Rock Hard Challenge-Casselman et al.pdf

M&F Reader Challenge

THE 2003 M&F

CHALLENGE

By Mark Casselman, MS, CSCS, and Beth Sonnenburg, MPH, Staff Writer

again, we’re throwing down the gauntlet — challeng-

ing you to burn fat, build muscle and transform your

body over a three-month period. And, of course, we

provide you with an awesome physique-tweaking

training and nutrition blueprint to guide your efforts.

Like any good sequel, we’ve based our new program on

the same premise that made the first so successful, added a

major plot twist or two, and thrown in a few cameo appear-

ances from stars that made the original not only exciting

but effective. The result is a complete step-by-step guide

that’ll map your course to ultimate physique development

in three short months.

The plot is simple: Commit yourself to this program from

start to finish, adhere to the subtle weekly and monthly

training and dietary tweaks, and invest as much intensity as

you can muster in each training session. You’ll strip away

bodyfat, build lean muscle mass, improve your cardiovascu-

lar fitness, and look leaner and more muscular than ever

before. Accept our challenge, and not only will your own

rock-hard physique be just weeks away but you’ll have a

chance to win a trip to Venice, California, to train with a

Weider athlete! (See rules on page 217 for details.)

The Workout

By Mark Casselman, MS, CSCS

Like the 2001 version of the Rock-Hard Challenge, this core

program is based on a three-day split: pressing movements

on one day, pulling movements on another and leg exer-

cises on a third day. The big twist this time around is that

we’ve planned the program around a microcycle system,

where your routine changes week to week. Those changes

in training style, total training volume and intensity effec-

tively stack your gains one on top of the other. You won’t

hit a plateau at any time during the program (as long as you

rest on the planned recovery days), and you’ll be looking

and feeling your best in weeks!

There are no shortcuts when it comes to constructing a

fantastic physique; however, this innovative reorganization

of your training routine challenges your system to respond

quickly with positive adaptations. Take note: Each week

is a one-shot deal — you’ll never get another chance to

revisit the same combination of sets, reps, weight and exer-

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Tired of looking like a typical “before”

picture? Here’s the three-month program

that’ll whip you into your best-ever shape.

I t’s back. And bigger and better than ever. Once

Changes in training

style, total training

volume and intensity

effectively stack your

gains one on top of

the other. Thus, you

won’t hit a plateau at

any time during the

program

Need help on your journey to

an “after” photo? Check out

www.muscle-fitness.com for

exercise how-to’s, a Rock-

Hard chatroom and more!

INCLINE DUMBBELL CURL

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The 2003 M&F Rock-Hard Challenge

cises at any time during the challenge — so make every

repetition count.

The third week of the month consists of heavy, high-

intensity strength training. Summon all of your fast-twitch

muscle fibers and shoot for 6–8 high-quality reps, and take

90–120 seconds rest to pull yourself together between sets.

As soon as you finish your last set, hit the treadmill for your

high-intensity sprint intervals. Perform cardio and ab work-

outs on Tuesday and Saturday; relax and grow on Thursday

and Sunday. You should know the routine by now.

The final week of your microcycle is strenuous, but fun.

Fire up your metabolism and work your most explosive

muscle fibers with our 10-exercise power circuit. There’s no

time to rest between exercises, so set up a few workout sta-

tions in close proximity before you start. Take a little extra

warm-up time before these workouts, and stretch out well.

Then, blast your way through all 10 power-circuit exercises

without taking a rest. Stop to grab a drink and congratulate

yourself after you finish the 10th exercise, then turn around

and do it all again. Twice.

After you finish the third power circuit, recover by walk-

Get With the Program

This month — and Months 2 and 3 — begins with a week

of muscle strength and endurance training, representing

the highest volume of training you’ll encounter during the

month. You’ll use moderately heavy weight and high reps,

15–20 per set, to fire up your metabolic machinery and

build some much-needed endurance for the weeks to

come. Take only 60 seconds rest between sets, just enough

time to stretch out those hard-working muscles and catch

your breath.

Following the resistance-training portion of each session,

complete the series of sprint intervals described in the car-

dio workout. Two days per week you’ll pair a continuous,

moderate-intensity cardio session with an abdominal work-

out. On Thursday and Sunday, you’ll rest. No extra cardio.

No extra weights. Just plenty of fluids, nutritious food and

muscle growth.

Week 2 is designed to stimulate maximum muscle hyper-

trophy (growth), so you’ll have more lean mass available to

burn bodyfat. These workouts are probably similar to your

regular training sessions — relatively heavy weight, 10–12

reps and 60–90 seconds rest between each set. Again, you’ll

burn some serious calories with a high-intensity sprint inter-

val workout after you finish hitting the weights. Note that

the Wednesday interval session differs from Monday and

Friday this week. Like Week 1, two days should be set aside

to train abs and do some continuous, moderate-intensity

cardio. Thursday and Sunday are rest days; do nothing. Just

sit and grow.

