How To Design Hybrid Muscle Workouts

Spot on…I really like the analogy to “Fire” and “Water” as training concepts. I am prior military and currently involved in Army ROTC where most of the PT (physical training) we do is geared towards “Water” training, ie. long-distance running and ruck marches (fast-paced walking for distance with weighted ruck sacks or backpacks). On the 1-5 spectrum, however, I lay probably right around 3 or 4. So, I supplement long-distance running and long ruck marches with high-intensity, high-volume kettlebell or sandbag work and the occasional strength training workout on a 5×5 or 3×3 format. I’ve enacted somewhat of an insurgency in our PT program to get other cadets to follow my lead and engage in more “functional” type training. Without functional training, no individual (be they military, law enforcement, firefighter, triathlete, or just a health-conscious person) can say they are truly “in shape.” Great vid, highly informative and easy to follow.

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leanhybr Reply:
October 9th, 2009 at 12:50 pm

Tim,

Kettle bell workouts are an awesome “resistance cardio” workout that lies around level 2.5 or 3 on the hybrid scale. We do a ton of that here at my gym.

I couldn’t agree with you more about functional training, thats why I love strongman training so much!

-Elliott

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myron Reply:
October 11th, 2009 at 1:39 am

JUST STARTED KETTLEBELL, HOWEVER I HAVE USE DUMB BELLS
I GRAB WEIGHT ON SIDE USE THEM THAT WAY. IT STILL WORKS. I BASICLLY DO KETTLE BELL SWINGS AS WARM UP.

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I seem to get the most results from training along a level 3 or 4. I enjoy lifting with higher reps even though my primary focus is strength. By using a 3 or 4 I can do some of each.

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Hi my name is William
I would like to know at 66 years old can I build muscle and I like the videos
and what would be a good work out for me .

Thank you

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leanhybr Reply:
October 9th, 2009 at 12:54 pm

William,

Do a google search on Jack LaLanne (I’m sure you know that name!)

He just turned 95 last month and he is stronger and in better shape than most kids 1/4 his age!

The man is almost 100 and still trains!!!

Yes, you can still build some muscle at 66 William.

Keep us posted as to your results

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Vincent Reply:
February 5th, 2010 at 7:26 pm

There is no day like today..If you do not start you will always be waiting and wondering if.

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i enjoyed this vid very very much. I’m pretty much a beginner so i haven’t bulked up yet and i’ve lost a bit of fat (mainly thanks to droping bad foods such as cakes, cookies, chips etc.). this looks very promising and fun!

I would say i like fire training and also something like what you would call level 2-3. I usually combine the two methods in one excercise, and lately i’ve started working daily but it’s a cycle of 3 days so i work every muscle group twice a week. Also, i wanted to improve my form and explosiveness and so i thought of dropping my weights until i feel stronger and more secure with the drills.

P.S. I very much appreciate your “to the point” attitude without too many affects or any other nonsense.

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leanhybr Reply:
October 9th, 2009 at 12:56 pm

Haggi,

as a beginner, I agree with your choice to drop the intensity (weights) a little in exchange for good form. This will pay off BIG TIME in the coming months.

Keep up the great work!

-Elliott

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first i like your protocol and ived been training a like that for a long time (combining strenght, bodybuilding etc.) but my workouts and my schedule were just random… I also do MMA about 3 times/week with a lot of intensity and a bodyweight circuit at the end of every class

I just Did a MMA fight so my last 3 months were very cardio and power… I also followed kenneth jay’s viking warrior conditionning protocol witch consist of KB snatch interval 15/15 or 36/36 where the goal is to get to 40mins… I completed these workouts with core/stabilizers work (TGU, windmills, Bottom up C&P, etc.) I got a lot of results with this… I did it 2x/week

I’m a small guy (5′9” 155lbs) and I think that its time to gain mass and strength !!! but i dont want to lose my athletic gains…

I would like to continue my viking protocol at least 1x/week ans i want to keep doing MMA 3x/week

combining all this with the program you just showed look like too much and I want to know how do you think i should make my program… mabe i should do only the 3 first days and finish the week with my protocol… ??

hope you get back to me
thx
DAVE

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leanhybr Reply:
October 9th, 2009 at 1:01 pm

Dave,

You will get great results by following your current routine (1 Viking + 3 MMA workouts per week) and adding 1 or 2 PURE FIRE workouts to the week.

The volume can stay low for these workouts but lift heavy. This way you can get stronger by adding more weight to the bar every week, but you won’t burn out with too many sets.

Also, if you would like to increase mass you may want to add some moderate rep range, higher volume bodybuilding workouts to the end of your FIRE workouts.

-Elliott

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Dave Reply:
October 9th, 2009 at 5:29 pm

thx you very much

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I’M IN THE MIDDLE OF 3 & 4. I HIT THE GYM FOR ABOUT 2HRS. 30MINS. CARDIO AND THE REST WEIGHT TRAINING. HIGH THEN LOW. I ALSO THROW IN SOME KETTLEBELL ON THE DAYS I’M NOT AT THE GYM. AND ONE DAY OFF. THATS WHAT WORKS FOR ME.

