Meltdown Training 1

Forget aerobics, the future of fat loss is GH/lactic acid

training
by Don Alessi | 04/19/02

Tags: Fat Loss Training Bodybuilding

Can you lose fat and gain muscle at the same time? Is cardio necessary if you want to get really
shredded? Can manipulating the body's natural growth-hormone levels through lactic-acid
training be the answer we've all been looking for? Read the following article by Don Alessi and
decide for yourself. Better yet, try the program and let us know how it works for you.
It happens every damned time, doesn't it? Like a fat chick in front of a Hagen-Dazs, your
progress comes to a screeching halt the last two weeks of your diet. You try not to squander
hard-earned muscle mass and strength, but you gotta' make weight. What do you do? Add
cardio? Increase exercise volume? E-mail your 'roid dealer?
Mental stress, nutrient restriction and aerobic exercise drive your cortisol levels sky high. If you're

not careful, you'll end up a 98-pound poster boy for the Mr. Punyverse competition and be so
weak in the gym that even the Body-for-Lifers make fun of your poundages. But it doesn't have to
be that way, not if you apply the recent info we have on how your body stores fat and give lactic
acid training a shot.

Regional Adiposity: A Local Phenomenon

Men have a unique hierarchy of fat mobilization. Basically, men shed fat from the inside out.
Studies with male Rangers after prolonged energy deficit and exercise showed regional fat
changes from greatest to least as follows:
Abdomen Trunk Arms Legs
That means men lose fat first in the abdomen and the trunk, and lose fat last in the arms and
legs. This is what I mean by losing fat from the "inside out." Anyone that's been around the iron
game has observed this in novice bodybuilders during contest preparation. The athlete leans out
to 10% body fat using a progressively lower caloric intake and then gets stuck. The legs, triceps,
and lower abs are still thick. The usual marathon aerobic sessions in combo with a starvation
diet sucks the gas right out of the mass. I've witnessed men reduce 18-inch cannons to 15-inch
peashooters in order to see a glimpse of leg definition. There must be a better way... and there
is!
A better way would be to use a local fat-loss strategy, targeting the extremities (arms and legs)
first and the torso last. But is that possible? Yes! Training programs which release growth

hormone (GH) are thought to be most effective at doing just that. Before I get into the program,
let's examine why this is true.

Aerobics are a Man-Eater

Remember that fat mass is the enemy, not body mass or scale weight. Body-fat percentage is a
factor of fat-free mass (water, muscle, bone, organs and connective tissue) and fat mass.
Gaining lean mass while shedding fat mass is the fastest means to altering this percentage in
your favor. Let's examine the two obvious training choices: aerobic endurance training (marathon
running) and anaerobic resistance training (bodybuilding).
Aerobic endurance training will increase calories burned, increase oxygen utilization, and lower
total body mass (scale weight). However, the process isn't substrate specific, meaning your body
will just as readily burn lean mass as it would fat mass. Paradoxically, it appears that fat in the
trunk is more readily used as the fat source, which means that aerobic exercise doesn't even
target the problematic fat!
Over time there's an increased catabolic response and a lowered anabolic response in aerobic
endurance training. This is thought to be the reason for muscle-protein breakdown (catabolism)
and thus the reduction in muscular strength and power over time. The challenge with aerobic
conditioning is that it creates a progressively catabolic environment, combusting both lean mass
and fat mass in order to fuel energy demands. (See Table 1 below.)
What about the argument that aerobic training uses more fat as its fuel source than does weight

training? This is true, but there's more to the story. Muscle damage induced by running and/or
jogging doesn't increase resting metabolic rate (RMR) beyond 24 hours. Data suggests however,
that exercise with a significantly stronger eccentric component (i.e. resistance exercise) is
necessary to evoke large amounts of muscle damage so that energy required for repair and
synthesis may prolong post-exercise RMR.
The energetic cost of this remodeling (anabolism) is enormous, possibly accounting for up to
20% or 600 calories in the average musclehead. Other studies have proposed that there may be
even greater energy utilization from the muscle damage that weight training induces. This may
account for the increased RMR for up to 72 hours post-workout.
Besides the technical stuff, the practical side of the aerobic thing is that it's boring, time intensive
and it wears on your joints, especially if you're a heavyweight. Here's a table to help you see the
differences between weight training and aerobic endurance training:

Adaptations over Time of Resistance Vs. Aerobic Endurance Training

Resistance Training

Aerobic Endurance Training

Testosterone

Increases

Decreases

Growth
Hormone

Increases

Unchanged

Cortisol

Decreases

Increases

Muscle Strength Increases

Decreases

Muscle
Endurance

Increases

Increases

Muscle Fiber
Size

Increases

Unchanged

Bone Density

Increases

Unchanged

% Bodyfat

Decreases

Slight Decrease

Fat-Free Mass

Increases

Unchanged

Volume of
Oxygen

Slight Increase

Increases

Judging by this info, it's pretty obvious which type of training is better for the bodybuilder.

Weight Training: The Anabolic Smart Bomb

Due to the anabolic effect, weight training preferentially retains or adds lean mass at the expense
of fat mass, even during caloric restriction. In fact, the T-Dawg Diet (low-carb/high protein)
actually adds to the anabolic effect of weight training.
We know that weight training and supportive nutrition are better than aerobic training for attaining
that coveted single digit, body-fat percentage, but what types of training progressions produce
the biggest bang? Before I answer, indulge me a bit.
Serum anabolic hormones during prolonged weight training (six months) increase in direct
proportion to strength gains. These results suggest the importance of the balance between

androgenic-anabolic activity (i.e. Testosterone and growth hormone) and the catabolic hormone
cortisol.
The best news is that there's a direct relationship between strength gains and Testosterone
production even in elite strength athletes. Maximum Testosterone output is generated with
multiple-joint lifts (deadlifts, power cleans, squats) performed at a high percentage of maximum
(85 to 95%) and at a high volume (6 to 12 sets). Traditional powerlifting programs are well suited
for greater Testosterone release (i.e. 8-12 sets of 2-5 reps, 3-6 minutes recovery).
The natural progression of training implies that greater strength is realized and increased tension
time is placed on the muscle fibers. This triggers a second anabolic cascade of events. The
muscle fibers increase in a cross-sectional area and the quantity of muscle contractile proteins
starts to build (hypertrophy). The increase in muscle fiber hypertrophy is thought to occur by a
remodeling of protein within the cell and an increase in the size and number of muscle cells.
Exercise scientists have noted that these dramatic muscle changes accompany growth hormone
secretion (GH). And maximum GH levels are augmented directly through blood-lactate
increases.
In order to elicit GH production, sets of 8 to12 RM along with short rest intervals of one minute
or less are best. Exercise selection must also include multiple joint compound movements that
emphasize the leg muscles with a slow concentric (lifting) component. This anabolic condition is
the foundation for many of the effective training programs such as the "10 x 10" method or
German Volume Training popularized by Charles Poliquin.

To summarize, weight training produces a perpetual anabolic environment, increases calories

burned, and leaves time to pursue leisure activities like re-renting Pumping Iron for the tenth
time.

