Most fitness fanatics view the holiday season as the dietary apocalypse. This year, allow yourself a different perspective and see how slacking on your diet can re-energize your training and work within your fitness goals.
If your goal is to gain muscle and keep it on—better known as "bulking"—you’ve got to work out hard and eat the foods that aid recovery. Go ahead and cram turkey and vegetables down your gullet; just make sure you hit the gym hard the next day. Shoot for an all-out, full-body assault that will leave no muscle fiber unscathed.
Perform three to four sets of each exercise. For the first two sets, select enough weight to reach complete failure somewhere between eight and 10 reps. For the last two sets, adjust the weight so you're reaching complete failure somewhere between five and seven reps.
Exercise 1: Deadlift
Exercise 2: Bench Press
Exercise 3: Military Press
Exercise 4: Barbell Curls
Exercise 5: Weighted Dips
Exercise 6: Weighted Crunches with rope
NEXT: POST-HOLIDAY PARTY WORKOUT FOR GUYS TRYING TO CUT WEIGHT
Guys who are trying to shed weight and achieve a leaner physique—a.k.a. "cutters"—have it harder. But you don't have to compromise getting lean or staying that way to have a good time. The day after a big holiday feast will be a great opportunity to take advantage of the caloric overload. You’ll be prepared for some high-intensity training. Combining H.I.I.T. (High Intensity Interval Training) instead of traditional cardio with higher-rep-volume resistance training will help balance out your skewed caloric intake from the day before.
Exercise 1: Start out by hopping on the treadmill. The first minute will be a walk (~4 mph), the second minute a jog (~6 mph) and the third minute a sprint ~8-10 mph). Repeat the cycle for a total of 15 minutes. After completing your interval cardio, set up the following:
Perform three sets of each exercise. Adjust the weight so you are reaching complete failure between 12 and 15 reps.
Exercise 2: Deadlift
Exercise 3: Bench Press
Exercise 4: Military Press
Exercise 5: Alternating Dumbbell Curls
Exercise 6: Tricep Pushdowns
Exercise 6: Hanging Leg Raises