Mix of Methods

CORY GREGORY

MIX OF METHODS

C O R Y G R E GT R OA I NRE RY

MIX OF METHODS TRAINER

PG 1

CORY GREGORY


INTRODUCTION It’s 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 everything possible 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 wasn’t 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, I’m giving you a plan that will help you stay strong and get lean.

I’M PRESENTING TO YOU THE MIX OF METHODS TRAINER AND I’M 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, that’s 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 you’re 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. I’ve 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 I’m sure of. So if we’re giving you a Mix of Methods Trainer I better have a nice mix of methods, right? Well let’s put any of those worries to bed right away because this trainer includes enough methods that you’ll need two hands. Let’s review each of them and why I included them in this trainer: PG 1

CORY GREGORY


METHODS CONJUGATE 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 the world and Louie’s “Westside Method” heavily featured the conjugate method. What makes the conjugate method unique is that you’re 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 that’s 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 it’s 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 we’ll utilize 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 AMRAP’s make for a brutal and beneficial set-up. Plus, after obtaining my CF Level 1 Certification I’ve 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 don’t 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, it’s always going to be three exercises related to the body part you’re working that day and it’s always going to be between 12-20 minutes. I’ve also come up with exercises that flow together well, meaning you won’t have to go from one end of the gym to another to complete it. But don’t 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. PG 2

CORY GREGORY


100-REP EXPLOSION I’ve 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 you’ll 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. You’re not allowed to set the weight down until ALL 100 reps are completed. It can rest on your legs or hang wherever, but don’t 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. I’ve seen great results when it comes to muscle growth and just the hardness of the muscle from these 100 rep explosions and that’s why I put them in. They will be the finisher to each of the weight room days and you may not know what just happened as you wobble out of the gym.

OLD SCHOOL 5X5 I’m 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, we’re putting that in this trainer as well though we’re adding a unique twist to it. Each time you do a squat or bench press in this trainer you’re going to do five work sets. But the reps won’t 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 oldschool 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. PG 3

CORY GREGORY


It’s absolutely a crucial part of this plan and I know what it’s done for me. As for where I came up with it, I remember reading about all the crazy stuff Hershel Walker did in the 1980’s instead of lifting weights and I was very intrigued. Now I couldn’t 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 I was 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 didn’t 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 you’re looking to push the envelope. I never missed and it’s 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. You’re still lifting heavy but the TFT, AMRAP’s and daily routines bring out the conditioning, creating the perfect storm.

Training Layout First things first – you will be training hard and training frequently during this trainer. Now that you’ve understood and embraced that, let’s look at how the training will be laid out. You will be training three days in the gym – Monday, Tuesday and Thursday.

MONDAY OVERVIEW Monday 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, it’s all about the Chest and Triceps. We start with the Old School 5x5 method on bench press and you’re trying to set a PR on the last set each week. From there we go to TFT and we’re 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 you’ve got a hell of a day.

PG 4

CORY GREGORY


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 it’s 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 you’re 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), it’s all about bodyweight movements – push-ups, air squats, crunches, ab wheels and if you’re really looking to push it, add pull-ups and dips. Unlike the three gym days, the reps will be significantly ramped up. We’re talking up to 800plus reps of bodyweight movements on these three days and that can get downright nasty if you’re 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.

PG 5

CORY GREGORY


WORKOUT OVERVIEW THUR

FRI

SAT

SUN

CHEST/ TRICEPS

BODYWEIGHT MOVEMENTS

LEGS



REST DAY

CHEST/ TRICEPS


LEGS



REST DAY

CHEST/ TRICEPS


LEGS



REST DAY

BACK/BICEPS:

CHEST/ TRICEPS


LEGS



REST DAY

BACK/BICEPS:

CHEST/ TRICEPS


LEGS



REST DAY

CHEST/ TRICEPS


LEGS



REST DAY

CHEST/ TRICEPS


LEGS



REST DAY

CHEST/ TRICEPS


LEGS



REST DAY

BACK/BICEPS:

BACK/BICEPS:

BACK/BICEPS:

WEIGHTED PULL-UPS

SUMO DEADLIFTS

CLEAN AND PRESS

3” BLOCK PULL

WEEK 6

BACK/BICEPS:

WEEK 7

V-BAR PULL-UPS

BACK/BICEPS:

WEEK 8

WEEK 5

WEEK 4

WEEK 1

WED

WEEK 2

TUE

WEEK 3

MON

BACK/BICEPS:

DEFICIT DEADLIFT

WEIGHTED CHIN-UPS

CONVENTIONAL DEADLIFT

PG 6

CORY GREGORY


DAYTIME

MONDAY METHOD

WORKOUT

REP RANGES

CONJUGATE LOWER BODY

WEEK 1: WEIGHTED PULL-UPS WEEK 2: SUMO DEADLIFT WEEK 3: CLEAN AND PRESS WEEK 4: 3” BLOCK PULL WEEK 5: V-BAR PULL-UPS WEEK 6: DEFICIT DEADLIFT WEEK 7: WEIGHTED CHIN-UPS WEEK 8: CONVENTIONAL DEADLIFT WEEK 1: SEATED ROWS

1 REP MAX

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

TRI-SET: 1-ARM ROWS: 15 REPS PULL-UPS: TIL FAILURE SEATED-ROWS: 15 REPS

WEEK 1: 12 MINS

TFT

AMRAP

EVENING

100-REP EXPLOSION 2-BICEP EXERCISES:

