mix of methods

8/10/2019 Mix of Methods

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MIX OF METHODSC O R Y G R E G O R Y

T R A I N E R


T R A I N E R


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T R A I N E R

INTRODUCTIONIts the age-old dilemma facing any person who has stepped

foot in the gym can I get strong or at least stay strong and get

lean while doing it? After years in the trenches, trying everythingpossible and working as hard as I could to make it happen, I can

honestly say that one of my goals was to make this happen. To get

there, though, I wasnt able to rely on just one style of training. I

had to dip into my entire bag of tricks but the end solution just

might lead you to that gold at the end of the rainbow.

Combining a multitude of methods, throwing in some bodyweight

exercises and adding a simple, no-nonsense diet and

supplementation plan, Im giving you a plan that will help you stay

strong and get lean.IM PRESENTING TO YOU THE MIX OF METHODS TRAINER

AND IM EXTREMELY EXCITED TO SHARE THIS AWESOME

PLAN WITH YOU AT MUSCLE & STRENGTH.

This is a trainer that will allow you to stay strong while getting lean

and not get bored doing it. In fact, thats what this trainer is all

about staying strong while building a lean, well-conditioned body.

This trainer will challenge you, push you and hopefully motivate you

but youre also going to have a hell of a lot of fun doing it.

Now, you may not set PR after PR each week, but simply

maintaining strength while dropping body-fat is about as good as

it gets.

Ive tried a number of methods, but sticking to just one while I

dieted was my downfall. The hardest thing to do during these

phases for me was maintaining my strength. After trying just

about everything, I simply took the good parts and most

applicable parts of being able to keep your strength while getting

the look you want. That should be enough to get your attention

and this Mix of Methods will deliver; that much Im sure of.

So if were giving you a Mix of Methods Trainer I better have a nice

mix of methods, right? Well lets put any of those worries to bed

right away because this trainer includes enough methods that

youll need two hands.

Lets review each of them and why I included them in this trainer:


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T R A I N E R

METHODSCONJUGATE METHOD:

The Conjugate Method comes from the world famous Westside Barbell gym in Columbus, OH and

its owner, the legendary Louie Simmons. This facility has built some of the strongest lifters in theworld and Louies Westside Method heavily featured the conjugate method.

What makes the conjugate method unique is that youre rotating exercises and working up to

a one-rep max on them each week, building an incredible base when it comes to compound

movements. It creates a fun challenge where you always have to try to top yourself. It was hugely

beneficial in my own lifting career, as I managed to squat 700 pounds, bench nearly 500 pounds

and deadlift nearly 600, all at around 200 pounds. The variety also helped strengthen my body

from all angles and thats what will take place by using this Conjugate Method during your back

day.

TIME FRAME TRAINING (TFT)Dr. Eric Serrano, a world-renowned supplement and training guru, taught me all about Time Frame

Training (TFT) and its since become a valuable part of my training. Basically, TFT can be broken

down in two different ways but both are highly effective. First, it can be taking a weight that you

can lift about 12-15 reps with but attempting to get 50 reps in matter of 3-5 minutes. The second

way is simply trying to get as many reps as possible with a particular exercise for a 3-5 minute

time period. Both ways will be used throughout the trainer.

The amount of blood that will rush into the muscle with this method is absolutely unreal. I always

used this method when I was getting lean or getting ready for a photo shoot and never once did

it fail me. It was a monster with arm work but it is a great method for any body part and one wellutilize quite often during this trainer.

AS MANY ROUNDS AS POSSIBLE (AMRAP)

This particular method has been made famous by the CrossFit world, which may throw up all sorts

of red flags for some people. Fear not, as all the movements involved in the AMRAPs make for a

brutal and beneficial set-up. Plus, after obtaining my CF Level 1 Certification Ive learned there is

plenty that is legit about the CrossFit world. For one, most of them train insanely hard.

The AMRAP will cause you to do that and will send your metabolic rate into overdrive, which is a

good thing when it comes to dropping body fat on this plan. If you dont know, doing an AMRAP

simply means you try to complete as many rounds of the reps of the given exercises in a set

amount of time.

For this trainer, its always going to be three exercises related to the body part youre working that

day and its always going to be between 12-20 minutes. Ive also come up with exercises that flow

together well, meaning you wont have to go from one end of the gym to another to complete it.

