Shock your muscles with Dougs ultra-slow-rep-timing shredding routine! Use this workout to burn fat while maintaining muscle mass. This is a 5 day workout, 5 days on 2 days off.
Workout notes:
- A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
- 2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
- Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
- Abdominals are performed after each training session
- 30 Seconds rest between sets
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. See the table and instructions at the bottom of this page for abdominals.
Daily Workout Schedule:
IMPORTANT: All sets are completed using 8-1-8 rep timing!
| Abdominals - After Every Workout |
Abdominals
|
| Exercise |
Sets |
Reps |
Timing |
| Weighted Crunches* |
8 |
8 |
8-1-8 |
| Machine Seated Knee Raises** |
8 |
8 |
8-1-8 |
| Machine Twisting Crunches* |
8 |
8 |
8-1-8 |
* Pushdown machine with rope
** Bench knee raises with feet in straps on low pulley |
Saturday & Sunday - Rest Days
Got Something To Say? Post Your Comments Below
what exactly is a 8-1-8 timing?
8 second concentric, one second hold at contraction, 8 second eccentric. This means you should take 8 seconds to lift the bar, hold it for a second, then take 8 seconds to lower the bar to the exercise starting position.
is the 8-1-8 only used in the last rep of each set?
dose this workout really help u lose weight?
The weight exercises will mainly help maintain your muscle mass. But realise that this is only part of the set routine. By staying committed to the two one-hour cardio sessions as well as the post ab work-out daily (resting the 2 days), along with a good diet, than yes, this should strip down fat whilst encouraging toning.
what exactly is a 8-1-8 timing?
i am going to try this.
what exactly is a 8-1-8 timing
So this will cut fat and build definition at the same time?
With a proper diet you will lose fat. TO retain muscle mass while cutting you need to make sure to push for progressive resistance.
Awesome thanks
Can intermediate lifters do this workout and what would you suggest? just whatever you can do while keeping form and the timing?
Absolutely. This is a good workout for intermediates. Use as much weight as you can for each set.
Hi there, i am in shape but have some bits of fat i wanna lose and saw the work out for 8 1 8 but use as much weight.. will this really work? i tried today and struggled.. can it work with weights abit less? or can you suggest anything to me for getting ripped quickly?
ok thanks. will the slow rep timing help maintain muscle mass bc of the amount of blood being pumped in? or is it jsut like you said you need to keep pushing for higher weight from week to week?
You want to use as much weight as you can for the slow sets. That will help you maintain muscle.
On back can bent over rows be replaced with close grip bent over rows or will they not do the same thing
You can use a closer grip row. That's fine.
8 sets seems a little excessive to me. Is this correct?
Yes, the workout advocates 8 sets per exercise.
How low intensity is the cardio for this program?
There is no specified type of cardio for this routine, so you can choose whichever form of cardio you prefer and cater it to your conditioning level.
Any tips on sugested food intake for a proper diet?
Here is a great article on bodybuilding nutrition:
http://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-d...
I would like to work out 3 consecutive days (Mon, Tues, Wed) and complete the above schedule. Would the below work?
Monday:
1 Hr Cardio
1 Hr Shoulders + Back & Abs
Tuesday:
1 Hr Cardio
1 Hr Biceps + Triceps & Abs
Wednesday:
1 Hr Cardio
1 Hr Chest + Legs & Abs
Hi Ze...I wouldn't recommend that approach. Shoulders, triceps and chest are all pushing movements and it's best to get in some rest in between pushing movements so your triceps aren't tired for chest day, etc. This would be better:
Monday:
1 Hr Chest + Triceps & Abs
1 Hr Cardio
Tuesday:
1 Hr Legs + Back & Abs
1 Hr Cardio
Wednesday:
1 Hr Shoulders + Biceps & Abs
1 Hr Cardio
can i use this workout for a couple of weeks and then switch it up? or should i only use it for one week then switch it?