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Elliot,

As always this is f*^*ing AWESOME stuff! I’m currently doing an EDT style Mon-Wed and then doing a 10 x 10 program for areas I want to improve on thurs and fri. Mon – Legs (edt style), Tues – Chest/Back-Bi’s and Tri’s (edt style), Wed – Shoulders/Traps and Abs/Forearms (edt style) Thurs – Legs 10 x 10 style and Fri – Bi’s/Tri’s/4-arms 10 x 10 style. I want to be as hybrid as possible. Leaning out, building muscle and getting stronger ALL at the same time has always been my goal.

Thanks again!

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leanhybr Reply:
October 9th, 2009 at 1:02 pm

Sounds like you are on the right path Lamar!

-Elliott

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Jeff Reply:
November 10th, 2009 at 4:19 am

What is EDT style?

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Not bad, i like the idea, but I’m having trouble coming up with the split. Are you suggesting that all 3 days are the same muscle groups? the only logical split i really came up with was to do Day 1: upper body, day 2: lower, day 3 upper, day 4: lower day 5: upper day six: lower. However, that gets hard with multiplanar exercises like dead lifts which hit pretty much everything.

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leanhybr Reply:
October 9th, 2009 at 1:07 pm

Eric,

I haven’t suggested what exercises you are to do in the video, only the parameters to follow.

The exercises you choose depend on your goals. What you describe above sounds like a good split, if you give it a try let us know how it works out for you man!

Remember, you can do similar exercises that hit the same bodyparts every week IF you change the parameters (volume, intensity, rest int.)

Thanks – Elliott

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I’m Veryyyy Interested in this concept of lean Hybrid Muscle Building.I think it’s a really complex way of training scientifically but I can’t wait to see what kind of workouts you guys come up with. Keep up the good work, you are the true trainers out there.

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Great info, easy to follow. I have a question regarding the actual routine to follow. Is it one routine being performed at different levels of intensity, volume, rest intervals?

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leanhybr Reply:
October 9th, 2009 at 1:16 pm

Roy,

It can be. My nervous system adapts pretty quickly to the same exercises (this is true for most athletic fire types)… so, I choose different exercises quite often.

But you can try it the way you describe and get good results. If you choose to give it a go, let us know your results.

Thanks – Elliott

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Mr Hulse, good stuff.

The Monday and Tuesday you got listed there reminded me of Ken Lain’s training involving one day of heavy benching with low reps and the other day with lighter weights but for more reps. Of course he did it 3 days apart and with no strong man day on the Wed.

I got to hand it to both yourself and Mike, I havent hit the gym in months. I got a set of barbells at home and a skipping rope. Since you guys introduced me to barbell thrusters i just do 5 sets of 5 reps of barbell thrusters using a weight of about 65 Kgs total. In between each set i do about 100 jumps on the jump rope. I ve gotten more out of this than i could have imagined. Shoulders are bigger, lats wider, legs more defined and i feel just stronger.

I hit the gym the other day and had no issue benching about 150 Kg after about 2-3 months off the bench. When i get back into proper gym training im going to attempt the above i.e. high intensity low reps on day 1, low intensity high reps day 2 and on day 3 i am going to remove concrete slabs from the curve outside and carry them into my back garden. In 3 days time I will reverse and put them back

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leanhybr Reply:
October 9th, 2009 at 1:18 pm

Johann,

This sounds awesome man!

Keep us posted.

-Elliott

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Good points on your video-easy to understand,extremely informative, can relate to instructor easier due to his orientation which is average guy format and not clincal but to the poiint.
I am 63 years old an have been adapting the hybrid program, designed little different such as weight and freguency but have already feel improvements in muscle mass (which decreases greatly at this age) and also increase in energy and endruance-great prrogam
Michael Knight

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andy Reply:
October 8th, 2009 at 5:51 pm

I am 51 and vegan. No excess body fat . For chest. 20 min B. press, 10 min. incline B press on Nordic Flex Gold (iso-kinetic resistance), then wide arm push up 5 sec up and 15 sec down (5). Modified cable pull on Smart Gym, level 8 towards myself with static contraction of 30 sec. 5 x 5. Using Nordic Flex Chest fly another 5 min. Then wide arm push up 5 sec up and 15 sec down (5). Have no money yet to get a 4×4 truck and tractor tire and a semi tire + sand bags and duffel bags filled with rock

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leanhybr Reply:
October 9th, 2009 at 1:20 pm

Michael,

You are an inspiration my friend Keep up the great work!

-Elliott

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Great explanation of your training routines. I personally lean more towards fire but I train my athletes more in between the fire and water-a lot like your day 3. I keep a lot of variety in our workouts but always focus back towards our base which is the squat.

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wohh this is crazy!
i break my training into 2 days of the week pure bodyweight exercises for big volume and short rest, and the other 2 days i hit the weights with olympic lifts, compund exercises for muscles building with moderate rest and low volume,and 1 day a week i do a recuperation workout, something low intensity, like sled dragging, swiming, joging and low bodyweight volume, so i am somewhere in the hybrid type

awsome stuff, keep it coming!