Lactic Acid Interval Training

With this new understanding and application of GH/lactic acid training, you can soon experience
a dramatically lowered body-fat level. But in some cases this still won't be enough; you'll need to
supplement your lactic-acid weight training with lactic-acid interval training. If you're in a ballistic
sport such as martial arts or boxing, then sparring each afternoon can be considered your
interval workout. If not, a rowing ergometer or a simple jump rope will work.
How do you successfully use all this jargon for massive fat loss and explosive muscle gains? The
following is a sample progression that forces GH to flood the muscle cells via the stimulation of
blood lactate. By the way, I employed this same progression to cut 60 fat pounds off an aspiring
Olympic athlete in just under twenty weeks.
This training has been nicknamed "death circuit" and "projectile speed training" by those who've
survived it. This is because blood lactate levels rise to 20 mmol/l. You may want a partner to
manually force you through all the prescribed sets or help you clean up!

Week One
(Day 1 and 2 are to be repeated twice per week)

Day 1

Exercise

Sets

Reps

Tempo

Rest

A1 Chin-ups, supinated (palms facing

you)

10

301

A2 Squat

10

301

A3 Push-up

10

301

A4 Deadlift

10

301

2 min.

B1 Hanging Leg Raise

10

030

B2 Decline Reverse Crunch * *

10

103

1 min.

* Tempo 301 = 3 sec. up and 1 sec. down. 030 = hold 3 sec. at top. 103 = 1 sec. up and 3
sec. down.
* * Decline Reverse Crunch Performed on a slant board or a Swiss ball where you raise your
legs up towards your face.

Day 2
Exercise
A1 Push Press

Sets

Reps

Tempo Rest

10

3 down 0
0 up

The push press is a shoulder press that utilizes the entire body. Start by standing,
with a shoulder-width grip and the barbell resting on anterior delts. Squat one-fourth
of the way down to initiate the momentum. Next, press the bar straight over the
head to a soft lockout while exploding up on to the toes. Finish by lowering the

weight to your shoulders.

A2 Walking Lunge With Dumbbells

10

301

A walking lunge looks like a regular lunge except instead of stepping back to the
starting position, you step forward with the back leg. You'll end up walking across
the floor 20 to 30 feet.
A3 Dip

10

301

A4 Bent Over Barbell Row

10

301

2 min.

10

030

1 min.

Twisting Crunch on Swiss Ball or Hanging Leg

Raise With Twist

Week Two

Same as above. Increase sets to four in the "A" series and three in the "B" series.

Week Three
Day one and two are again to be repeated twice per week. As an alternate schedule, the lactic
acid interval training can be performed on the morning of your off days before your first meal.

Day 1 AM (morning workout)

Exercise

Sets

Reps

Tempo Rest

A1 Chin-ups, supinated

10

301

A2 Squat

10

301

A3 Push-up

10

301

A4 Deadlift

10

301

90 sec.

B1 Hanging Leg Raise

10

030

B2 Decline Reverse Crunch

10

103

30 sec.

Day 1 PM

Perform six "sets" of rope jumping for 60 seconds each set. Rest 180 seconds between sets.

Day 2 AM
Exercise

Sets

Reps

Tempo Rest

A1 Push Press

10

3 down 0
0 up

A2 Walking Dumbbell Lunge

10

301

A3 Dip

10

301

A4 Bent Over Barbell Row

10

301

90 sec.

10

030

30 sec.

Twisting Crunch on Swiss Ball or Hanging Leg

Raise With Twist

Day 2 - PM

Perform six "sets" on the rowing ergometer (or jump rope again) for 60 seconds each set. Rest
for 180 seconds between each set.

Supercharging the Program

Here are a few tips to get the best results from this program:
This type of training is best adopted after the completion of a strength phase and would then
meet the intensity-to-volume periodization model.
Fat-loss products containing yohimbine (like Biotest MD6) may help target lower-body fat cells
and bolsters results.
If it fits your schedule better, you can switch the AM and PM workouts.
The anabolic shock of this GH phase is so intense that many athletes gain five to eight pounds of
lean mass while concurrently shedding an equal amount of fat mass, but this depends largely on
nutritional factors. If your goals are weight and fat loss then make the appropriate caloric cuts.
The net result is a massive lactic-acid meltdown.
While the program can be repeated, it's best not to do it at least not without changing the
movements for more than 6 weeks.
So how's that sound? An end to stalled-out diets and boring, excessive cardio. Get ready to
experience what "feel the burn" really means!
(A special thanks to Charles Poliquin for his "supercharging" tips.)

References
1

Nindl,BC,Friedl` KE,Marchitelli LJ,Shippee RL, Thomas CD,Patton JF. Regional fat placement in
physically fit males and changes with weight loss. Medicine & Science in Sports & Exercise 1996

5
6

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8

Jul;28(7):786-793.
Geliebter A,Maher MM,Gerace L,Gutin B,Heymsfield SB,Hashim SA. Effects of strength or
aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in
obese dieting subjects. Am J Clin. Nutr. 1997 Sep;66(3):557-563.
Kramer WJ, Patton J, Gordon SE, Harmon EA, Deschenes MR, Reynolds K, Newton RU,
Triplette NT, Dziados JE. Compatability of high intensity strength and endurance training on
hormonal and skeletal adaptations. J.Appl. Physiol. 78(3):976-989.1995.
Brett A. Dolezal, Jeffrey A. Potteiger, Dennis J. Jacobsen, Stephen H. Benedict. Muscle Damage
and resting metabolic rate after acute resistance exercise with an eccentric overload. Medicine &
Science in Sports & Exercise 1999.
Hakkinen K, Pakarinen A, Alen M, Komi PV. Serum hormones during prolonged training of
neuromuscular performance. Eur. J. Appl. Physiol. Occup. Physiol 1985;53(4):287-93.
Hakkinen K, Pakarinen A, Alen M, Kauhanen H, Komi PV. Neuromusular and Hormonal
responses in elite athletes to two successive strength training sessions in one day. Eur. J. Appl.
Physiol. Occup. Physiol 1988;57(2):133-9.
Essentials of strength training and conditioning / National Strength and Conditioning Association;
Thomas R. Baechle, Rodger Earle, editors.-2nd.ed.
Hakkinen K, Pakarinen A. Acute hormonal responses to two different fatiguing heavy-resistance
protocols in male athletes. J.Appl. Physiol. 1993 Feb; 74(2): 882-7.

Kraemer WJ, Dudley GA, Tesch PA, Gordon SE, Hather BM, Volek JS, Ratamess NA. The
influence of muscle action on the acute growth hormone response to resistance exercise and
short-term detraining. Growth Hormone & IGF Research 2001 Apr;11 (2):75-83.