COMBO

OPTIONAL

A) B ARBELL CURLS OR PREACHER CURLS B) DUMBBELL CURLS OR HAMMER CURLS PUSH-UPS AB WHEELS WEIGHT CRUNCHES AIR SQUATS DIPS PULL-UPS

NOTES

STAND ON 2 PLATES

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 REPS OF EACH MOVEMENT

REPEAT THE TRISET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME

CHOICE ONE “A” WORKOUT AND ONE “B” WORKOUT EACH WEEK

50-100 25-50 50-100 50-100 25-50 25-50

Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge, Diet Plan, Supplement Regimen, Or Workout Plan. The Information Provided Through This 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 Information Provided Through This Site Is Not Intended As A Substitute For Medical Counseling, Or The Professional Advice Of Your Personal Physician. Before You Begin Any Fitness Or 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 If Your 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 Type Of Health Condition. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program.

PG 7

CORY GREGORY


DAYTIME

TUESDAY METHOD

WORKOUT

REP RANGES

OLD SCHOOL 5X

BENCH PRESS

TFT

WEEK 1: INCLINE DUMBBELL 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 50 REPS IN 5 MINS

WEEK 2: FLAT DUMBBELL PRESS

50 REPS IN 5 MINS

WEEK 3: FLAT DUMBBELL FLYES

AMRAP IN 4 MINS


50 REPS IN 5 MINS

WEEK 5: FLAT DUMBBELL PRESS

50 REPS IN 5 MINS

WEEK 6: DUMBBELL FLYES

AMRAP IN 4 MINS


AMRAP IN 4 MINS

WEEK 8: FLAT DUMBBELL PRESSW

50 REPS IN 5 MINS

TRI-SET: WEEK 1: 12 MINS INCLINE DUMBBELL PRESS: 15 REPS WEEK 2: 14 MINS CHEST FLY: 15 REPS PUSH-UPS: 15 REPS 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 REPS OF EACH 100-REP EXPLOSION 2-TRICEP EXERCISES: 1 PUSHDOWN EXERCISE MOVEMENT 1 BARBELL EXERCISE 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

EVENING

AMRAP 15 MINS

NOTES

REPEAT THE TRI-SET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME

YOUR CHOICE OF WORKOUT MOVEMENT


PG 8

CORY GREGORY


DAYTIME

THURSDAY METHOD

WORKOUT

REP RANGES

OLD SCHOOL 5X

SQUATS

TFT

WEEK 1: BODYWEIGHT LUNGE

WEEK 1: 5X5 WEEK 2: 5X5 WEEK 3: 5X8 WEEK 4: 5X3 WEEK 5: 5X20 WEEK 6: 5X5 WEEK 7: 5X3 WEEK 8: 5X1 AMRAP IN 5 MINS

WEEK 2: BARBELL / DUMBBELL LUNGE

50 REPS IN 5 MINS


AMRAP IN 5 MINS


50 REPS IN 5 MINS


AMRAP IN 5 MINS


AMRAP IN 4 MINS


AMRAP IN 5 MINS


50 REPS IN 5 MINS

TRI-SET: PLYO LUNGES: 10 REPS PLYO SQUATS: 10 REPS BOX JUMPS: 10 REPS

WEEK 1: 12 MINS

AMRAP 15 MINS

EVENING

100-REP EXPLOSION LEG EXTENSIONS COMBO

OPTIONAL

LEG CURLS PUSH-UPS AB \\WHEELS WEIGHT CRUNCHES AIR SQUATS DIPS PULL-UPS

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 REPS OF EACH MOVEMENT 50-100 25-50 50-100 50-100 25-50 25-50

NOTES

REPEAT THE TRI-SET AS MANY TIMES AS YOU CAN IN THE GIVEN TIME


PG 9

CORY GREGORY


DAYTIME

WEDNESDAY METHOD

WORKOUT

REP RANGES

BODYWEIGHT

PUSH-UPS WHEELS

150-200 50-100

WEIGHT CRUNCHES AIR-SQUATS DIPS PULL-UPS

150-200 100-150 50-100 25-50

OPTIONAL

NOTES

DAYTIME

FRIDAY / SATURDAY METHOD

WORKOUT

REP RANGES

BODYWEIGHT

PUSH-UPS WHEELS

150-200 50-100

WEIGHT CRUNCHES AIR-SQUATS DIPS PULL-UPS

50-100 50-100 25-50 25-50

OPTIONAL

NOTES

SUNDAY REST DAY


PG 10

CORY GREGORY


Diet Overview

If 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 I’ve learned along the way is that dieting to the extreme will erase any chance you have of keep any semblance of strength. Believe me, I’ve tried the tuna and water method, and it took less than a week for me to think that being stranded in a desert was a better option. On the other hand, if you’re 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 we’re trying to get lean so a plan is imperative. Luckily, what I’ve laid out is simple and easy to follow. Most importantly, it’s 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. It’s not going to be a total shock to the system and there’s enough variety to keep it interesting. With the added fruit and sweet potato you’ve also got an ideal amount of carbs to keep your strength while still shedding bodyfat. Most of all, it’s not complicated. There’s no guesswork involved. You simply have to follow the plan I’ve 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, I’ve 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 you’ll have no problem getting lean and staying strong. Let’s get to work It’s time to MIX it up!

PG 11

CORY GREGORY


IMMEDIATELY UPON WAKING: Carnitine Core

BREAKFAST: 2-3 whole eggs ½-1 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. PG 12

CORY GREGORY


V2.3 20141031

PG 13

Mix of Methods

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