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leanhybr Reply:
October 9th, 2009 at 1:22 pm

Luis,

Sounds like you are rocking a really good hybrid template man!

Keep up the great work and let us know how it works out for you.

-Elliott

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Elliot,, what you say make perfect sense. If I simplified what you said, it breaks down to muscle confusion for me. Someday I’m the 3-4 (tuesday, wednesday) , most of the time I’m a 5 (mondays and thursday) and a mixture od all of them 6. My body will get use to a circuit in a week. I’m kind of brainy with it at times. But something you said before, keep it exciting and watch the gains. My clients are older and slightly overweight so getting them to a hybrid state is a challenge, but I’m up for it.

Thanks for inspiring me, your story of how you got into the business is similiar to mine, and now it’s just building strong.

Jay

P.S. shave next time, we’re to young to look too grown. Also, I’m in LA and trying to find a tractor tires for free is challenge. Any suggestions?

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leanhybr Reply:
October 9th, 2009 at 1:25 pm

Jay,

You hit the nail on the head with regards to exercise selection my friend!

Muscle Confusion is a big part of what keeps our results consistent.

I am growing a beard… my wife hates it but I’m going for the Kimbo Slice look, yea he is an ugly mo’fo but I think its cool haha!

thanks- Elliott

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Cool stuff! I need to get some “strongman like” training, I´m doing some high volume training and some high intensity training in “concurrent periodization” (I´ll call it like that from now on, up to the date I called it “doing it all on the same week”)

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leanhybr Reply:
October 9th, 2009 at 1:27 pm

Glauco,

You totally understood the concept though, concurrent is just a fancy way to say “doing it all on the same week”

-Elliott

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This is fantastic! So logical and sane, really. I have been leaning in this direction a long time but you have put it together so clearly and organized the concept, you are a good teacher. I had a stressful and demanding career for a long time and still found time to work out in some way, running, swimming and working out with weights in my little home gym. In my early forties my partner and I bought a house and turned the basement into a very respectable gym. We both work out. It was not until my early 40s that I started to read more and study and take control of my body. That is still a work in progress. Besides the home gym I now belong to a gym and no one would believe I am 56. I and probably a 3 on your scale. I do a lot of ab work, pull ups, push ups and train one or two body parts at a a time. Usually it’s legs and it’s a 5 work out there, chest it’s a 3 to 4, shoulders, back and arms 3 to 4 as well. I do squats and dead lifts at least once a week at about 220. I started out at 130. I have had several personal crisis’ in the last two years which have impeded my progress but I do not give up. I have transformed my body since 1999 and it keeps getting better.

Age is another factor that has to be taken into consideration but if one is already working out, your program is certainly viable and makes so much sense especially to someone like me who is out doors a lot working on my yards and garden. I think that with all this information you have to use intuition and know your body and at the same time know when to push your limits.

Regardless of age, I think weight training is fantastic and has keep me sane and fit, I am always wanting to learn more and find ways to get creative in my workout. You have provided more fuel for my exploration into personal fitness as a life style.

I also at since June 09 added cardio training 4 time a week but only at 20 to 25 minutes since I am trying to gains back loss muscle mass after a terrible infection last spring. Keep this fantastic stuff coming. I really admire your passion for your ideals and personal fitness goals.

Dano

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leanhybr Reply:
October 9th, 2009 at 1:30 pm

Dano,

way to persevere brother!

they say you can only understand the true heart of a man, when he in the midst of adversity.

here’s to getting stronger in LIFE and in the GYM!!!

-Elliott

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GREAT STUFF!! I train more like the Hybird/strongman. I have trouble judging my rest periods, somedays I go BALLS outs and get exhausted within 30-40min other days I take to long of rest and by an hour I don’t feel that the wporkout was that great. Can you talk more about the Strongman training, rest for that type and what assistance exercises are good to help with the big lifts. Thanks

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leanhybr Reply:
October 9th, 2009 at 1:32 pm

Jeff,

The higher the intensity the longer the rest periods, usually.

I often do it like you though, high intensity with low rest intervals!

This makes for a VERY difficult training session, but is the FASTEST way to build the Type 3 muscle in my opinion.

Keep up the great work!

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Jeff Reply:
October 9th, 2009 at 5:40 pm

Elliott,

Here is one of my workouts.

700lbs tire flip 1 Min
rest 15 sec
Battling ropes(2 hands, thne circle in, circle out and alternate hands) 1 min
rest 15 sec
125 lbs shoulder press 1 min
rest 15 sec
sledge hammer swings onto the tire 1 min each side
rest until recoverd and repeat 3-4 times

Let me know what you think

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leanhybr Reply:
October 9th, 2009 at 5:45 pm

That looks like a lot of FUN!!

Love it.

Jeff Reply:
October 9th, 2009 at 7:47 pm

Elliott,
If y0u come to Pittsburgh, Pa. Look me up and we can KILL IT TOGETHER for a day.