Meltdown Training 2
The Death Circuit
by Don Alessi | 11/29/02

Tags: Fat Loss Training Bodybuilding

Death, Vomit, and Phosphates

It originally started as a whim; to design a workout that would swiftly put a belligerent client in his
place by activating the "gag reflex." Meltdown Training was born. The program has now become

a primary weapon in the fat-loss arsenal. I must admit the universal gains from Meltdown still
blow me away. To this day I receive e-mails from all over the planet acknowledging its ability to
shed fat and build muscle fast! As thrilling as this is, the program only has a shelf life of three to
five weeks before the body adapts to it, so I've been at work designing a complimentary, more
potent phase two.
Everyone wants to go to heaven but no one wants to die. True? Until now, weight training nirvana
was that muscled, paper-thin skin look owned by a few overzealous genetic freaks. All that's
changing because like a nuclear chain reaction, Meltdown II will unload a ten megaton bomb to
the average lifter's physique. At its core lies the most explosive energy source in the body the
anaerobic ATP-CP system. Like molten lava lying below the earth's surface, this energy source
lies bubbling deep in the resources of your muscle mass, waiting to be ignited. Meltdown II will
do just that!

Garbage In, Garbage Out!

Everyone knows that in order to shed fat you need to either consume less energy (calories) or
expend more energy. This is known as energy balance. It's true that weight loss and specifically
fat loss can only be achieved through modifying one or both of these factors.(1)
But what few fat-loss practitioners know is that the metabolic cost of every exercise and program
is unique both in terms of immediate and long term energy expense. You can burn an equal
amount of calories walking aerobically for 30 minutes or doing a few sets of the clean and jerk.

On the surface they both may use up the same calories, but will the post-training effects be
equal? No way! Aerobically, when you leave the treadmill, all bets are offthere's no after burn.
Time not well spent in my opinion.
Meltdown training focuses on other means of manipulating energy expense through immediate
(acute) and chronic (after burn) mechanisms. In the first Meltdown program, I championed
anaerobic training (specifically, lactic-acid energy training) over aerobic training due to its fat
shedding and muscle sparring properties. Meltdown II will go one better by developing the highenergy phosphate energy system (ATP-CP). This phase uses Olympic speed-strength exercises
combined with hybrid sets and a few dirty tricks to drive energy expense to the next level. Hold
on to your jock; this will be one hell of a ride!

Newton Revisited: Augmenting Acute Energy Demands

I believe that if Sir Isaac Newton were alive today, he would, in addition to still having the same
preoccupation with apples, be the ultimate strength and conditioning coach. For you scholastic
sandbaggers out there, Sir Isaac Newton devised and advanced laws and principles in the study
of the physical world. In order to explain how Newton would approach the topic of acute energy
expenditure, I have to introduce two concepts.
Newton's second law states that Force = Mass x Acceleration (F = m x a). Work is a measure of
energy expressed as a product of force multiplied by the displacement (distance) the force
travels. Most of the time, displacement is simply the height of the bar from low point to high point.

(W = F x d). If we increase the mass, the acceleration or the displacement the load travels, we
jack up the work done. Fair enough? Meltdown II relies on larger movement ranges, explosive
compound exercises, and greater loads. Every element in the equation is increased, so the
result is double the caloric bang. And that's just the beginning.

Hybrid Sets and Starting Strength

A hybrid exercise is the energetic equivalent of Tony Little on speed. It's when you combine two
or more separate exercises into one repetition. The clean and push press is an outstanding
example. It consists of a pull from the ground with a front squat and an overhead press. That's
three exercises! It's not surprising that this lift uses more calories per rep than any other.(4) This
is due to more joints moving through a greater range of motion. Its value in doubling the
displacement distance in the above equation becomes obvious.
But if you think that's impressive, let's jack-up the burn 33% more by using and abusing the
concept of starting strength. Like a library card, most strength coaches have this trick tucked in
their back pocket but never use it. Racking a weight between reps is more energetically
demanding than using momentum and stored elastic energy to perform a continuous set. (5)
Because of this, Meltdown II instructs the trainee to perform a heavy rep, rack the weight, wait 15
seconds, then perform rep two, etc.

Power of the Masses: Augmenting Chronic Energy Demands

Even with the above tactics in place, up to 70% of the calories you use day in and day out will

not come directly from exercise. They come from your resting metabolic rate (RMR).
According to a report in the National Strength and Conditioning Journal:
"An increase in RMR can have a significant impact on total energy expenditure and the creation
of a negative energy balance. This increase in RMR is especially important when taking into
consideration that RMR is generally depressed during caloric restriction. Resistance training may
significantly increase RMR by (a) increasing fat-free mass, (b) increasing plasma catecholamine
levels, and (c) through post-exercise effects." (1)
Now this is old news to me, but what's new and exciting is that with Meltdown II, you not only
shed abundant fat and prevent the loss of muscle mass, you'll actually gain significant muscle
mass even with famine-like caloric intakes of less than 1000 calories. How's this possible?
Simple. I selectively excite the type-IIB fibers by training under the three little known conditions
specific for their recruitment and then seduce them to be exposed to a longer duration.

IIB or Not IIB?

The three conditions confirmed to develop type-IIB muscle fibers are:

Tension threshold: Motor units get recruited based on the "size principle" which states that based
on demand, smaller motor units are first recruited, then larger units, and finally IIB units. (2) It's
generally recognized that it takes at least 70% of one's 1RM (rep max) in order to call the action
of the IIB units. Meltdown II uses 90 to 95% 1 RM.
Speed threshold: High tension and faster IIB firing speeds allow Olympic weightlifters to

accelerate large masses. In this example, both the size and speed principles are at work. Both
explosive concentric actions (weightlifting) and fast "eccentric" contractions (plyometrics) rewire
IIB recruitment to occur more intensely and more often. (3,6) In Meltdown II, you'll be doing your
explosive lifts in the AM and plyometric exercise in the PM. This timing takes advantage of the
nervous system facilitation in your AM session. Remember, concentric explosion equals
increased vertical displacement, more forceful eccentric action, and more calories used.

Ischemic conditions (lack of oxygen): It was first discovered in patients with chronic obstructive
lung disease which limits the amount of oxygen and subsequently raises systemic blood
metabolite levels that "both the increase in the numerical proportion of fast-twitch fibers and
muscular hypertrophy was demonstrated to occur in the leg muscles." (Takarada et al.) This is
the reason that bodybuilders can still develop type-IIB fibers using only moderate loads and slow
speeds. (6)
It seems that the moderate loads in concert with short rest intervals and high volume satisfy this
unique condition. Also, this metabolic damming effect explains why multi-joint, lower-body
exercise volume (squat and deadlift) are superior for mass development. Later in the Meltdown II
work sets, as fatigue and metabolites build, then conditions one and two above become negated
and condition three takes over. This metabolic overload does two major things:
9 Re-exposes the fast-twitch fibers!
10 Sets the biochemical fat-loss mechanisms into overdrive via metabolite and growth factor buildup (i.e. nor epinephrine, Testosterone, GH, IGF-I). Specifically, nor epinephrine release has been

proven in several studies to be a prime factor in fat metabolism by increasing post exercise RMR
by 7.7%! (1)