Hi Jordan,
There is no need to switch up the exercises in this routine that often.
sir me doing like
MONDAY
20 min trademill
chest + back
1/2 hr stomach exercise
TUESDAY
20 min trademill
shoulder + triceps
1/2 hr stomach exercise
wednesday
20 min trademill
legs + bisceps
1/2 hr stomach exercise
my main aim is to get lean body..
is it ok ???
tell me fast sir....
Your workout looks good. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
I tended to gain aout 45 lbs over the past few years of pure fat in my stomach. Im tryin to loseit as fast a possible. Im on extremely low cal diet per day and i need a work out routine that wil help me burn fast. IS this the way to go?
As a male, you want to make sure you stay over 1800 calories per day. Eating too little per day will generally cause a "bounce back" weight gain after the diet is finished. I would eat somewhere between 2000 to 2500 daily calories and follow this routine.
Ive used many of your workouts and am seeing great results. My ? on this workout is do we increase weight each set or stay with one set weight. Thanks
Hi Tyler. You may have to drop weight a bit as you move along in sets to hit the 8 reps. Use as much weight as possible and only drop weight if you believe you might hit failure.
this refers to tylers question above ^^
should we start at a high weight and then work down until its in that 30-40lb range?
Use as much weight as possible for each stated rep range. It may take some trial and error to figure out how much weight to use for each set.
Hi. I'm trying to get perfectly cut, like Cam Gigandet. Which workout do you recommend? This super shredding routine? or the 6 day cutting routine? or the 5 day high definition routine? I am about 5'9 and weight 155 lbs. I am fairly fit because I play tennis, but I have a belly, my chest is a bit flabby, etc. Which workout do you recommend?
Hi Edward,
The 6 day routine is more of an advanced routine. Either this program or the 5 day High Definition program will serve you well.
hi i have a question ive been working out for four years now and im in really good shape but i really want to get more toned, what is the most high intensity workout, and what little secrets or tips can you give me?
Hi Jordan,
When you say "toned" do you mean lose fat, gain muscle, or both?
hi, can u tell me , how many weeks it will take to show the result. if i follow your workout,also is there any other thing i can do, instead of cardio.
Hi Albert,
If you are using an appropriate cutting diet, and training for progression of heavier weight, you should be losing about 8 pounds of fat per month.
If you do not enjoy intense cardio, you can try walking or swimming.
I am an ectomorph and I am in decent shape with low body fat. I am looking for a workout that will tone my muscles. Is this workout correct for me? Or is it designed for more for fat burning and if so will this hurt me with my low body fat?
Thank you.
Hi Adam,
I would recommend a muscle building workout:
http://www.muscleandstrength.com/workouts/muscle-building.html
Hey Steve,
I don't mind weighing more if I do not appear flabby, that is gaining muscle and losing fat (stomach in particular). I haven't been in the gym since September and was wondering if this workout was appropriate for me (I am not exactly sure where I fall in terms of experience).
Hi George,
What is your primary goal? Are you looking to gain muscle mass?
I just did my first workout today for shoulders, and if I don't get sore tomorrow, does that mean I'm not using the right weight? should I be going higher?
Hi Edward,
Muscle soreness is not the best indicator of workout effectiveness. I have been lifting for 20+ years and have never had shoulder soreness. With that said, you should always be pushing yourself for more reps and ultimately more weight. Never waste a set.
hi, i am at 5'4.5" 158lbs 6% fat im 2.5 weeks out from my first bodybuilding comp it is novice im pretty excited. i need a little more deff in my quads should i used the super shed or the 5 Day High Definition Routine. i know two weeks is very short amount of time but i only need a little more def & sepperation please help me maximize thease two weeks thx in addvance.
p.s. this is my first blog so forgive me if i seem "out of place"
Hi James,
I strongly recommend posting this in the forum. There are several seasoned bodybuilders that can give you advice.
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