Training During the Holidays

Learn early on how to avoid falling off the wagon once Winter comes and Holiday season starts. With this training program you will be able to minimize your time in the gym while maximizing lean muscle mass gains and minimizing gains in body fat from the caloric surplus of Holiday eating.

By Mike Barber, Personal trainer   Talk to the Author.

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Training During the Holidays

Minimize Your Time In The Gym While Maximizing Lean Muscle Mass Gains

The Holidays are approaching, Thanksgiving leading the way with Christmas and New Years closely behind. They are a time of joy and happiness. However, unfortunately, it is during this time that most people tend to forget about their workouts. If you are thinking about doing that, let me remind you that the only road that leads to is to a larger waistline. Remember that if you choose the path of laziness eventually the Holidays will end and your joy and happiness will turn into horror as you will be left with having to face yourself in the mirror afterwards.

While I am not advocating to continue going to the gym everyday like the most hardcore of us will do, I am advocating to continue lifting weights at least 3 times a week with cardio activity (that can be done in your own home) in the days in between. For the purpose of continued muscle growth and fat loss over the Holidays, I have used the principles of cycling that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym. While it is a low volume/abbreviated routine, it is by no means an easy one.

Loading Phase (Week 1)

Mon(13-15reps)/Wed(10-12reps)/Fri(8-10reps) Superset:
Incline Bench Press 3sets (No Rest)
Close Grip Chinups (Palms facing you) 3sets (60 seconds)

Superset:
Upright Rows 1 set (No Rest)
Bent Over Laterals 1 set (60 seconds)

Superset: Seated Incline Hammer Curls 2sets (No Rest)
Triceps Dips 2 sets (60 seconds)

Giant set:
Lunges 3 sets (No Rest)
Leg Curls 3 sets (No Rest)
Squats 3 sets (No Rest)
Calf Raises 3 sets (60 seconds)
(Use either the machine or Barbell used for Squats)

(Week 2)
Mon(13-15reps)/Wed(10-12reps)/Fri(8-10reps)
Superset:
Incline Bench Press 4sets (No Rest)
Close Grip Chinups (Palms facing you) 4sets (60 seconds)

Superset:
Upright Rows 2 set (No Rest)
Bent Over Laterals 2 set (60 seconds)

Superset:
Seated Incline Hammer Curls 3sets (No Rest)
Triceps Dips 3 sets (60 seconds)

Giant set:
Lunges 4 sets (No Rest)
Leg Curls 4 sets (No Rest)
Squats 4 sets (No Rest)
Calf Raises 4 sets (No Rest)
(Use either the machine or Barbell used for Squats) (60 seconds)

(Week 3)
Mon(13-15reps)/Wed(10-12reps)/Fri(8-10reps)
Superset:
Incline Bench Press 5sets (No Rest)
Close Grip Chinups (Palms facing you) 5sets (60 seconds)

Superset:
Upright Rows 3 set (No Rest)
Bent Over Laterals 3 set (60 seconds)

Superset:
Seated Incline Hammer Curls 4sets (No Rest)
Triceps Dips 4 sets (60 seconds)

Giant set:
Lunges 5 sets (No Rest)
Leg Curls 5 sets (No Rest)
Squats 5 sets (No Rest)
Calf Raises 5 sets (60 seconds)
(Use either the machine or Barbell used for Squats)

Growth Phase (Weeks 4-6)
Mon(10-12reps)/Wed(8-10reps)/Fri(5-7reps)
Modified Compound Superset:
Incline Bench Press 3sets (Rest 90 seconds)
Close Grip Chinups (Palms facing you) 3sets (Rest 90 seconds)

Upright Rows 1 set (Rest 60 seconds)
Bent Over Laterals 1 set (Rest 60 seconds)

Superset:
Seated Incline Hammer Curls 2sets (Rest 90 seconds)
Triceps Dips 2 sets (Rest 90 seconds)

Modified Compound Giantset:
Lunges 3 sets (Rest 60 seconds)
Leg Curls 3 sets (Rest 60 seconds)
Squats 3 sets (Rest 60 seconds)
Calf Raises 3 sets (Rest 60 seconds)
(Use either the machine or Barbell used for Squats)

There you have it. After week 6 go into Active Recovery (Two full body workouts a week; a routine similar to the Growth Phase above performed only on Mondays and Thursdays with each set consisting of 10-12 reps; perform the same number of sets as suggested above). Also, do 20 minutes of cardio , first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total rest day.

The longest routine is the one from week 3. It lasts around 75 minutes. It is exhausting as well. Try it out and provided that you follow a good diet along with it (by just limiting yourself to splurge on Thanksgiving day, Christmas day and New Years Eve; Note that I said days NOT weeks) you should avoid the catastrophic effects that the Holidays leave behind in some people. As a matter of fact, you should look better.

Let me know how you like it if you try it. Also remember that the more you splurge on high protein food items, the less detrimental the effect of the splurge.

Best of Health!

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