But dont expect anything simple. These are going to absolutely wear you out but the end result

will have you smiling after the certain feeling of nausea, of course.


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T R A I N E R

100-REP EXPLOSION

Ive always had fun with making up some pretty wild names for the workouts I post on social

media, but we got straight to the point with this one.

The 100-Rep Explosion refers to the pump youll be facing after this one, as well as the chance

that your shirt may explode after 200 reps of bicep curls.

These burnout sets are awesome finishers but I upped the ante on them. Youre not allowed to set

the weight down until ALL 100 reps are completed.

It can rest on your legs or hang wherever, but dont actually set the dumbbell or barbell down until

the 100 reps are completed.

This makes the muscle gush with a pump like no other, and that is a guarantee. Plus, it improves

conditioning and the high reps are great for connective tissue. Ive seen great results when it

comes to muscle growth and just the hardness of the muscle from these 100 rep explosions and

thats why I put them in. They will be the finisher to each of the weight room days and you may notknow what just happened as you wobble out of the gym.

OLD SCHOOL 5X5

Im a huge fan of the Old School type of training. Heck, I even called the gym I co-own The Old

School Gym. There was just something raw and gritty about the way those guys trained. The

simplicity of just getting under the bar and doing five sets of five reps and adding a plate each

time just sounded hardcore to me.

Well, were putting that in this trainer as well though were adding a unique twist to it.

Each time you do a squat or bench press in this trainer youre going to do five work sets. But thereps wont always be just five. In fact, it will change each week, varying from as many as 5 sets of

20 to 5 sets of 1 or 5 sets of 3. Each week will be different, but the key is keeping that same old-

school approach and trying to set a PR with whatever reps are listed each time.

DAILY ROUTINE/BODYWEIGHT EXERCISES

So here is the real bread and butter as to what makes this trainer unique. In order to keep your

strength level at a high level while still shedding body-fat and getting lean, I applied a daily

bodyweight routine to be done after your work in the weight room.

On top of that we have three days of major bodyweight work, an aspect that paid HUGE dividends

when I was dieting. I found that adding in the bodyweight work to my regular gym work helped me

keep my strength to a greater degree than any training program I had tried during a diet phase. To

be honest, it was almost like the Holy Grail to me.

Over the years my stretch reflex was shot to hell and I had no so-called pop out of the bottom

on a lot of movements. By adding in the daily routine to my regular movements, it put my training

over the top. I was able to get lean, get in good condition and stay strong, all by mixing in all these

methods.


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Its absolutely a crucial part of this plan and I know what its done for me. As for where I came up

with it, I remember reading about all the crazy stuff Hershel Walker did in the 1980s instead of

lifting weights and I was very intrigued.

Now I couldnt match the supposed 2,000 push-ups, 1,000 pull-ups and 2,000 sit-ups he allegedly

did heck even 300 push-ups, 100 pull-ups and 200 sit-ups everyday was too much but I knew Iwas on to something. I thought to myself if I can just do something everyday to keep blood in the

muscle it would have to make myself stronger and look better.

I gave myself a minimum that I had to do on days I was training weights and numbers I had to

hit on days I didnt go to the gym. For this trainer, I included push-ups, air squats, crunches and

ab wheels as required bodyweight movements, and made pull-ups and dips extra if youre looking

to push the envelope. I never missed and its stuff you can do anywhere with minimal to no

equipment. Well, Hershel was definitely right because it made a big difference.

The concept of working out 3 days a week hard in the gym and everyday at home is a homerun.

Youre still lifting heavy but the TFT, AMRAPs and daily routines bring out the conditioning, creating

the perfect storm.

Training LayoutFirst things first you will be training hard and training frequently during this trainer. Now that

youve understood and embraced that, lets look at how the training will be laid out. You will be

training three days in the gym Monday, Tuesday and Thursday.

MONDAY OVERVIEWMonday will be reserved for back and biceps and will start off with an exercise using the

Conjugate Method. We will rotate between four forms of deadlifts (conventional, sumo, block pull,

deficit deadlift), three forms of pull-ups and a clean, working up to a 1-rep max each time. That will

be followed by your Time Frame Training movement with either seated rows or pull-downs, and

then the AMRAP featuring 1-arm rows, pull-ups and seated rows. The 100-rep explosion finisher

includes two bicep moves to finish off an intense day. The daily bodyweight routine must also be

completed at some point during the day.

