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[WOTM, 01/2014] Torch Fat & Spark Muscle Growth With Lean It UP’s 2014 Body Reconstruction Workout Gauntlet

Posted by on Jan 5, 2014 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 11 comments

[WOTM, 01/2014] Lean It UP’s 2014 Body Reconstruction Workout Gauntlet — Recap

 




Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)


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Pages: Workout A | Workout B | Printable Recap

 

Pages: 1 2 3

  • Ndub

    I know the cardio in this program is HIIT only and for short durations. Would you suggest any additional cardio for endurance? When would you suggest it be added?

    • https://www.leanit-up.com/ Bryan DiSanto

      You probably don’t realize it, but HIIT is actually extremely effective at building up endurance, even though you’re not physically doing cardio for a long duration.

      The high intensity/spiked heart rate helps build up your body’s aerobic capacity (what’s known as VO2 max) at an accelerated rate — that directly translates into cardiovascular endurance.

      Effectively, you’re building up cardiovascular fitness AND burning more calories/fat at a higher rate than steady-state cardio can.

      That said, I have no problem with you adding in additional steady-state cardio. Do it after Workout A, or convert one of the 3 off-days into a full cardio day.

  • Allison

    Could you do a lower amount of reps with a heavier weight instead of the higher amount of reps? I am doing a workout program now that has me squatting and deadlifting heavy for a low amount of reps but will a lighter weight with more reps yield better/faster results?

    • https://www.leanit-up.com/ Bryan DiSanto

      Totally — customize it however you want to fit your training. It really all depends on where you are now and what your main goal is. Lower rep ranges typically prioritize strength, whereas 10-12 rep schemes are geared towards a balance of muscle size/strength/endurance. As you get stronger though, I usually advocate dropping the reps down for BIG lifts like squats and deadlifts — it’s just hard to maintain perfect form beyond 5-6 reps while keeping the weight heavy.

      I’d recommend doing lower reps only for the bigger lifts here. Squats, Goblet squats, Romanian deadlifts, Deadlifts, Dumbbell chest press, Clean & press, Bent-over rows, Snatches, & Dips all apply.

      Keep all ab work as it is.

      ^BD

      • Allison

        Thanks so much for the response. Very helpful!

  • Kim

    Thank you for the great workouts!! Somehow I ran across this website and I love it- very informative and motivating
    My problem is with the printable recaps.. I can rarely print them. The recap comes up but no link to print. What am I missing?

    • https://www.leanit-up.com/ Bryan DiSanto

      Thanks a ton Kim, so glad you found us!

      Just click any of the recaps, save it as an image, and then hit print. You can also right click it and hit the print button as well.

      Best,
      Bryan

  • Carlos Lopez

    your website is cool but there are a lot of pop up, that’s annoying, and the photo with the bulgarian squat has a bad form, just saying.

    • https://www.leanit-up.com/ Bryan DiSanto

      Agreed, the foot was way too far in. I’ve swapped out the picture for a better demo.

  • Jahna Montague

    Bryan- I am trying to cut body fat and cant decide between this program and the The 4-Day Muscle Thrashing Workout Program. Any suggestion on where to start?

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Jahna — The 4DMTW is a little bit more rigorous and time-consuming, but you’ll see results slightly quicker. It’s more of a conventional bodybuilding split in the sense that it hits individual muscles a bit more.

      Either way, you’ll progress quickly on both if you put in the work and your diet is on point. My best reco would be to follow one program for 8 weeks, and then switch to the other, that way you’re avoiding plateaus and keeping things fresh.

      If you ever have any questions, feel free to drop them on our message boards: https://www.leanit-up.com/chat/forums/