Increased Fat Oxidation

Three showers and two pair of boxers after you've left the gym, Meltdown is still sizzling fat
around your waistline. Because Meltdown is very anaerobic (Phase II even more so), the body
supplies energy in the absence of oxygen. It then takes the body hours to regain oxygen
balance. (1,2) This revs up RMR.
Another mechanism of increased fat oxidation is due to phosphate and glycogen depletion. It's
like this: Meltdown Training depletes anaerobic fuel sources like high energy phosphate and
glycogen to the point when the body must then work extra hard to replenish these substrates
post exercise. While replenishment of glycogen is occurring, the body uses fat as its primary fuel
source. (1,2)
Plus, after initial replenishment, even more energy is demanded to drive super-compensation.
The studies on muscle damage indicate that it's the degree of disruption that drives protein
turnover. These cumulative effects shift RMR into overdrive for up to 48 hours post workout. (7)

Sport-Specific Training Effects

In competition, did you ever get your opponent in your sights but then couldn't pull the trigger?
Felt like your tank was empty, right? While both Meltdown I and II have a significant effect on
body composition, they also have sport specific training effects. Neurologically, they push the

force vs. time curve up and to the left, meaning you display peak strength more quickly and to a
higher magnitude. (3)
Metabolically, Meltdown I conditions the body to neutralize and clear lactate more quickly
allowing you to go the distance without feeling like a limp noodle. Meltdown II will condition you
to hit like a two-ton truck whenever you need it. Sports that will benefit include wrestling, boxing,
martial arts, football, gymnastics, rugby, judo, and strongman events.

What to Eat While Melting Down

I'm partial to the T-Dawg diet with both Meltdown I and II. I feel it works best. Because of the
mechanisms in place, hypertrophy and fat loss will still result with a basal intake of calories; just
make sure to alternate two low calorie days with one higher calorie day (500 calories plus or
minus maintenance).
Although most trainees use Meltdown as a fat loss program, it also works exceptionally well as a
mass gaining program. In this case, alternate two higher calorie days with one basal caloric day.
Due to the demands on the high energy phosphate system, I recommend supplementing 15 to
25 grams of creatine monohydrate per day. A pre-workout shot of MD6 and Power Drive would
be helpful, too. If you're under 10% body fat, add up to 25 grams of extra dextrose to your Surge
post-workout and at least 20 ounces of water. If over 10%, stick with two to three scoops of LowCarb Grow! with 20 grams of extra glutamine.

The Meltdown II Workout

Warning: This workout is capable of acutely elevating blood pressure and pulse rate. It's not
recommended for those with high blood pressure or heart disease.
Intensity: All exercises are performed at 90 to 95% of actual 1 RM. Before starting the program,
test your clean and push press, snatch grip deadlift and power snatch. (Descriptions of these
below.)
Frequency: Perform the following workout (AM and PM) three times per week:
Monday/Wednesday/Friday or Tuesday/Thursday/Saturday for four weeks. PM plyometric/power
training should occur four to eight hours after AM workout for maximum effect. If this later
session is impossible then it may be done on "off" days. Otherwise, "off" days should be used to
stretch the muscles involved in the Olympic lifts or "shadow lift" with a light bar or broomstick.
Stretching of the ankle, knee, hip and shoulder should precede any weightlifting bottom position
training. After that, I make my athletes do ten minutes of overhead broomstick squats or ten
minutes of front squats without stopping.
Rest Periods: It's important to count down from 15 between reps. (Remember you'll be racking
the weight between reps.) It's also mandatory to have all weights preset before starting the first
exercise. My advice is to establish the correct weights on all A1 to A3 exercises during the warmup. A4 uses the same weight as A1.
Technique: I strongly encourage you to work on your clean and jerk as well as your power
snatch technique prior to beginning this phase. To get the most from the routine you'll have to
test 1RM and then use 90 to 95%. No estimated 1RM's. Although a lifting platform and bumper

plates are nice, they aren't necessary. Spotting isn't advised in Olympic lifting but may be used
on other lifts.
Grips: A clean grip places the hands on the bar slightly wider than shoulder width apart. A
snatch grip is wider than other grips; it's the distance from elbow to elbow when the arms are
straight out to the side. For the alternated grip, place one hand supinated and one hand
pronated.
Exercise Substitution: The front squat and back squat may be substituted for the clean and
push press and power snatch respectively. Beyond this, no other substitutions will warrant
optimal results. Bottom line, if you don't or won't at least barbell squat, forget about it and do
German Volume Training.
Progression: The workout will ultimately intensify through density (increased volume and
shorter rest intervals) over the four weeks. (Note: Some fast-twitch individuals may also be able
to nudge the loads up by 3 to 5%, but this isn't necessary for optimal results.) Initially, you'll
progress by decreasing the "A" sets by one each week while decreasing the 240-second rest
interval by ten seconds each week. Leave the rest between reps alone. On week four, return the
sets and rest intervals to five sets and 240 seconds and increase the weight 5 to 7% above week
one values. The "B" series and plyometric parameters remain constant.
So the scheme looks like this:
Week 1
Load (percentage of 1 RM): 90-95%

Sets: 5
Rest: 240 seconds
Week 2
Load (percentage of 1 RM): 90-95%
Sets: 4
Rest: 230 seconds
Week 3
Load (percentage of 1 RM): 90-95%
Sets: 3
Rest: 220 seconds
Week 4
Load (percentage of 1 RM): 95-102%
Sets: 5
Rest: 240 seconds

Resistance Exercises

Unless you choose the squat options I talked about above, here are the exercises you'll be using
in Meltdown II:

Power Snatch

Stand with feet shoulder width apart, toes out slightly. Squat down to a deadlift position and
grasp bar with a pronated, snatch grip.
First Pull: Lift bar off the floor by extending the hips and knees, elbows fully extended, head
neutral, bar close to shins. As the bar raises just above knees, thrust the hips forward and
"scoop" the thighs under the bar.
Second Pull: Explosively extend the hips and knees and plantar flex the ankles (come up on
your toes). At full extension, shrug the shoulders then pull the body under the bar. Continue to
pull with the arms.
Catch: Pull the body under the bar and rotate the hands under the bar. Drop into a quartersquat position. Catch and stabilize the bar overhead with the elbows fully extended, a neutral
head, feet flat and bar vertically aligned with the ears, shoulders, hips and ankles.
IMAGE

IMAGE
Mr. Buffalo, NY, Rob Rivera, demonstrates the powerful explosion upward. The legs fully extend
and the traps contract forcefully. Basically the lifter tries to "jump up". The bar is kept close to the
body. The arms bend somewhat, but that's because of the momentum of the bar, not arm pull.

Power Clean + Push Press

Stand with feet shoulder width apart, toes out slightly. Squat down to a deadlift position and
grasp bar with a pronated, clean grip.
First Pull: Lift bar off floor by extending the hips and knees, elbows fully extended, head neutral,
bar close to shins. As the bar raises just above knees, thrust the hips forward and "scoop" the

thighs under the bar.

Second Pull: Explosively extend the hips and knees and plantar flex the ankles. At full
extension, shrug the shoulders, flex the elbows and pull the arms high.
Catch: Pull the body under the bar and rotate the arms around and under the bar. Catch the bar
in a quarter squat position at the level of the clavicles and then stand up. Bend the legs until the
body is in jump position. Next, explosively dip and drive the bar upward going up on your toes.
Let the heels come back down as you lock out the bar with your arms.
Note: The first two steps of this movement are the same as the power snatch above, only be
sure to keep the hands closer together.