TUESDAY OVERVIEW

On Tuesday, its all about the Chest and Triceps. We start with the Old School 5x5 method on

bench press and youre trying to set a PR on the last set each week. From there we go to TFT and

were also going to include some type of dumbbell movement.

If you feel like you need some direct shoulder work, the TFT portion of the workout is the time to

do it with dumbbells. The AMRAP features Incline DB press, Flat DB Fly and Push-ups, while the

100-Rep Explosion is two tricep exercises. Throw in the daily bodyweight routine and youve got a

hell of a day.


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THURSDAY OVERVIEW

Legs take the spotlight on Thursday starting with the Old School 5x5 method on Squat. The

TFT part of this day includes some variety of walking lunges, whether its bodyweight, barbell or

dumbbell. The AMRAP is a straight killer and includes plyo squats, plyo lunges and box jumps. This

will test your conditioning for sure and it will make your heart rate skyrocket.

The 100-rep explosion finisher centers between the leg extension and leg curl, giving your legs a

massive pump as you crawl out the door.

Your lower body may hate you by this point but youre not done quite yet. Remember, you still have

your daily routine to hit at some point in the day and that also includes air squats. It may seem

like madness at the time but simply keep your mind on the end result.

WEDNESDAY, FRIDAY, SATURDAY OVERVIEW

For the other three days (Wednesday, Friday and Saturday), its all about bodyweight movements

push-ups, air squats, crunches, ab wheels and if youre really looking to push it, add pull-ups and

dips. Unlike the three gym days, the reps will be significantly ramped up. Were talking up to 800-

plus reps of bodyweight movements on these three days and that can get downright nasty if

youre not ready for it. Combined with the work in the gym, the bodyweight movements will allow

for some impressive gains.

SUNDAY OVERVIEW

Lastly, Sunday is a rest day.


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T R A I N E R

WORKOUT OVERVIEW

MON TUE WED THUR FRI SAT SUN

WEEK1

BACK/BICEPS:WEIGHTEDPULL-UPS

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS

LEGSBODYWEIGHTMOVEMENTS

BODYWEIGHTMOVEMENTS

REST DAY

WEEK2

BACK/BICEPS:SUMO

DEADLIFTS

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS


BODYWEIGHTMOVEMENTS

REST DAY

WEEK

3BACK/BICEPS:

CLEAN ANDPRESS

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS

LEGS BODYWEIGHTMOVEMENTS

BODYWEIGHTMOVEMENTS

REST DAY

WEEK4

BACK/BICEPS:3 BLOCK PULL

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS


BODYWEIGHTMOVEMENTS

REST DAY

WEEK5

BACK/BICEPS:V-BAR PULL-UPS

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS


BODYWEIGHTMOVEMENTS

REST DAY

WEEK6

BACK/BICEPS:DEFICIT

DEADLIFT

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS


BODYWEIGHTMOVEMENTS

REST DAY

WEEK7

BACK/BICEPS:WEIGHTEDCHIN-UPS

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS


BODYWEIGHTMOVEMENTS

REST DAY

WEEK

8

BACK/BICEPS:CONVENTIONALDEADLIFT

CHEST/TRICEPS

BODYWEIGHTMOVEMENTS

LEGS BODYWEIGHTMOVEMENTS

BODYWEIGHTMOVEMENTS

REST DAY


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Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge, Diet Plan, Supplement Regimen, Or Workout Plan. The Information Provided ThroughThis Site Is Intended To Assist You In Your Fitness Efforts. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. The InformationProvided Through This Site Is Not Intended As A Substitute For Medical Counseling, Or The Professional Advice Of Your Personal Physician. Before You Begin Any FitnessOr Nutrition Program, Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. Do Not Start A Fitness Or Nutrition Program IfYour Physician Advises Against It. The Site Is Intended For Use Only By Healthy Adult Individuals. The Site Is Not Intended For Use By Minors Or Individuals With Any TypeOf Health Condition. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program.


