Question : Are modifications to the ''DeFranco'' workout template possible??

[hazhardy]

yo,, just a question to see if you can modify the defranco workout (on the website) to keeping heavy weights (obviously) for the Max Effort exercises,, but then reducing the weight for the other exercises,, so u gain strength from the max efforts etc. but tone and burn more fat from the other exercises with more reps and less weight?? u guys reckon that's feasable? Because the template doesn't suggest what wieght to start at, but the max effort weight is only a 5-repper so that's gona be heavy.
cool
cheers,
hza

[rubthebuddha]

weights really aren't the best method for burning fat, unless you do exercises like high-rep snatches. if you want strength, lift heavy. if you want to burn fat, do something like tabata sets with running, swimming, rowing, etc.

for both, have a **** good diet.

[AndrewS]

Haz,

toning is kind of a myth. No exercise makes you 'toned'. Heavy lifting promotes myofibrillar hypertrophy over sarcolplasmic reticular hypertrophy, and gives a different look to muscle 'cos SR is bags of fluid and Ca++, while myofibrillar change is more actin and myosin. 'Toning' can occur with either and is a function of how lean you are.

My suggestion- read the articles at elite fitness, and pay attention to the repetetive method. Use RE for at least one assist exercise a workout with things like Dimel DLs or k-bell work, focusing on your weak points. For that matter, just sub in sets of high rep k-bell or d-bell swings or pulls (avoid snatches or cleans for high rep stuff), and jerks or push presses as assist exercises and do high numbers of low rep sets of snatches, cleans, and jerks with some grinding exercises thrown in as extra workouts/recovery work. Use poundages to calculate appropriate loads, decreasing volume over a 1 wk wave, if you want to get compulsive.

Andrew

[hazhardy]

ok, so here's the workout.
1. will the sets shown here (not the max effort ones, just the normal ones), suffice for toning/burning body fat?
2. and will the max effort lifts suffice for building strength?
because if the answer to #1 is no,, then that's what i mean by making a modification to the workout......adding reps/sets etc..
i think the answer to 2 should be yes?
but yeah,, on looking at the workout,,, do i actually need to modify it?
or will the workout below, give me strength and a reasonably toned body?
cool,
cheers
hza

+++++ Max Effort Upper Body (Monday) +++++
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.

Thick bar or regular barbell bench press


B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.
Flat dumbbell bench press (palms in or palms forward)


C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.
Bent-over dumbbell or barbell rows

D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Seated dumbbell “power cleans”
Or
Bent-over dumbbell rear delt flyes

E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Barbell or dumbbell side bends



+++++ LOWER BODY – (Wednesday) +++++
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Straight bar deadlifts (various grips)
Or
Front squats

B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Barbell step-ups
Or
Single leg squats, back leg elevated

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Glute-ham raises (various resistance, iso-holds, negatives)
Or
Romanian deadlifts

D. GRIP TRAINING – Perform 3 sets of timed sets.
Wrist roller



++++++ REPETITION UPPER BODY – (Friday) ++++++
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
Regular push-ups, bar push-ups or suspended chain push-ups
B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (flat, incline or decline bench
Or
Dumbbell floor presses
Or
Skull crushers (EZ bar or straight bar)
C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.
Lat pulldowns (various bars)
Or
Chin-ups or Pull-ups
D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.
Dumbbell shoulder press (seated or standing)
Or
Bradford presses (shown below)
E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.
Preacher curls (EZ bar or straight bar)
Or
Hammer curls
Or
Regular barbell curls
F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
NOTE: Athletes who are approaching their season and want to incorporate running/conditioning/GPP work into their program can break up the week as follows:
 MONDAY (A.M.) – MAX-EFFORT Upper Body lift
 MONDAY (P.M.) – Sprint work, conditioning, GPP or skill training
 TUESDAY – OFF or Restoration techniques
 WEDNESDAY - Sprint work, conditioning, GPP or skill training
 THURSDAY – REPETITION Upper Body lift
 FRIDAY - Sprint work, conditioning, GPP or skill training
 SATURDAY – Lower Body lift
 SUNDAY – OFF or Restoration techniques

[Neophyte]

I dont think you need to change that program. Its similar to the one I'm working through at the moment, and its doing the job just fine. I like to add in additional abb work, running and cycling though plus the Kung Fu class's and extra KF training outside class. You do need to watch the diet though to ensure you get the most from your workouts.

Cheers

[hazhardy]

I dont think you need to change that program.
You do need to watch the diet though to ensure you get the most from your workouts.

Cheers

yo, u said that you dnt think i need to change it??
1.but u must rotate/change your Max Effort exercises every two weeks right?
2.and can you do this workout at home sufficiently do you reckon/do you do it at home?
3... diet,, u mean not to eat too much, otherwise you get bulky? or , just watch your diet in general?
cheers
hza