Push Press, Snatch Grip

Set rack height lower than your standing position. Grasp the bar with a firm yet semi-loose,
pronated, snatch width grip. Position the bar in front of the neck resting on clavicles, elbows
pointed down. Step away from the rack, torso erect and chest expanded. Bend the legs until the
body is in jump position. Explosively dip and drive the bar upward going up on your toes. Let the
heels come back down as you lock out the bar with your arms.

Deadlift (Snatch Grip) + Shrug + Calf Raise

This exercise is performed on a platform approximately four to six inches high. This allows
increased range of motion. Grasp the bar with a snatch pronated grip, elbows locked, feet
shoulder width, toes out slightly. Using an arched back, lift the bar from the platform in constant

contact with the body.

In one motion, as the bar passes the hips, forcefully shrug the shoulders and raise onto the toes.
Pause and control this top position. Lower the bar by scraping the bar along the body to its
resting position. Keep the chin and neck retracted and head in a neutral position. Use lifting
straps if needed.

Overhead Squat
IMAGE

IMAGE PHOTO CAPTION

BOTTOM POSITION OF OVERHEAD SQUAT

PHOTO CAPTION

Grasp the bar with a snatch pronated grip, elbows locked and medially rotated (turned in
slightly), feet wider than shoulder width, toes out slightly. Position the weight overhead so that
the bar, ears, shoulders, hips and ankles are vertically aligned. Maintain this locked elbow
position as you squat down to a leg parallel position or lower.

Lateral Crunch, Side Bending, Feet Anchored

IMAGE

IMAGE
Assume side lying position with the feet firmly anchored. If no ab bench or glute ham bench is
available, a partner may hold feet on flat bench. Keep the head retracted, hands behind head,

elbows back. Head, shoulders, hips and feet must be aligned. Laterally stretch over the edge of
the bench to end range (head away from feet). Laterally flex using muscles to bring torso back
towards feet. Do not rotate torso.

Leg Lowering, Decline Bench

This exercise is also the functional strength test for lower abs and obliques. Start on your back,
hips flexed, knees locked, and reverse tilt your pelvis to facilitate a flat back (under the
bellybutton). From there, slowly lower your legs until you can no longer retain the flat back
position and your lower back arches. Now if your lower back arches before your feet hit the floor
on rep one, then you failed the test! In that case, rest, then bend the knees to return to the
original position and keep going.

Plyometric Exercises

Plyometric exercise develops power by utilizing the natural elastic components of muscles and
tendons. It's a pre-stretch, or fast eccentric motion that precedes the explosive, concentric
movement.
Guidelines for plyometric exercise:
The load is determined by mass times height of the free fall; go for hang time rather than load.
The transfer between the pre-stretch and the explosive motion must be minimized, otherwise the
elastic energy is lost.
Break a sweat with a jump rope or rower before starting the plyos.

Rest periods are crucial for effective and safe use, perform 5 to 8 reps and rest at least 200
seconds before the next set. Remember, this isn't Meltdown I, lactic-acid training; you don't want
to vomit between sets, just jump higher.

Explosive "Clap" Chin-ups

I admit, maybe I've gone too far with this one, but believe me it can be done. (And yes, I do it.) If
you're the type that can strap 70 pounds to your belt and bang out six reps, then you can do this
unassisted, otherwise set the Gravitron or similar assisted chin-up machine to a moderate to
large assistance.
Grasp the bar with an underhand shoulder width grip. To begin, lower your torso and stretch the
lats quickly. When you reach the bottom, without hesitation, pull and thrust yourself explosively.
Gain enough speed so that you can let go of the machine at the top (clapping is optional), on the
way down re-grasp the bar and repeat.

Clap Push-up

Start in push-up position with feet elevated on a step or bench. Maintain torso in straight, erect
position. Lower the chest to the floor, then with a forceful upward thrust explode off the floor to
the point where you "catch air" such that you can clap before falling back to the ground.

Jump Squat

Load a bar with 25% of your 1RM back squat. Keep the bar firmly planted on your traps as you
perform maximum continuous vertical jumps. Don't stop between reps as this will negate the

plyometric effect.

The Program

Remember, perform the following workout (AM and PM) three times per week:
Monday/Wednesday/Friday or Tuesday/Thursday/Saturday for four weeks. PM plyometric/power
training should occur four to eight hours after AM workout for maximum effect.

Day 1: AM
Exercise

Sets

Reps

Tempo Rest

A1 Power Clean + Push Press *

1+1+1

X00

15 sec.

A2 Chins, Supinated Grip (use extra weight if

possible) *

1+1+1

30X

15 sec.

A3 Bench Press *

1+1+1

30X

15 sec.

A4 Power Clean Only (same load as A1) * *

1+1+1

X00

240
sec.

5-7

222

2 min.

Lateral Crunch, Side Bending, Feet Anchored

(use extra weight if possible)

* Between reps and sets. Remember to rack the weight between reps.
* * Power Clean Only Between reps 15 sec. and 240 sec. bewteen sets. Remember to rack
the weight between reps.

Day 1: PM (or "off" day)

Exercise

Sets

Reps

Tempo Rest

Clap Pushups (feet elevated)

8-12

5-7

X0X

Sets

Reps

Tempo Rest

A1 Deadlift (Snatch Grip) + Shrug + Calf Raise *

1+1+1

30X

15 sec.

A2 Biceps Curls, Barbell *

1+1+1

30X

15 sec.

A3 Push Press, Snatch Grip *

1+1+1

30X

15 sec.

A4 Deadlift (Snatch Grip) + Shrug (same load as

A1) * *

1+1+1

X00

240
sec.

5-7

222

2 min.

200
sec.

Day 2: AM
Exercise

Lateral Crunch, Side Bending, Feet Anchored

(use extra weight if possible)

* Between reps and sets. Remember to rack the weight between reps.
* * Deadlift Between reps 15 sec. and 240 sec. bewteen sets. Remember to rack the weight
between reps.

Day 2: PM (or "off" day)

A

Exercise

Sets

Reps

Tempo Rest

Clap Chin-ups

8-12

5-7

X0X

200
sec.

Day 3: AM
Exercise

Sets

Reps

Tempo Rest

1+1+1

X00

15 sec.

A2 Pull-up, Alt. Grip, (use extra weight if possible) * 5

1+1+1

30X

15 sec.

A3 Overhead Squat *

1+1+1

30X

15 sec.

A4 Power Snatch * *

1+1+1

X00

240
sec.

1+1+1

A1 Power Snatch *

Lateral Crunch, Side Bending, Feet Anchored

(use extra weight if possible) * * *

2 min.

* Between reps and sets. Remember to rack the weight between reps.
* * Power Snatch Between reps 15 sec. and 240 sec. bewteen sets. Remember to rack the
weight between reps.
* * * Lateral Crunch 8 seconds lowering, flex knees when you raise.