LIFT STRONG AND LIFT SMART,

I try my best to incorporate both in any routine I put together. Whether it be different exercises within the same weight training session. Or as you suggested above, on different days varying the intensity, volume & time. I haven’t gotten down pat as yet but my current routine is 5 days, all main compound exercises, Bench, Squat & deadlift are done the fire type way and every other exercise there after is done the “water type/strong man way”. I’ve made over 100 routines but like they say practice makes perfect. I continue to fine tune my regiment, in the hopes that from this month to Dec progress towards “building muscle” (another 20-30lbs) is achieved, that is my goal mixed with martial arts to keep myself flexible & agile. I realize getting big and strong is great. However what is the use if you can’t control yourself or move as fast (speed) as you use too or even lose the agility & balance you once had at your previous weight. Hence why I’m waiting to see what type of routines you eventually put together etc. I like accumilating good ideas and incorprating them into what I’m doing. Thanks again for the video.

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leanhybr Reply:
October 9th, 2009 at 1:36 pm

Alias,

Sounds like you’ve got a great plan going man.

If you are going to add 20-30 lbs to your bodymass, you are going to have to do some #2 workouts and really challenge the muscle to grow.

During this time you may experience a temporary loss in mobility, but that is only due to accute hypertrophy (the pump). If you continue to stretch and perform martial arts WHILE bodybuilding, you should be able to maintain your agility and mobility.

Also, diet is a big factor when gaining mass… BIG factor.

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Hey Elliot,

Great post and great information. I liked idea of using “Fire” and “Water” as opposing training concepts.

My current training is mostly in the middle of the spectrum. For my “fire” work outs, I use either static contractions/isometrics using an explosive fitness machine (Maximum intensity, low volume) or resistance bands/chest expanders (~70-100% intensity, volume usually 10 reps or less).

For my conditioning work outs I use a combination of heavy hands walking, object carrying, body weight exercises, and Bulgarian training bag exercises. In addition to grappling whenever my schedule allows.

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leanhybr Reply:
October 9th, 2009 at 1:37 pm

This is awesome Steven!

Keep up the great work.

-Elliott

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I used to be a water type only doing long distance cardio, but now I’ve almost completely gone to the fire side in doing many compound movements for 5×5 etc.
This video was very useful and i will implement what I’ve learned here into my training.

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leanhybr Reply:
October 9th, 2009 at 1:38 pm

I love 5×5 workouts!

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I’ve recently begun doing CrossFit. Before then I did about 6 – 7 weeks of Mark Rippetoe’s Starting Strength program. Now I’m in CrossFit I’m seeing some strength loss – apparently I’ll get it back – so I’ve started to change the exercises I do which accompany the WOD (Workout of the Day). If it’s a MetCon day (Metabolic Conditioning, similar to Cardio) I’ll add a heavy load exercise: Squats, Deadlifts, Bench Press or Press. If it’s a ME day (Maximum Effort) I’ll add some High reps, or skill work. This will put me more or less in the 3-4 category. So far I’ve been doing it for too short a time to see any results (and not being able to train for the next couple of days due to a throat bug will delay results even more) but as soon as I’m back in action I’ll be able to see what kind of results this gives me. I’ll be sure to let you know.

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leanhybr Reply:
October 9th, 2009 at 1:39 pm

This is a great modification on the CrossFit workouts.

I once tried CrossFit and felt that the intensity was usually too low for me and it didn’t contain enough bodybuilding for my liking.

-Elliott

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Jeremy Barnett Reply:
October 9th, 2009 at 5:21 pm

Hey Elliott,

Cool program. Reminds me a lot of what I’m doing with my clients at my gym. I use a CrossFit FootBall training method. You can visit http://www.crossfitfootball.com to learn more. Very similar to what you’re doing. Always some strength element as well as conditioning work. This is some of the same training I’ve used with my son BIG D to get him ready for his powerlifting and strongman competitions. Same concepts, theories, and program designs just different names.

Very effective programming. I would highly recommend this type of training to all my clients as well as all your readers.

You’re on the right track. Good work!

Jeremy Barnett
Evolved Athletics

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this was really good info, i would say that i am some where between a 4 and a 5 because i like to train heavy, but some days i do more reps, but mainly 3 to 6 reps. i have a quick question, you might have covered it and i missed it, do you train every part of the body for the hybrid training, or switch between different body parts each day?
thanks, this was great info
brad

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leanhybr Reply:
October 9th, 2009 at 1:42 pm

It depends on your goals.

I choose to train with a split for my strength and muscle building workouts and hit the full body on strongman days.

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oh my gosh, you guys are the BEST! I wouldn’t have known ANY if these if you guys didn’t post the info on here! All my friends now go here and think it’s SOOOO great!
Thanks SOOOO much!

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leanhybr Reply:
October 9th, 2009 at 1:43 pm

Awesome! you’re psyched up brother!

