Hybrid Workout Week 6

Ok- so for Hybrid Week 6- I was actually SUPPOSED to be on a beach, but my trip got canceled, and thanks to a variety of aggravating circumstances it never materialized. 2 days, 2 different airports, a malfunctioning airplane and the like…all with a tired, impatient, wiggly toddler…meant I had my first staycation. I *don’t* recommend this for anyone! *sigh* Anyway.

The one positive thing is that I get to head to the gym this week for Week 6 of Hybrid. My weight is amazingly and gradually inching up (yeay!) and I’m still making strength gains. I’m at 116 now and it’s inching upwards.

For my upper body hypertrophy day, I’m trying to challenge myself with shorter than 1 minute for rest periods. For some reason, and maybe it’s because I’ve been starting with incline DB presses I’m not seeing much improvement in weight here. I’m stuck at the 35 and 40 lb DBs but I see 10 lb improvements in lat pulldowns (which come after the chest part on upper body hypertrophy days). I’ve also introduced cross bench DB pullovers and although I’m using the 40s, I’m getting in more reps with the same amount of weight than the last time I tried this. I gradually need to increase the rest from 45 seconds to 1 minute by the time I hit shoulders. I happily note a 5 lb increase for side lateral raises for shoulders (last time it was a special 16 lb DB for 12 and 10 reps for sets 1 and 2, and this time it’s 20 lbs for 8 reps for both sets- yeah!) , break even with seated DB presses for shoulders, but come out better with standing barbell curls.

My happy moment this week was seeing a big improvement in my front squat! This is one of the exercises for the legs that was challenging at first because of the bar placement, but now everything seems to be fitting just right! I break the 100 lb mark which is a personal record for 8 reps, discover how much fun walking barbell lunges are (everyone just kind of clears the way for you! and hello, feel them right away in the glutes!). It’s my first time doing these for lower body hypertrophy day, so I’m using 75 lbs on the extra long olympic barbell for 12 reps, and I am confident I can tackle more weight next time. I come out even with the leg extension but see an improvement in the seated leg curl.

The third day and final Hybrid day this week is a Total Body HIIT day. Seriously- I think I’m fitter than the average bear, but GEEZ this day NEVER gets easier! I complete 20 minutes of HIIT (a total of 10 sprints) on the elliptical then wobble off to the chin, squat, bench circuit. I do rope chinups today and get through 8, 6, and 5 reps.

This is actually not an improvement from before (wah!) but I remember a fellow BBR member saying these get harder as you get heavier. I’m hoping he’s not right! In any event, I’m actually seeing an improvement in the bench and squat weight for the circuit, squatting 95 for 15 reps and 70 lbs for the bench for 15 reps.

This represents a 10 lb increase for the squats. I finish with one of the most butt-kicking cardio machine known to Sumi- the step mill. For those of you that haven’t seen this cardio machine, it’s like an escalator that never ends. 20 minutes on this thing at level 6 and I’m the definition of toast. The awesome thing about this machine is that you can really squeeze the glutes with each step. I haven’t seen this machine at many gyms and probably with good reason. It’s hard as heck!

Please feel free to leave some comments or suggestions below. Lots of people at the gym are asking me what “I’m doing” and it’s fun to be able to represent such an awesome program like the Hybrid! OK time to go eat!

Sumi is an experienced group fitness instructor, personal trainer, full-time public policy manager, and mom to two-year old Shaila.  She has a Bachelor’s degree in Biology from Tufts University and a Masters in Environmental Management from Duke University. Her passion for fitness gives her the stress relieving release that keeps her going!

A life-long weight-training addict, some of her most proud fitness accomplishments include: losing all the baby weight just eight weeks after a C-section; bench pressing her own body weight; and placing in her age class in several 5 Ks.

Her personal fitness journey continues to get better and more exciting with time. While she loves to lead by example and inspire people to "go for it," her ultimate goal is to be a great mom.  Her daughter’s name, Shaila, means the Goddess of Strength and Confidence. Sumi owes it to her to be strong and confident so that she, too, can realize her full potential!

Sunny is currently following Will Brink's Hybrid Workout program which comes free with the deluxe edition of Will Brink's Bodybuilding Revealed.

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Training With Weight vs Weight training

Training With Weights vs "Weight Training"



Just a word of warning:

I will be using the term "bodybuilder" or "bodybuilding" to refer to anyone who wants to build lean muscle and burn bodyfat in this article.

That means you.

Yep... you are a "bodybuilder." That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.

That means you want more lean muscle and less bodyfat -- that's it.

With that in mind, here's something you have to know:

Bodybuilders do not "lift weights" -- we "train" with weights.

We use weights as a tool like a sculptor uses a hammer and chisel.

The object of the game is not to lift some heavy weight from Point A to Point B and back. That's weight lifting. "Bodybuilding" is about making the muscle you want to change do all the work.

Here's two ways to do it:

1. Lower the weight and focus: Most people are just concerned with the lift itself. "Get this weight off of me!" seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek... or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.

2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints -- shoulders, knees, elbows -- will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.

Just remember: You are not just lifting weights when you train for muscle shape and "tone" -- you are a sculptor. Treat your tools and your body with that degree of care.

I cover many more tips on how to build lean muscle and burn bodyfat faster in my book "7 Minute Muscle".

Read more here:

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