Day 3: PM (or "off" day)

A

Exercise

Sets

Reps

Tempo Rest

Jump Squat

8-12

5-7

X0X

Conclusion

200
sec.

With the compliment of the two phases I'm quite sure you'll disintegrate 12 to 15 pounds of fat

and build six to eight pounds of lean mass in a matter of weeks. Of course, I'm saving a few
tricks for future "Iron Dog" articles. Stay tuned...
1
2
3
4
5
6

References

Jeffrey L. Alexander The Role of Resistance Exercise in Weight Loss National Strength &
Conditioning Association Volume 24, Number 1, pages 65-69
Essentials of strength training and conditioning / National Strength and Conditioning Association;
Thomas R. Baechle, Rodger Earle, editors.-2nd.ed.
Mel C. Siff, Yuri V Verkhoshansky "Supertraining" 4th Edition, Increasing the Working Effect of
Movements section 2.2.2, pp. 96-98, 2001.
Mel C. Siff, Yuri V Verkhoshansky "Supertraining" 4th Edition, Bodybuilding and other strength
training methods, section 7.1, pp. 397, 2001.
Mel C. Siff, Yuri V Verkhoshansky "Supertraining" 4th Edition, Efficiency of Energy Expenditure
section 3.4.6, pp. 167, 2001.
Yudai Takarada, HaruoTakazawa, Yoskiaki Sato, Shigeo Takebayashi, Yasuhiro Tanaka, and
Naokata Ishii; Effects of resistance exercise combined with moderate vascular occlusion on
muscular function in humans. Journal Appl. Physical 88:2098-2106,2000
Brett A Dolezal et. al. Muscle Damage and resting metabolic rate after acute resistance exercise
with an eccentric overload Medicine and Science in Sports & Exercise Vol. 32. No. 7,pp12021207,2000.

Meltdown Training 3
The Competition Phase
by Don Alessi | 04/25/03

Tags: Fat Loss Training Bodybuilding

Back in issue #173, Coach Alessi introduced the world to Meltdown Training, a program
designed to melt fat off your body by manipulating natural growth hormone levels through lactic
acid energy training. Then, as if Meltdown 1 wasn't challenging enough, Don brought us

Meltdown 2 or "The Death Circuit" which allows you to burn more calories in one workout than
most people burn in a week of training, or at least that's what it feels like.
Now, Don is unleashing Meltdown 3, a "finishing program" designed to give you that finely
honed, chiseled look.

Attention Advanced Narcissists!

The standards are rising. We used to be satisfied with just not being fat, then we wanted a six
pack. Today, we don't just want to be lean, we want to be super lean and muscular! The hunt for
artificial substances and special training methods is at its historical apex. My focus has been on
discovering and developing those special training programs. Enter Meltdown Training 3.
Meltdown 3 is distinctly unlike Meltdown 1 and Meltdown 2. The first program focused on energy
deficit (i.e. calories spent by way of training large muscle mass) along with hypertrophy of the
contracting muscle units. Meltdown 2 upped the ante on calories burned by emphasizing the
strength-speed contraction (i.e. the strength-speed and high energy phosphate systems).
In contrast, Meltdown 3 focuses on quickly depleting glycogen stores and increasing the plasma
mass of non-contractile units of muscle tissue. In other words, this program, performance-wise,
is all show and no go. In the world of strength sports this is often an undesirable training effect.
Only in bodybuilding and certain grappling sports is increased mass without increased relative
strength a good thing. Therefore, if you're a competitive athlete seeking speed or strength, do
this phase in the off season only. This is reserved for the insecure, narcissistic and slow types,

which is probably why I do so well with it!

Meltdown 3 is designed to help you add detail and look chiseled for a contest or photo shoot. It'll
prepare the trainee for enduring poses under hot, ischemic conditions. As any one who's ever
competed knows, cramping, shaking and wilting can be devastating to a model or competitor.
Obviously, this program is for advanced bodybuilders looking to get into elite-level shape, not just
the average fitness enthusiast looking to drop a few pounds before summer.
This program can also get pretty complex, but given the advanced nature of those who'll use it,
I'm pulling no punches and not bothering to "dumb it down" for the masses.

Meltdown 3: The "Shocking" Origin

The development of this phase began with my experimentation with various clinical electrostim
patterns. I was experimenting with ways to increase power in boxers when I noticed three
unexpected training benefits that had meaning in bodybuilding:
When one side was stimulated (unilaterally) and not the other, the stimulated muscle could, in
subsequent sets, endure three to four more reps before lactate accumulation would shut down
the contraction and "failure" would ensue. This represented an obvious localized effect.
The endurance training effect was more pronounced in the slower twitch muscles like the
shoulders, mid-back, triceps, quads, calves, tibialis and brachialis.
The pain typically associated with training the smaller, intrinsic motor units to voluntary maximum
contraction was dampened in the stimulated muscles. This is a real cool finding, because, let's

face it, many times a trainee will quit due to pain on a given set, before maximum capacity is
reached.

"Trick" Your Muscles to Grow

Instead of using the impractical electro-stimulation units to increase muscular tetanus, I came up
with the idea of directing your built in electro-stim system (the nervous system) to "one up"
muscle metabolism. I do this by applying a variation of supra-maximal training that focuses on
the endurance component rather than the strength component.
If I just lost you, tetanic facilitation is forcing the body to activate all or most motor units instead of
just the ones necessary for that load. Preliminary isometric tension has a positive effect on
subsequent dynamic work, augmenting absolute strength, power and yes, even endurance.
Dynamic work usually increases by up to 20% more than work done without preliminary
isometric tension. Before, we've focused on developing the strength and power improvements
only.
Okay, that's the textbook answer. Here's the gym version: this technique forces more reps in the
same amount of time you're already spending! It does that by "tricking" your muscles to contract
progressively harder, surpassing the natural shutdown mechanism created with increased blood
acidity (lactate).
The rest of this is going to seem complicated, but just remember the key to this program: you'll
max out at 12 to 15 reps, isometrically support a slightly heavier weight for 30 seconds, and then

be able to bang out a couple more reps on the subsequent set than you could have otherwise if
you hadn't done the isometric hold. It really is that simple, so don't make it too confusing.
The results are remarkable and can practically be applied to any "density" training to make it
even "denser." To see this more clearly, the tables below compare conventional incomplete rest
training with Meltdown 3.

