If your primary goal is fat loss, this will likely be one of your go-to programs during your periodization.
The incomplete rest method (IRM) is a very efficient way to stimulate your muscles to take up glucose (carbs) and encouraging more fat to be burned as fuel. It has the added benefits of not being very difficult to recover from as it avoids creating muscular damage so that you can train more frequently.
This means that you can train every muscle as often as every 3rd day which allows you to keep your muscles more sensitive to glucose and spend more time burning fat.
Nutritionally, you’ll likely be happy to hear that this program will require you to eat a decent amount of carbohydrates both to fuel training and keep your muscles’ glycogen (stored carbs) full. This will be essential to reaping the full benefits of the program so a low-carb diet is not recommended.
You can also expect great pumps during training and should see visual changes fairly quickly due to the effect of the workouts shifting glucose into your muscle cells and away from body fat.
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Mobile Friendly
Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Videos
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| Your goal is fat loss |
| You need time-efficient workouts <45 minutes |
| You are not able to super set exercises |
| You need to de-load from a strength-focused program |
| You classify yourself as "skinny-fat" |
| You can only train 3-4x per week |
| Not For You If |
|---|
| You have just finished a very metabolic training program |
| You are not open to eating a sufficient amount of carbohydrates (not for ketogenic dieting) |
| You only have DBs and BBs to work with |
| Day | Workout |
|---|---|
| 1 | Biceps / Medial Delts / Lats / Hamstrings / Rear Delts |
| 2 | Triceps / Chest / Calves / Anterior Delts / Quads |
| 3 | OFF DAY |
| 4 | Biceps / Medial Delts / Lats / Hamstrings / Rear Delts |
| 5 | Triceps / Chest / Calves / Anterior Delts / Quads |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Biceps / Medial Delts / Lats / Hamstrings / Rear Delts |
| 9 | Triceps / Chest / Calves / Anterior Delts / Quads |
| 10 | OFF DAY |
| 11 | Biceps / Medial Delts / Lats / Hamstrings / Rear Delts |
| 12 | Triceps / Chest / Calves / Anterior Delts / Quads |
| 13 | OFF DAY |
| 14 | OFF DAY |
| Day | Workout |
|---|---|
| 15 | Biceps / Medial Delts / Lats / Hamstrings / Rear Delts |
| 16 | Triceps / Chest / Calves / Anterior Delts / Quads |
| 17 | OFF DAY |
| 18 | Biceps / Medial Delts / Lats / Hamstrings / Rear Delts |
| 19 | Triceps / Chest / Calves / Anterior Delts / Quads |
| 20 | OFF DAY |
| 21 | OFF DAY |
| 22 | Workout 3.1 |
| 23 | Workout 3.2 |
| 24 | OFF DAY |
| 25 | Workout 3.3 |
| 26 | Workout 3.4 |
| 27 | OFF DAY |
| 28 | OFF DAY |
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
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Incomplete Rest Method
An Incomplete Rest Method (IRM) is a simple and effective way to quickly create a metabolic stimulus with minimal inflammation or mechanical damage when done correctly. It can be very effective for body composition goals among other applications.