In this exclusive series from MusclePharm and Muscle and Strength, Cory Gregory presents a complete 8 week Mix of Methods Trainer. Build muscle, lose fat and add strength using this complete workout game plan.
We all know the age-old question: Is it possible to gain or maintain strength and muscle while losing body fat? After spending years in the trenches, and trying nearly everything under the sun, MusclePharm President Cory Gregory has the answers.
Before watching the videos in this series, please download the free accompanying Mix of Methods Trainer PDF:
From Cory Gregory:
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 way to 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 on Muscle & Strength.
The Mix of Methods Trainer combines the following highly effective training tools:
- Conjugate Method - From the world famous Westside Barbell gym in Columbus, OH, and its owner the legendary Louie Simmons.
- Time Frame Training (TFT) - The amount of blood that will rush into your muscles with this method is absolutely unreal.
- As Many Rounds As Possible (AMRAP) - The movements involved in the AMRAPs make for a brutal and beneficial set-up.
- 100-Rep Explosion - 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.
- Old School 5x5 - There is just something raw and gritty about the way these guys trained. The simplicity of just getting under the bar and doing five sets of five reps each time just sounded hardcore to me.
- Daily Routine/Bodyweight Exercises - 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 bodyfat and getting lean, you will be performing a daily bodyweight routine to be done after your work in the weight room.
Introduction to the Mix of Methods Trainer
In this introductory video, Cory Gregory explains the core workout practices and principles that comprise his Mix of Methods Trainer. Learn how these 6 distinct, proven and highly effective systems can help you maintain muscle mass and strength while dropping unwanted fat....and without getting bored!
Part 1 - Back and Biceps Training
Using the conjugate method you will work up to a max effort, rotating between a heavy deadlift or pullup variation. Next up is a brutal 3-5 minute time frame set featuring rows or pulldowns. This day finishes up with AMRAP training designed to raise your metabolic level, and the epic 100 rep explosion!
Part 2 - Chest and Triceps Training
Your chest day kicks off with an old school bench press 5x5. Your goal: hit a personal record on the final set. Next, it's time to pump up your chest using a dumbbell movement time frame set. Your pressing day concludes with an AMRAP exercise circuit and a tricep-growing 100 rep explosion session.
Part 3 - Squats and Leg Training
Leg day! You start off with an old school 5x5 on squats, then move on to time frame training featuring a lunge variation. Next it's time to get explosive and get your heart rate moving with plyos lunges, squats or box jumps. You're not done yet...leg day wraps up with a 100 rep explosion using leg extensions and curls.
Part 4- Daily Body Weight Training
Make sure to increase the reps performed for each exercise during off days. Your daily routine will include at least push ups, ab wheel rollouts, weighted crunches and bodyweight squats. For extra credit you can also perform pull ups and dips.
Supplementation and Food
Your meal plan should be accessible and easy. In the final video of this exclusive series, Cory Gregory walks you through your daily food and supplement options. Lean out and maximize the nutrition that backs our training today. This diet plan is quick and it works! Keep your strength, maintain muscle and lose fat.
Supplementation focuses on three primary areas: fat loss, recovery and performance. Learn exactly what to take and when.
Why is no shoulder workout...
Can you do the bodyweight exercises straight after your workout? In other words, do you have to wait until the evening to do the bodyweight workouts?
The program doesn't include shoulders at all. Why?
Cory, as usual, has delivered a great routine that's hard, engaging and delivers great results. Huge fan and I'm loving this one.
2 weeks into this routine and it's pretty awesome. I've been sore for 2 weeks now, but third week and im not sore anymore. I started doubling up the routines instead of Mon-Tues-Thurs I went Mon-Tues-Wed & started over on Thursday. By Friday i'm exhausted, but sleep in Saturday and get in the 2nd leg day at 9 am. I'm noticing some awesome results already. It's been a lot of fun!!
This is a killer routine! Just finished week 1 and my body is the sorest it's been in a few years. Thanks for posting!
This program looks awesome but i just needed some clarification.
What is the conjugated method? Do you just keep warming up and keep going up in weight until you reach your one rep max? how many sets should you do? how long do you rest?
Also how can we throw in a shoulder + traps day. Any ideas in adding a shoulder program.
when doing the conjugate method, are you just doing one, one rep max? or are you doing multiple sets of 1 rep trying to find your one rep max?
The first week ended yesterday, but my body still crying..seens that I was hit by a Truck .... The workout seemed easy, but in practice it requires a lot of body, which is good for stagnant for years like me!
Killer routine....just done the first week and I'm sore in places I didn't even know existed. Stack arrives tomorrow. Looking forward to seeing if I can get 4-5% BF drop on this plan. Thanks for posting this guys!
Is this workout suitable for women?
I bought the unflavored BCAA powder prior to starting this workout regime. It doesn't taste good by itself so I was wondering if I could mix it with the Assault and drink it before or during training?
This is what I do and It tastes good (depending on how much you like your assault flavor)
The bodyweight day is awesome and much harder than it looks on paper! Good to get out of the gym. Loving this workout so far. Thanks for posting
This workout looks awesome! Looking forward to starting on it next week
I just ordered a bunch of supps before seeing this. I got Amino1 instead of the BCAA in that stack, I'm guessing I could take that instead of the BCAA since it's basically the same thing no? I also got the MP fat loss bundle with their fat burner and CLA, so that will supplement what he has here. I'm ready to do this thing! I need to lose some dam body fat!
Nothing stated about rest times. Is there specific rest times on the old school and conjugate?
I've just made muy first day of this routine. Looks amazing, no wasted time at the gym. Depending on how sore my back and biceps feel tomorrow, I'll tell you if I like it or not. I was doing de "Wild 20 Workout" and I loved it. I miss in this routine something for shoulders and traps. Probably I'll stick on the "wild 20" for this parts of the body. Regards.
Awesome trainer! Already ordered the stack. Once that get's here game on! Got about 8-9% BF I want to lose. Thanks for posting this, great timing :)
I like the mix of methods workout. But need some help I have to workout in the morning first thing around 5:30 am. Then I work till around 7:30-8:00 pm. When should I take the supplements and the meals.