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  OLD SCHOOL KNOWLEDGE  

In 90's Jean Pierre Fox totally changed around from high volume training to literally half an hour trainings twice a day where you just kind of do 7 or 8 sets - 7 different exercises, one set each.

And that was literally THE best method for him to train… and that's how he built this crazy body in the mid-90s.

With 19 he went to the Swiss Junior Championship. Won easy. Literally at the qualifier 5 weeks before the show there were 21 guys competing. Nobody showed up for the Swiss Championship. Everybody knew this is it.

He qualified for the Men's World Championship with 19 in Paris.

Went to Paris, was a little over his head at that point, but it was his first World Championship at 19 years old. Placed 16th.



He knew he needed another break, trained for another 4 years, went again to the IFBB World Championship, placed 4th. A year later, 1994 he won and became a pro (professional). 

Arnold Schwarzenegger invited him to compete at his Arnold Schwarzenegger Classic. He went there, placed only 9th, but Joe Weider invited me to the first Olympia (Mr. Olympia).

He went to the Olympia, placed 7th, went back to the Olympia next year, thought he is ready to win, but placed 7th again.

Next year, some injuries, placed 10th, a year later placed 10th again.. and then, like most people know, collapsed under the squat rack at the photoshoot for FLEX (Magazine) and that, unfortunately, finished my career in one day.


HIIT Workout - Bulking Phase

General Warm-Up/Flexibility Routine (Before every weight training and HIIT session):


Touch Toes - 15 reps (Touch toes quickly, come right back up and repeat)

Lunges - 10 reps/leg

Side Lunges - 10 reps each direction

Butt Kicks - 25 yards

High Knees - 25 yards

Arm Circles - 20 reps

Trunk Twists - 20 reps

Side Bends - 20 reps


Weeks 1-2

Monday - AM Upper Body Weight Training

Tuesday - AM Lower Body Weight Training

Wednesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 4 More Times (5 Minutes Total)

Thursday - AM Upper Body Weight Training

Friday - AM Lower Body Weight Training

Saturday and Sunday - Rest


Weeks 3-4

Monday - AM Upper Body Weight Training

Tuesday - AM Lower Body Weight Training

Wednesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 6 More Times (7 Minutes Total)

Thursday - AM Upper Body Weight Training

Friday - AM Lower Body Weight Training

Saturday and Sunday - Rest


Weeks 5-6

Monday - AM Upper Body Weight Training

Tuesday - AM Lower Body Weight Training

Wednesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 8 More Times (9 Minutes Total)

Thursday - AM Upper Body Weight Training

Friday - AM Lower Body Weight Training

Saturday and Sunday - Rest


Weeks 7-8

Monday - AM Upper Body Weight Training

Tuesday - AM Lower Body Weight Training

Wednesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 10 More Times (11 Minutes Total)

Thursday - AM Upper Body Weight Training

Friday - AM Lower Body Weight Training

Saturday and Sunday - Rest

Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR) Sprint is at 90-95% of your MHR

HIIT Workout - Improving Aerobic & Anaerobic Endurance



HIIT Stadium Sprints

General Warm-Up/Flexibility Routine (Before every weight training and HIIT session):

Touch Toes - 15 reps (Touch toes quickly, come right back up and repeat)

Lunges - 10 reps/leg

Side Lunges - 10 reps each direction

Butt Kicks - 25 yards

High Knees - 25 yards

Arm Circles - 20 reps

Trunk Twists - 20 reps

Side Bends - 20 reps


Weeks 1-2

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Friday - AM Full Body Weight Training

Saturday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Sunday - Rest


Weeks 3-4

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Friday - AM Full Body Weight Training

Saturday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Sunday - Rest


Weeks 5-6

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Friday - AM Full Body Weight Training

Saturday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Sunday - Rest



Weeks 7-8

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)

Friday - AM Full Body Weight Training

Saturday - PM HIIT Workout 30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)

Sunday - Rest

Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR) Sprint is at 90-95% of your MHR


Note for all routines: After doing the dynamic stretching, warm-up with a 3-4 minute light jog and also cool down with a 4-5 minute light jog as well. This should be done at approximately 50% of your MHR.


Resources:

http://www.bodybuilding.com

http://proteinfart.com

http://dailyburn.com

http://muscle.iuhu.org

https://en.wikipedia.org/wiki/High_intensity_training