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Hi there,
Like your views on this. I’m just gonna copy/paste my program in here 4 u 2 c.
Feel free to reply with ur comment!
Day 1: Biceps, Triceps
s Cable Bar Curls 4 10-15 Superset Over and underhand grip
Overhead Cable curls 4 10-15
Pullups 30 Switch grip if you want
s Cable pressdowns 4 15-20 Superset Over and underhand grip
Dips 3 Reps to Failure
Tricep Ladders 4 40 10 reps on each ladder
ABS 3 15-20 Can switch with any abs exercise

Day 2: Legs
Squads 4 8-12 Warmup 1 set
Lunges 4 8-12
Deadlifts 4 10-15
Barbell hamstring stretch 4 8-12 Can switch with hamstring curl
Calves 4 15-20

Day 3: Chest, Shoulders
Barbell bench press 4 8-12 Warmup 2 sets
s Incline dumbbell bench press 4 8-12
s Cable Flys 4 10-15 Can switch with dumbbell flys
Barbell neck press 4 8-12 Concentrate on form, not weight
Standing behind-the-neck-press 5 8-12
JOHned signature shoulder 4 10-15 Can switch with Bent-over
low-pulley cable side laterals
Pendulum dumbbell side laterals 3 10-15 Can switch with Dumbbell
side lateral

Day 4: Back
Pull ups 30 Set goal & get to it!
Seated rows 4 10-15
Lateral Pull-downs 4 8-12 Can switch with behind-the-neck pulldowns
Ladders 4 40 Pull towards chest to work more back
Abs 4 15-20
Calves 3 15-20

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Great info!

I actually employ somewhat of the same principles in my training.
I will typically get a 2-3 strength workouts in per week in addition to some bodyweighted conditioning routines or sprint intervals.

Your approach is great!

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leanhybr Reply:
October 9th, 2009 at 1:43 pm

Awesome Wayne, thanks!

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I tend to train in the more “FIRE” side of things. I train twice a week (due to time constrictions) with a couple of guys and all we do are Basic Compound Exercises – squats, bench, standing military press, deadlifts, chin ups, bench dips, pull ups, upright rows & chest dips (heavy – 3 to 4 sets, 10-15 reps), with Kettlebells & Sandbags thrown in to mix it up a bit. We have all found by lifting heavy with small rest periods elieviates the need to do serious cardio.
Which is something we all hate to do. Body weights are remaining the same as body fat is disappearing. I would be interested to see how to apply the HYBRID SYSTEM with limited days to train as I do????

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leanhybr Reply:
October 10th, 2009 at 9:20 pm

Alan,

I really like the way you are doing it. Based on sound principles.

If it’s working for you just keep doing it!

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I am planning to come off of a three year layoff and I like the theories given here.. I want to lose fat and regain some lost muscle and I hope this plan will jump start me into some rapid gains and losses.

I am looking forward to seeing some detailed plans with types of lifts as the correlate to the water, fire, mix days.

Keep up the good work Elliot….

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I agree with the last post and being a triathlete myself, I have been questioning whether I am in the best possible shape I can be or is there something missing. Something that can take me to that next level. I think this hybrid style of training may be just that. I am very pleased to have found this site and believe your videos are very informative. Look forward to more and getting started adding this to my training.

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leanhybr Reply:
October 10th, 2009 at 9:22 pm

L.E,

Let us know how adding some hybrid strength training to your Tri training goes… I’d love to hear about your results, thanks!

-Elliott

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Interesting training methodology. I’m predominantly a type 3/4 but like the way you mix it up. My biggest challenge is holding myself back, as I tend to overtrain and destroy my nervous system recovery ability. That would be my concern with this type of program, especially where compound movements are employed. I would be interested to learn how you mix and match the schedule to get all bodyparts maximally trained without compromising following workouts and minimizing injuries.

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leanhybr Reply:
October 10th, 2009 at 9:23 pm

Curt,

You sound a lot like me. I often train until to point of diminishing returns.

When this happens, I simply take a full week off.

I’ve often followed a program of 3 HARD weeks followed by 1 FULL week completely off from training every month.

-E

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At age 51 I’m a fire workout type of person. Will I make progress at my age doing a hybrid muscle program?

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leanhybr Reply:
October 10th, 2009 at 9:24 pm

HELL YEA!

In a few weeks I’ll be introducing some of the guys that train in my Men’s Strength Camp.

The average age in this group is 53!

-E

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After 29 years of powerlifting, and still going strong at 53, my doctor has said everything looks good, but he wants me to add more strongman type lifts to my routine, incorporate more short blast (30 second to 2 minutes) cardio movements. He absolutely said we’re NOT looking to have me start jogging, running, rowing, swimming, etc., but “blast” movements like you see when they are pulling trucks, running with heavy sacks, deadlifting beer kegs, stones, etc., at WSM. What can I use around a garage gym, that is very well equipped, great bench, great power rack, thousands of pounds of weight, plenty of bars and plenty of spotters? Thanks!

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leanhybr Reply:
October 10th, 2009 at 9:26 pm

John,

You’ve really got everything you need for a solid hybrid training regime.

If you’d like to add some odd objects, the easiest thing is to make some
sandbags… but this is not necessary.

I may make a report about home gym training for you soon.