Table 1: Conventional bodybuilding (incomplete rest system):

You lose a rep or two due to accumulating lactate.
Set 1: 15 reps x 100 lbs. (15 x 4 = 60 seconds estimated set duration)
Set 2: 11 reps x 100 lbs. (44 seconds)
Set 3: 9 reps x 100 lbs. (36 seconds)
Set 4: 7 reps x 100 lbs. (28 seconds
Set 5: 6 reps x 100 lbs. (24 seconds)
Set 6: 6 reps x 100 lbs. (24 seconds)
Set 7: 5 reps x 100 lbs. (20 seconds)
Total reps: 58
Average weight lifted: 100 lbs
Average time under tension per set: 34 seconds

Table 2: Meltdown 3 (incomplete rest system using static or isometric reps of

varying lengths):

The nervous system forces more reps and lactate, progressively. Assuming a steady two second
up and two second down repetition tempo, four seconds per rep and 45 seconds rest between
sets.
Set 1: 15 reps x 100 lbs. (15 x 4 = 60 seconds estimated set duration)
Set 2: 30 second support x 120 lbs. (the isometric hold)
Set 3: 16 reps x 100 lbs. (64 seconds)
Set 4: 45 second support x 130 lbs. (another isometric hold)
Set 5: 14 reps x 100 lbs. (56 seconds)
Set 6: 60 second support x 135 lbs. (the final isometric hold)
Set 7: 13 reps x 100 lbs. (52 seconds)
Total reps: 79
Average weight lifted: 113 lbs
Average time under tension per set: 52 seconds
On a conventional bodybuilding program, rest intervals are kept short. This forces the muscular
endurance adaptation but it's a tradeoff since you lose approximately two reps per set. As you
can see with the above example (which was taken directly from one of my athlete's training
journals), the Meltdown 3 protocol squeezes out 27% more reps, 12% more load, and a
whopping 35% more contraction time! This combination of more work, tension and contraction
time is the prescription for faster improvement. You'll see and feel the difference! Expect to get
the pump of your life and wake up sore!

Training Parameters for Meltdown 3

11

12

13

14

Here are the training parameters for Meltdown 3. I'll explain the details later in the article and
provide some sample workouts, so don't freak out if this seems confusing at first.
Intensity: All exercises are performed at roughly 60% of 1RM (one rep max). This equals what
you can handle for a maximum of 15 reps. Momentary maximal contraction (failure) must be hit
on all sets with the exception of dynamic set three. This is a scheduled unloading set and failure
is unnecessary.
Frequency: The dynamic/static resistance workout is designed to be performed four days within
a six day period or five cycles in a month. The two "off" days are scheduled anytime within the six
day cycle by the trainee. The "10 minute plasmic blowout" (to be described later) should occur
two days per week, either four to eight hours after a morning resistance workout, on "off" days, or
at the end of the resistance workout if that's all the time you have.
Session Progression: Within each training day, increase each static set load by 2 to 5%. If your
static hold on Set 2 is done with 100 pounds, use 102.5 or 105 on Set 4. Do not, however, make
the mistake of pacing yourself on set one. This negates the training effect of the static holds.
Monthly Progression: The workout load will intensify through density (increased volume and
shorter rest intervals) over the five cycles. Progress by decreasing the rest between sets by 15
seconds each training cycle. Leave the load alone the first three times through the body (cycle)
and simply focus on more reps in less time. Then, on cycle four, increase the load 5 to 10%

above cycle one values and reset the rest between sets back up to 60 seconds. (See example
directly below.) Accurate rest timing is critical.
Note: Most exercises will begin with 60 seconds rest. Due to metabolic demand, compound
exercises will begin with a 180 second rest interval. I've indicated this in the exercise detail, so
read the exercise description carefully.

Cycle 1

Load (% of 1RM): 60% (15RM)

Rest: 60 seconds

Cycle 2

Load: 60%
Rest: 45 seconds

Cycle 3

Load: 60%
Rest: 30 seconds

Cycle 4

Load: 65% (new 15RM)

Rest: 60 seconds

Cycle 5

Load: 65%

Rest: 45 seconds
Just to make sure things are reasonably clear, I'm going to reiterate the main points:

Execution of Dynamic and Static Sets

Alternate one set of conventional dynamic training with "static" support sets, as described above.
There's one more dynamic set than support set; this allows you to attack the last set.

Dynamic Set Info

Dynamic Sets: 4
Target Reps per Set: 15,17,10,15
Tempo: 202
Rest:
Cycle 1: On most exercises: 60 seconds rest before performing static sets. However, on chins,
squats, bench press: 180 seconds rest
Cycle 2:On most exercises: 45 seconds rest before performing static sets. However, on chins,
squats, bench press: 165 seconds
Cycle 3:On most exercises: 30 seconds rest before performing static sets. However, on chins,
squats, bench press: 150 seconds
Cycle 4:On most exercises: 60 seconds rest before performing static sets. However, on chins,
squats, bench press: 180 seconds
Cycle 5:On most exercises: 45 seconds rest before performing static sets. However, on chins,

squats, bench press: 165 seconds

Static Set Info

Static Sets: 3
Reps: 1 rep held statically in the most favorable position (this is noted in exercise detail)
Static hold time per set on every workout: 30 seconds
Rest before returning to dynamic sets: same as above in dynamic sets
Organization: Set up both the dynamic and isometric loads during the warm-up. The isometric
load is calculated at roughly 120% to 135% of your 15 rep maximum for that lift. For example, on
your first post warm-up set, you go all out on a dumbbell Arnold press and you bang out a 15 rep
max using 80-pound dumbbells. You'd calculate a "lock out" of 95 pounds on your first static set
(supported for 30 seconds).
Set Termination: Maximal voluntary contraction "failure" terminates any set. No forced reps
please. I've found they'll work against you on this system.
Range of Motion: Assuming a progressive warm-up, stretch the muscle on the first set
aggressively, somewhere between a four letter word outburst and detaching the muscle clear off
the bone.
Lactate Threshold: Let's say instead of increasing, you drop to around 10 to 12 reps on the
second set. This means your working muscles can't clear lactate fast enough. In that case,
increase the rest intervals by 15 seconds increments until your reps go back up. As you shed fat,
this will radically improve.

Workout Schedule and Exercise Detail

Note: Always use spotters and safety racks. Often the muscles will "fail" without warning or
control. Also, breathe naturally throughout all static sets.

Day 1: Chest and Shoulders

Remember, you're going to be doing seven sets, four dynamic, or regular ol' sets, and three
static holds for each exercise, unless otherwise stated.
A. High Incline Dumbbell Chest Press
IMAGE

IMAGE

Bench set at 75, static hold at forearm extended position.

B. Decline Abdominal Hip Extension
IMAGE

IMAGE
Lie supine and in "reverse" position (head where the feet go) on a decline bench. Secure your
position with your arms. Flex the knees into the chest as the sacrum is elevated. Next, using the
abdominal muscles, maximally extend the hips and knees vertically. Lower the hips under control
until the sacrum briefly touches the decline bench. Add ankle weights on static sets. Static hold
at top extended position.
C. Cable Crossover

IMAGE

IMAGE
Static hold at maximally adducted (arms together) position.
D. Alternating Dumbbell Shoulder Press, semi-supinated
IMAGE

IMAGE
Sit with the lower back pressing firmly against an elevated bench. Static hold at elbow extended,
"top" position.

Day 2: Back and Calves

A. Sternum Chin-up
IMAGE

IMAGE
Grasp a chin-up bar with a slightly wider than shoulder width, semi-supinated (parallel) grip. If
this bar isn't available, then the cable crossover machine can be used. Begin at the bottom,
stretched position. First, forcibly pull together and separate the shoulder blades for one second
each. Next, perform the concentric portion of a traditional chin-up, forcing the elbows down and
back as the chin passes the bar. Static hold at elbow flexed, "top" position.
B. Dumbbell Shrug
IMAGE

IMAGE
Static hold at elevated, "top" position.
C. One Arm Dumbbell Row, slight decline, pronated grip
IMAGE

IMAGE
Static hold at elbow flexed, "top" position.
D. Single Leg Calf Raise
IMAGE

IMAGE
Static hold at ankle extended, "top" position.
E. Seated Calf Raise Static hold at ankle extended, "top" position.