Rock Hard: Month 1

WEEK 1

Monday

Legs, Cardio B

Tuesday

Cardio A, Abs

Wednesday

Pushes, Cardio B

Thursday

Off

Friday

Pulls, Cardio B

Saturday

Cardio A, Abs

Sunday

Off

WEEK 2

Monday

Legs, Cardio B

Tuesday

Cardio A, Abs

Wednesday

Pushes, Cardio C

Thursday

Off

Friday

Pulls, Cardio B

Saturday

Cardio A, Abs

Sunday

Off

WEEK 3

Monday

Legs, Cardio C

Tuesday

Cardio A, Abs

Wednesday

Pushes, Cardio C

Thursday

Off

Friday

Pulls, Cardio C

Saturday

Cardio A, Abs

Sunday

Off

WEEK 4

Monday Power Circuit, Cardio C

Tuesday Cardio B, Abs

Wednesday Power Circuit, Cardio C

Thursday Cardio B, Abs

Friday Power Circuit, Cardio C

Saturday Off

Sunday Off

See “Cardio Key” on page 139.

LYING FRENCH PRESS

NOTE: On “abs” days, perform the same exercises

you did for abs before starting this program. If

you haven’t trained abs before, do crunches for

two sets of 25 reps, reverse crunches for two sets

of 20 reps, and twisting crunches, two sets, 10

reps to each side.

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The Rock-Hard Weight-Training Workouts

Listed as: exercise sets x reps per set

WEEK 1

WEEK 2

WEEK 3

Legs Workout

Barbell Squat 4 x 15–20

Barbell Squat 3 x 10–12

Barbell Squat 4 x 6–8

Romanian Deadlift 4 x 15–20

Leg Press 3 x 10–12

Romanian Deadlift 4 x 6–8

Dumbbell Lunge 4 x 15–20

Romanian Deadlift 3 x 10–12

Leg Press 4 x 6–8

Leg Extension 3 x 15–20

Dumbbell Lunge 3 x 10–12

Hack Squat 4 x 6–8

Lying Leg Curl 3 x 15–20

Leg Extension 3 x 10–12

Lying Leg Curl 4 x 6–8

Standing Calf Raise 3 x 15–20

Lying Leg Curl 3 x 10–12

Standing Calf Raise 3 x 10–12

Push Workout

Bench Press 4 x 15–20

Bench Press 3 x 10–12

Bench Press 4 x 6–8

Incline Dumbbell Press 4 x 15–20

Incline Dumbbell Press 3 x 10–12

Incline Dumbbell Press 4 x 6–8

Seated Dumbbell Press 4 x 15–20

Seated Dumbbell Press 3 x 10–12

Seated Dumbbell Press 4 x 6–8

Dip 4 x 15–20

Incline Dumbbell Flye 3 x 10–12

Close-Grip Bench Press 4 x 6–8

Lying French Press 4 x 15–20

Dumbbell Lateral Raise 3 x 10–12 Lying French Press 4 x 6–8

Close-Grip Bench Press 3 x 10–12

Pull Workout

Pulldown to Front 4 x 15–20

Seated Cable Row 3 x 10–12

Pull-Up 4 x 6–8

Bent-Over Barbell Row 4 x 15–20

Pulldown to Front 4 x 10–12

Bent-Over Barbell Row 4 x 6–8

Seated Cable Row 4 x 15–20

Bent-Over Barbell Row 4 x 10–12

Seated Cable Row 4 x 6–8

Upright Row 4 x 15–20

Barbell Shrug 3 x 10–12

Upright Row 4 x 6–8

Incline Dumbbell Curl 4 x 15–20

Standing Barbell Curl 3 x 10–12

Incline Dumbbell Curl 4 x 6–8

Incline Dumbbell Curl 3 x 10–12

HACK SQUAT

Week 4

Power Circuit

Do all 10 power-circuit exercises without taking a

rest between exercises, 10 reps per exercise. Rest for

2–3 minutes, then repeat the circuit twice more.

1) Barbell Squat

2) Pull-Up

3) Push-Up

4) Squat Jump

5) Pulldown to Front

6) Dip

7) Barbell Squat

8) Upright Row

9) Push-Up

10) Squat Jump

PULLDOWN TO FRONT

Each week is a one-shot

deal — you’ll never get

another chance to revisit

the same combination of

sets, reps, weight and

exercises at any time

during the challenge —

so make every repetition

count.

MUSCLE STUFF.COM

MUSCLE-FITNESS.COM 137

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The 2003 M&F Rock-Hard Challenge

SQUAT JUMP

BENCH PRESS

ROMANIAN DEADLIFT

DUMBBELL LUNGE

Start from an athletic stance

with your feet shoulder-width

apart, knees bent, head up

and arms bent 90 degrees at

your sides. To initiate each

jump, bend down to a half-

squat position, then powerfully

thrust your hands overhead as

you drive upward by extend-

ing your ankles, knees and

hips. Explode into the air as

high as possible. Land in a

balanced position and imme-

diately initiate the next rep.

Tip: Pretend that your feet are

touching hot coals each time

you land to minimize ground

contact time.

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