-E

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John Farris Reply:
October 15th, 2009 at 5:45 am

Here’s another question that came up today. A story told to me by my father, still benchin’ 300 pounds at 72. As a boy, they had a man, called “Walkin’ Bob Bob” due to the fact he damn near sprinted everywhere he went, that could unload a rail car of sand in 8 hours, five days a week. My father said he was huge by standards then, 6′2, probably 230. Here’s the question and I’d like to know how it applies to today…here’s a guy that was doing the same “movement” five days a week and yet built one hell of a frame. You can’t bench five days a week and get away with it. how did “Bob” grow and retain his size???

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I’m more of a 3. I have two 2hour martial art sessions per week, which is more of a high volume low intensity body weight style of training. I also throw in four 45-60min strength training sessions per week to keep my strength and size up.
Monday: off Tuesday: martial arts Wednesday: Strength training Thursday: martial arts Friday, Saturday and Sunday: Strength Training
Because of both activities I have a very good mix of size, speed, endurance, and functional strength

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Elliott,

First off, I have alot of respect for you and what you do. My concerns is that most people may not have the recovery ability to train the way you reccommend. Sure, elite level powerlifters/strongmen/bodybuilders can train like nutcases, 5 days a week, but thats why they’re elite. For someone like myself, I train martial arts 5 days a week, and still hope to get bigger and stronger. I’ve experimented with lifting 6, 5, 4, 3, and even 2 days a week. 6 was out of the question. I would train martial arts and get killed because I had no gas to keep fighting, I was too tired from my workouts. 5 days was more of the same. 4 days I was able to perform at an ok level, but after about 3 weeks I would stop progressing. Right now, I train 3 days a week, and I de-load every 5th week, either taking the whole week off or cutting volume down to 3-5 sets per muscle at maybe 40-60% intensity for sets of 5.

How would you structure a lean hybrid muscle workout for those who need to devote more time to a specific sport or activity, or who have less than stellar recovery ability?

I would like to see some before/after photos, as well as stats of people you’ve been training this way.

[Reply]

leanhybr Reply:
October 10th, 2009 at 9:31 pm

In my Men’s Strength Camp, where theses “average” guys train the way I described 5 x per week… they usually recover in time for the following training sessions due to the manipulation of the parameters above.

As an athlete (MA) your sports training is #1… if gaining mass is a goal, then you will need to add very short, INTENSE bodybuilding workouts 2-3 x per week, this is what I would suggest.

You will get to meet, and see the pics, of several of my clients in the coming weeks

-E

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Very interesting and informative. I would say that I’ve been a “Water” man for about three months. i was predominantly concerned with burning fat, and getting some fitness and conditioning back. I am 37, and found that despite an active lifestyle for the previous 30 years, I’d let myself go. I was lacking basic fitness and conditioning, and my stomach was growing… I tried running 3 months ago, and found to my horror that I had “forgotten how”, I lacked coordination and fitness!! It has since “come back to me” I’ve been doing 5 super sets including 30 push ups, 15 pull ups, 30 body weight sqauts, and (currently) russian twist for 100 count and 30 v sit ups. I’m also sprinting intervals on beach; and my cardoi was improved simply by the “Water” workout style, eben tho’ strictly speaking, I wasn’t doing cardio!! I’m losing fat, and am a lot fitter and stronger with definition. But I’m ready to change it up; I need heavier weights than what I currently have at home. I do deadlifts, and I have attempted the so called “300 workout” (albeit with lighter weight 50% of what they did it with). It’s a real test. You use He Man as inspiration; I look at guys like Hugh Jackman (wolverine) and Daniel Craig (007). Recently, I would say that I’ve shifted to more of a two or three on the spectrum. can’t afford gym membership. have to buy more weights on ebay!!! But I’m really fired up to do Hybrid Training. Thanks for great info!

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I have always gotten a better response from “fire” type training or closer to number 5. Even when I do bodybuilding type training it needs to be heavier and I prefer it to have shorter rest periods. So I have done hybrid type training however I fond this very interesting and I learned some things as well. Keep the vids coming! COME ON EVERYONE the faster we get to 50 the sooner Elliot has to post another vid!

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I really like the idea of the Hybrid training I would like to see a couple combinations on this training like three kinds of logs like one leaning more towards getting “ripped” one leaning more towards “strength” and one leaning more towards building muscle anyways that’s my opinion on it good video

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Great info!! I have been in the past definitely a fire. More weight on the bar was the main focus. Now I’m probably more of a 3-4. I still love hitting heavy weights, but recent knee surgery has me adding a bit more of “conditioning” aspect to my workouts. I don’t do the full Olympic movements anymore, but love power snatching and power cleaning. Heavy sled dragging has replaced heavy squats. Sandbag shouldering and steel log cleans are a “wonderful” workout. I’m interested to hear more about how you feel the hybrid training has affected you.

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I thought that these videos are awesome, I personally make my strongest gains by doing one day of heavy lifting fallowed by a day or to off then a middle or heavy day again depending on how well I’ve rested and how well I eat. So thats two days seldom 3 of hard heavy stuff or else I loss weight and strength, and the rest of the days are high volume light weight or middle weight training with more breaks in between.This type of training looks like just the thing I should make great gains in, I ‘ll give it a go and see how it turn out.