Day 3: Legs and Abdominals

A. One Leg Squat (use barbell in spotter rack or dumbbells)

IMAGE

IMAGE
Stand three to four feet in front of a 12 to 18 inch step. Extend one leg backwards and position
the toes of that foot on the step this will represent the unloaded leg. Keep erect posture and
elbows tucked directly under the bar at all times. Using the active contraction of the vastus
medialis, quads and glutes, lower the torso by flexing the loaded knee maximally. Next, raise the
torso by extending the same leg. After knee extension, follow through by extending the hips
slightly. Static hold at knee extended, "top" position
Tip: This is a technical exercise and therefore light loads must be used until proficiency is
reached.
B. One Leg Hamstring "Push Up" on bench

IMAGE

IMAGE
Lie on the floor, body length away from a flat bench. Position the active leg and foot on the
bench, knee slightly flexed. The other non-loaded leg is free with the hip in flexion and the knee
extended. Arms should be extended at the side. To begin, elevate and extend the hip and knee
with the contraction of the hamstrings, glutes and spinal extensors. Reverse this sequence to
lower the body completely. Static hold at knee extended, "top" position.
Tip: Keep the feet neutral as it may invert or evert toward the stronger side.
C. Dumbbell "Cross-under" Step
IMAGE

IMAGE
With a slightly narrower than shoulder-width stance, stand on top of a 12 to 18 inch step or block.
Make sure there's extra floor space on the sides. With one leg, step down and reach posterior,
across the body midline. Next, push concentrically with the elevated foot so that the "crossedunder" foot can return to shoulder-width position on the step.
Note: No static sets are performed with this exercise. Follow dynamic progression.
D. Alternating Oblique "Backstroke" on bench
IMAGE

IMAGE
This one makes bodybuilders look like lollipop-licking school girls. Start supine on a flat bench,
knees bent and feet flat on floor. Next, begin by tilting the pelvis, thus flattening the lower back.
Now use the abdominals to flex the trunk and elevate the shoulder blades as high off the bench
as possible. This is when the fun begins. While holding the sternum high, flex your shoulders
one at a time as you would while doing a backstroke. Allow the torso to twist toward the side of
shoulder flexion.
Note: Again, no static sets are performed with this exercise. Follow dynamic progression.

Day 4: Biceps and Triceps

A. Preacher Hammer Curl With Dumbbell Static hold at elbow flexed, "top" position.
B. Dumbbell, Lying Triceps Extension (Skull Crusher) Static hold at elbow flexed, "mid"
position.
C. Dumbbell Concentration Curl
IMAGE

IMAGE
Static hold at elbow flexed, "top" position.
D. Incline, Reverse Grip, EZ-bar Triceps Extension
IMAGE

IMAGE
Sit on an incline bench positioned at a 75 angle. Lie supine on the bench in a "pseudo squat" so
that your head is hanging over the top edge of the bench and the neck is in full extension. (The
neck extension is optional, but it increases strength up to 15% and range of motion on the
stretch component.)
Reverse grip the EZ-bar so that the elbows and knuckles will point towards the ceiling and
extend the elbows fully. Slowly bend the elbows and lower the weight to a stretch position. You
must keep this a strict movement at the elbows and not the shoulders. Static hold at elbow
flexed, "top" position.
E.10 minute Plasmic Blowout

This little gem is an honest to goodness "miracle" for hard gainers or to "blowout" an absent
body part. The execution is simple: grab a broomstick or light bar, then choose any of the
exercises listed and perform it nonstop for ten minutes. This will completely shatter any pathetic
"genetic limits" you thought you had.
Exercise choices for plasmic blowout: back squat, overhead squat, bleacher or stairwell climbing
(two stairs at a time), bent-over rows, deadlift with shrug and toe raise, leg press, lower back
bridging on heels and superman.
Lower Back Bridging on Heels: Lie supine on your back with the heels slightly wider than
shoulder width apart and elevated on a 4" block or step. Elevate the pelvis until it's aligned with
the knees; lower completely until your sacrum contacts the floor.
Superman: Lie prone on belly and raise both arms and legs simultaneously.
Remember, this "blowout" should occur two days per week, either four to eight hours after a
morning resistance workout, on "off" days, or at the end of the resistance workout.

Nutritional Concerns

As most of you know, calories and carbs count when leaning out. Harder anaerobic workouts
demand more energy both immediately and post training. This system tricks the muscles to
contract harder and at a higher frequency leading to the depletion of stored energy substrates,
especially glycogen, pryuvate and ATP. This, in turn, imposes a specific super-compensation,
signaling the body to "store" more than before the training session.

Glycogen pulls more water into the muscles and voila the muscle soaks up more mass. That's
the engorged look we're after. I found that I could get into ketosis a day sooner and eat 100
grams more carbs on my weekend "cheat" before the carbs spilled over into fat. I found this very
rewarding, as I'm not afraid of training harder as long as I can enjoy my "cheat".
Unique is my recommendation for calcium pyruvate. Calcium and perhaps even magnesium are
depleted more readily in "plasma" hypertrophy than with contractile protein hypertrophy;
therefore, the short-term use of large amounts of supplemental calcium are warranted. The
pyruvate converts and is stored as pyruvic acid, which in turn tempers the catabolism of
glycogen. This allows you to train harder yet protects against too fast a muscle breakdown or
thyroid shutdown.
To maximize the depletion and super-compensation of glycogen along with the stripping of fat
into ketones, I offer these tips:

Monday, Tuesday, Wednesday, Thursday and Friday

10 calories per pound of bodyweight

Omega 3,6,9 fats (50 grams) and GLA (6 grams daily, divide in 3 meals)
50 grams of carbs or less
Supplement calcium pyruvate 15 grams per day

Saturday

250 grams of carbs

7
8
9
10
11

12 calories per pound of bodyweight

Omega 3,6,9 fats (50 grams) and GLA (6 grams daily, divide in 3 meals)
5 grams of creatine, three times per day with meals
5 grams of arginine, three times per day with meals

Sunday

500 grams of carbs

15 calories per pound of bodyweight
Omega 3,6,9 fats (50 grams) and GLA (6 grams daily, divide in 3 meals)
5 grams of creatine, three times per day with meals
5 grams of arginine, three times per day with meals

Conclusion

Let's review the basics of Meltdown 3 one more time. The idea is to force more reps into the
same amount of time you always use. We do this by tricking your muscles with an isometric hold
between other exercises, thus leading to more work, more tension and more contraction time.
Basically, you'll max out at 10 to 15 reps, isometrically support a slightly heavier weight, then
perform a couple more reps than you did the first time.
Combined with proper eating, Meltdown 3 can help you get into contest shape or just the best
"beach shape" you've ever achieved!