-10 reps 12-15 reps 4-6 reps
  Leg Curl 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abs 20-30 reps    
III. Triceps Extension 8-10 reps each 12-15 reps 4-6 reps
  Biceps curl 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps    
Day 2: OFF
(Week 1-2) Day 3: Total Body Mini Circuit Week 3 Week 4-6
I. Bench press 8-10 reps 12-15 reps 4-6 reps
  Alternate or Walking Lunge 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
II. Lat. Pulldown 8-10 reps 12-15 reps 4-6 reps
  Good-morning 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abs 20-30 reps    
III. Dumbbell Shoulder Press 8-10 reps 12-15 reps 4-6 reps
  Biceps Curl 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps    
Day 4: OFF
(Week 1-2) Day 5: Total Body Mini Circuit Week 3 Week 4-6
I. Incline Press 8-10 reps 12-15 reps 4-6 reps
  Side (lateral) Lunge 8-10 reps 12-15 reps 4-6 reps
  Weighted Abs 20-30 reps    
II. Bent over Row 8-10 reps 12-15 reps 4-6 reps
  Front Squat or Leg Press 8-10 reps 12-15 reps 4-6 reps
  Swiss ball Abs 20-30 reps    
III. Triceps Extension 8-10 reps 12-15 reps 4-6 reps
  Upright Row 8-10 reps 12-15 reps 4-6 reps
  Bodyweight Abs 20-30 reps    
Day 6 and 7: OFF
Embrace Stoking the Fire for what it is -- a tool to attack the holiday season with a raging metabolism and ideal stimulation of muscle growth. Toss in a prudent diet and some interval aerobic conditioning on the off days and you're sure to blast through the holidays and be that much closer to showing off a six pack of abs this spring. Click here to view Stoke the Fire II



LEAVE A COMMENT

Name :

Email :








Return to Top   Report Site Errors  Click Here for Important Safety Information

More Ways to Score Deals & Discounts Site Links Store Links Content Links

Best Discounted Bodybuilding and Nutritional Supplements!



ProSource.net - Lowest Price Bodybuilding and Nutrition Supplements!
Copyright © ProSource Performance Products, Inc. All rights reserved.
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service