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This is some really good stuff your putting out here . I have been training somewhat like you mention for about a year now. The results I’ve seen have been great. My strength has greatly improved and so has my endurance. A sample workout for me would go like this: 1) BB Cleans 6×5(1 warm-up set) 80-90%
2a) BB Chest Press 4×15 65-75%
2b) V Handle Bent Over BB Row 4×15 65-75%
Do Next Three Exercises In A Circuit Back To Back 2×15 75-85%
3a) Curls
3b) Tri Overhead Ext.
3c) Standing Delt Press
Mixed Grip and Styles Of
4a) Pull-ups 8×8
4b) Push-ups 8×10
Finish with sprints 50 yards 10 sets 30-45 sec rests
All is done with minamal rest, usally as long as it takes the other guy to finish his set.

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Very intrasting and helpfol info. I think that Im a 3 or 4 typ. I tryn for 3 weeks as heve as I can and week 4 I do a 100 reps of evre tryning but lit wats.

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i really love your analogy the fire and water intensity is a great way to show the type of work.
for me i like to do about a 3-4…i usually train my core body parts (chest, back, legs) twice a week with one being a heavy day ( or high intensity high reps high rest time) and one day being a light day (low intensity high reps and low rest time) my high school coaches don’t encourage this type of training and they say that it’s to hard and will cause fatigue. but i think that your program is a very good way to not only burn fat but build muscle.
i’m a small o-lineman at only about 5 9 215 but i’ve made a name for myself with my strength. but i’m still looking for a program that will turn me into a “hybrid”. your techniques and variations in your program.

is there anything that i can do to not only help my overall strength but to improve in speed and explosion?

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:14 pm

YES.

Strength is the foundation for speed.

At my gym the football players train with heavy weights for strength followed by lots of jumping and bounding for power.

We also use a lot of strongman for power… especially “loading”.

-E

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Really Good Stuff ,Want to know more about daily Routine Which all Workout will help to follow hybrid workout Specific. Whether it is functional or GYM.Also there is body recovery issue After heavy Training Any guidelines for the same

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Michael Knight Reply:
October 9th, 2009 at 4:57 pm

my answer to your question on recovery time after havey training-the basic guidelines I use is listen to your body-although recovery time between sets can be from 0-maybe 3 minutes, also know what you can and cant do-sometimes when we use a new exercise or format our bodies might need more or less recovery time-each one of us has a different body but with all the same goal in one way or another-but as for a guideline-heavy lifting you muscles do need a longer rest period-also remember this factor-the recovery time is what makes your muscles grow and get strong-its like the exercise is the gas for our tanks and recovery time is our car on the road to success.

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:16 pm

Guidelines:

Nutrition is KEY for recovery… I will be talking about this more soon.

Do this: http://www.youtube.com/watch?v=bte6rg995ZI

-E

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Great explanation of the theory behind hybrid muscle.

Right now I’m around a 4 on the scale. I am bigger but I’ve been noticing some fat gain as well.

I had great success losing fat on a workout program that was in the 2-3 range but found I got too skinny (156 LBS at 6′2″ tall).

Your workout design seems almost perfect for me. Looking forward to seeing what exercises you incorporate on the different days.

Thanks for the great information!

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enjoyed the vids, like the ideas.

One idea you touched on but dismissed was block periodisation.

You mentioned 5 weeks of strength, 5 weeks of low intensity training.

Yes, like that you would not get far, just detraining and retraining.

However 2 week blocks for contradictory training goals are the best solution.

Your way of putting it all together at the same time is not optimum. You are asking for two different forms of development at the same time. Not the best.

Especially if you are going to integrate very contradictory training like running and weight lifting.

This is what I do
Block 1
Squat bench deadlift 3x per week for 2 weeks.
Light -med -heavy each week.
squat – 3 4 5 reps (same weight)
bench 3 4 5 3 4 5 (same weight)
Dead 3 4 5 same weight

5 minute rest periods.
sets and reps same all the way through, weight varying.

Block 2
Kbell clean and jerk, snatches
3x per week for 2 weeks.
Light -med -heavy each week.
high rep ladders
E.g. Clean and jerk – 4 6 8 10 12 4 6 8 10 12
on a 1 min timer.
During this block I also do some distance running twice per week.

Then its back to block 1. You will not have lost much in 2 weeks and you begin again with the “low” workout but slightly heavier than the first workout of the block the last time you did it.

this is also similar to the arrangement Pavel is proposing in his new book, return of the kettlebell.

2 weeks grind
2 weeks explode.

I am not saying your way will not work, I think it isnt the best.

[Reply]

Nice information, Elliot. Definately out of the box when compared to typical periodization models. We’ve been training in a hybrid fashion at my facility for over 5 years, with outstanding results in both athletic and “normal” populations.

People who THINK their shit is “THE WAY,” (like “Steve”) because it’s what they believe/”know” are fucking dorks! The only concrete truths about training is “the best way” is whatever works for the individual and the fact that it’s EVER-evolving.