T R A I N E R

MONDAY

METHOD WORKOUT REP RANGES NOTES

DAYTIME CONJUGATE

LOWER BODY

WEEK 1: WEIGHTED PULL-UPS 1 REP MAX

WEEK 2: SUMO DEADLIFT

WEEK 3: CLEAN AND PRESS

WEEK 4: 3 BLOCK PULL

WEEK 5: V-BAR PULL-UPS

WEEK 6: DEFICIT DEADLIFT STAND ON 2 PLATES

WEEK 7: WEIGHTED CHIN-UPS

WEEK 8: CONVENTIONAL DEADLIFT

TFT WEEK 1: SEATED ROWS 50 REPS IN 5 MINS

WEEK 2: PULL-DOWNS AMRAP IN 4 MINS

WEEK 3: SEATED ROWS AMRAP IN 4 MINS

WEEK 4: PULL-DOWNS 50 REPS IN 5 MINS

WEEK 5: SEATED ROWS 50 REPS IN 5 MINS

WEEK 6: PULL-DOWNS AMRAP IN 4 MINS

WEEK 7: SEATED ROWS AMRAP IN 4 MINS

WEEK 8: PULL-DOWNS 50 REPS IN 5 MINS

AMRAP TRI-SET:1-ARM ROWS:15 REPSPULL-UPS: TIL FAILURESEATED-ROWS:15 REPS

WEEK 1: 12 MINS REPEAT THE TRI-SET AS MANY

TIMES AS YOU CAN

IN THE GIVEN TIME

WEEK 2: 14 MINS

WEEK 3: 16 MINS

WEEK 4: 20 MINS

WEEK 5: 12 MINS

WEEK 6: 14 MINS

WEEK 7: 16 MINS

WEEK 8: 20 MINS

100-REP EXPLOSION 2-BICEP EXERCISES:A) BARBELL CURLS OR

PREACHER CURLS

B)DUMBBELL CURLS ORHAMMER CURLS

100 REPS OF EACHMOVEMENT

CHOICE ONE A

WORKOUT AND ONE

B WORKOUT EACH

WEEK

EVE

NING COMBO PUSH-UPS 50-100

AB WHEELS 25-50

WEIGHT CRUNCHES 50-100

AIR SQUATS 50-100

OPTIONAL DIPS 25-50

PULL-UPS 25-50


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T R A I N E R

TUESDAY


DAYTIME OLD SCHOOL 5X BENCH PRESS WEEK 1: 5X5

WEEK 2: 5X5

WEEK 3: 5X8

WEEK 4: 5X3

WEEK 5: 5X20

WEEK 6: 5X5

WEEK 7: 5X3

WEEK 8: 5X1

TFT WEEK 1: INCLINE DUMBBELL PRESS 50 REPS IN 5 MINS

WEEK 2: FLAT DUMBBELL PRESS 50 REPS IN 5 MINS

WEEK 3: FLAT DUMBBELL FLYES AMRAP IN 4 MINS

WEEK 4: INCLINE DUMBBELL PRESS 50 REPS IN 5 MINS

WEEK 5: FLAT DUMBBELL PRESS 50 REPS IN 5 MINS

WEEK 6: DUMBBELL FLYES AMRAP IN 4 MINS

WEEK 7: INCLINE DUMBBELL PRESS AMRAP IN 4 MINS

WEEK 8: FLAT DUMBBELL PRESSW 50 REPS IN 5 MINS

AMRAP15 MINS TRI-SET:INCLINE DUMBBELL PRESS:15 REPSCHEST FLY: 15 REPSPUSH-UPS:15 REPS

WEEK 1: 12 MINS REPEAT THE TRI-SETAS MANY TIMES

AS YOU CAN IN THE

GIVEN TIME

WEEK 2: 14 MINS

WEEK 3: 16 MINS

WEEK 4: 20 MINS

WEEK 5: 12 MINS

WEEK 6: 14 MINS

WEEK 7: 16 MINS

WEEK 8: 20 MINS

100-REP EXPLOSION 2-TRICEP EXERCISES:1 PUSHDOWN EXERCISE

1 BARBELL EXERCISE


YOUR CHOICE

OF WORKOUT

MOVEMENT

EVENING COMBO PUSH-UPS 50-100

AB WHEELS 25-50


AIR SQUATS 50-100

OPTIONAL DIPS 25-50

PULL-UPS 25-50


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T R A I N E R

THURSDAY


DAYTIME OLD SCHOOL 5X SQUATS WEEK 1: 5X5

WEEK 2: 5X5

WEEK 3: 5X8

WEEK 4: 5X3

WEEK 5: 5X20

WEEK 6: 5X5

WEEK 7: 5X3

WEEK 8: 5X1

TFT WEEK 1: BODYWEIGHT LUNGE AMRAP IN 5 MINS

WEEK 2: BARBELL / DUMBBELL LUNGE 50 REPS IN 5 MINS

WEEK 3: BODYWEIGHT LUNGE AMRAP IN 5 MINS



WEEK 6: BARBELL / DUMBBELL LUNGE AMRAP IN 4 MINS



AMRAP15 MINS TRI-SET:PLYO LUNGES:10 REPSPLYO SQUATS: 10 REPSBOX JUMPS:10 REPS

WEEK 1: 12 MINS REPEAT THE TRI-SETAS MANY TIMES

AS YOU CAN IN THE

GIVEN TIME

WEEK 2: 14 MINS

WEEK 3: 16 MINS

WEEK 4: 20 MINS

WEEK 5: 12 MINS

WEEK 6: 14 MINS

WEEK 7: 16 MINS

WEEK 8: 20 MINS

100-REP EXPLOSION LEG EXTENSIONSLEG CURLS


EVENING COMBO PUSH-UPS 50-100

AB \\WHEELS 25-50


AIR SQUATS 50-100

OPTIONAL DIPS 25-50

PULL-UPS 25-50


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T R A I N E R

WEDNESDAY


DA

YTIME BODYWEIGHT PUSH-UPS 150-200

WHEELS 50-100


AIR-SQUATS 100-150

OPTIONAL DIPS 50-100

PULL-UPS 25-50

FRIDAY / SATURDAY


DAY

TIME BODYWEIGHT PUSH-UPS 150-200

WHEELS50-100


AIR-SQUATS 50-100

OPTIONAL DIPS 25-50

PULL-UPS 25-50

SUNDAY

REST DAY


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T R A I N E R

Diet OverviewIf the goal with the Mix of Methods trainer is to get leaner while maintaining strength, then the

diet certainly has to reflect that as well. But what Ive learned along the way is that dieting to the

extreme will erase any chance you have of keep any semblance of strength. Believe me, Ive tried

the tuna and water method, and it took less than a week for me to think that being stranded in adesert was a better option.

On the other hand, if youre trying to get lean then forget about raiding the freezer for ice cream at

night or starting your day with a full stack of pancakes. That may fly every once in a while but were

trying to get lean so a plan is imperative. Luckily, what Ive laid out is simple and easy to follow.

Most importantly, its effective and its mix of protein, healthy fats and carbohydrates means it

should work great for just about any lifter.

After trying just about every diet there is to get lean, this is one that has always worked well and

is a great one for any lifter to jump into because of its simplicity. Its not going to be a total shockto the system and theres enough variety to keep it interesting. With the added fruit and sweet

potato youve also got an ideal amount of carbs to keep your strength while still shedding body-

fat. Most of all, its not complicated. Theres no guesswork involved. You simply have to follow the

plan Ive laid out and the results will come.

The MP Supplement Stack fits in perfectly with the plan as well. The Carnitine Core is a great

product to help burn fat, while our Assault pre-workout is as legit as it gets when it comes to

that category. The BCAA powder is also a great addition to the stack and helps incredibly when

it comes to muscle repair and recovery. With the frequency of bodyweight workouts recovery is

going to be paramount.

Plus, Ive given you the option to add in some Combat protein powder if you feel like your body

needs some additional protein. Listen to your body throughout the process as these are general

guidelines as far as how much to eat. You may need to adjust here and there or add in some

Combat powder, for example but stick with the general layout and youll have no problem getting

lean and staying strong.

Lets get to work -

Its time to MIX it up!


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T R A I N E R

IMMEDIATELY UPON WAKING:

Carnitine Core

BREAKFAST:

2-3 whole eggs

-1 whole grapefruit

BEFORE TRAINING:

Assault

Take Assault before 3 gym days and 3 major

bodyweight days

POST WORKOUT:BCAA 3:1:2 Powder

1 Scoop of Combat can also be added

A.M. SNACK:

2 pieces of fruit

1 handful of nuts

LUNCH (3RD MEAL):

8-10 oz. lean meat

Green veggies

P.M. SNACK:

1 piece of fruit

1 handful of nuts

DINNER (5TH MEAL):

8-10 oz. meat

Veggies

1/2 sweet potato

BEFORE BED:

BCAA Powder & 1 cheese stick

OPTIONAL:

1 scoop of Combat if needed at either snack or

before bed.


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T R A I N E R

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