There are many different tools and methods to achieve one’s goals. Just because you’ve read Dr. Verkhoshansky’s work doesn’t make you smarter than the next person. I’d bet that every training forum online has some of your “wisdom” infused. Fucking TOOL!!!

Keep doing your think Elliot!

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:17 pm

“The only concrete truths about training is “the best way” is whatever works for the individual and the fact that it’s EVER-evolving.” => VERY True!

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good video…the fire and ice explaination and meeting in the middle was a great analogy

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lack of money for equipment? Been there done that but there are> I dont have some of the equipment that the HYbrid program does ask for but lets be thinkers here-for example I have no 4X4 tires so unstead I actually used have rockls and also 4×4 lumber that a neighbor throw away making a new fence-on the 4×4 lumber or fence posts I have rope tied on both ends with buckets- I have filled the buckets with stones, dirt, even wet rags (water does get heavy) if you want to lift you will find things to lift-remember this factor-the idea with hybrid is the training elements not what you lift but that you lift-being 63 years old I have one mind set-THINK STRONG-AND YOU BECOME STRONG-never commit to defect-if you fail a lift get pissed and except the challenge -defeat the mind set of failure and you will succeed.

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:20 pm

I only mention strongman implements because I’m a pro strongman and I like using it with my clients… but by NO means is it necessary for Hybrid Training.

The real essence of Hybrid Muscle Training are the parameters and ATTITUDE!

-E

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Hey guys !
Really cool stuff this is, but I’d like to hear ur thoughts about nutrition as well, cuz without it, u simply cant achieve as much as when combined with exercise.
So, should we cycle nutriotion or is it purely goal-dependant ?

Have a nice weekend,
PoD

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:21 pm

Yes! Nutrition is a BIG part of getting solid fat loss results!!

I will be talking more about this and a specific diet in the coming weeks.

-E

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Those were some eye-opening videos! Thanks for them. I like your “fire and water” (fire and ice?) analogy, too. Very cool. Where do I fall? I’m probably in the 3-5 range on your spectrum. I don’t do enough high rep stuff any more, but I need to! It would be totally killer to be able to build muscle and burn fat at the same time…it’s achievable, but very hard.

I look forward to more vids. Those were fantastic!

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OK while impatiently waiting to see some of the proposed Hybrid workouts, I was already doing some of my own Ouote Hybrid stuff, thinking I would get a jump start on what was to come. The difference was I was incorperating High weight, low reps, short rest periods HIgh volume AND High reps, all in the same workout. Getting ALL the benefits in one workout. Not in separate workouts from day to day. Example would be Incine BB benches superseted w/ Deadlifts 10-12 sets of 3 reps w/ no rest between sets. Some 5-6 60yrd sprints to finish. Rest the next day. After that power cleans and presses w/ chins again 3 -5 reps of 10-12 sets. push a car around the block. something like that…….

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leanhybr Reply:
October 10th, 2009 at 10:23 pm

This sounds like a great program!

-E

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The program sounds GREAT!

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Ive read/heard so much all my ideas are stolen/hybrid…I heard described similar methodology that talked about training qualities and that you dont have to always stop training one quality to train another…maybe within a session but not w/in a micro cycle….I am working on some ideas- Ill try and find time to map some programs that some out there can tinker with… feel free t e mail or call 480-213-2376

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Very informative this clears alot up. I’m more a hybrid type but I think I think I lean more as a water type. Your last video just cleared it up some but I would like to know whats the difference between what your doing and say what they’ve been doing in CrossFit or Mark Twight’s version of CF and finally Ori Hofmekler’s CFT?

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:26 pm

CrossFit, Ori and Mark’s stuff leans closer to the “Water” side, with lower intensity (weight).

I am not proposing that everyone should follow the SAME exact workouts (WOD) or that there is 1 best way to train, I am just showing you the “Spectrum” available to you.

Also, my personal training philosophy involves more people using higher intensities (weights) in their training, even when “cutting”.

-E

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I really like the videos. Im definitely more of a fire type trainer. But I want to have more of a hybrid type of fitness because my conditioning is terrible. Would really like to see another video explaining a sample program or something along those lines

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i really like the concept of your training.
my question is, for example on day two what kind of exercices do you do?
you have to work all your body right? so i asume that its 1 exercice for chest,1 for back 1 for shoulders 1 for biceps 1 for tri and 1 for legs. is that correct?

thank you

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:27 pm

It depends…

I’ll explain in a future video

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I use to do mainly fire, now i have great strength,but bulk muscle.Since I started throwing in water I have gained some definition,but not what I wanted.I’m 41 yrs old and only workout 3-4 times a week[tight schedule].This video looks like it might help me,very well put together system you created.Any tips on getting more definition would be appreciated.

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:30 pm

Nutrition is HUGE with regards to getting defined muscles.

Also, adding “Muscle Specialization” exercises to your routine will help a lot. In a attempt to not be like “bodybuilders” many of us have forgotten the efficacy of “sculpting” exercises for definition.

-E

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Hi, first off good stuff man am intrigued about this type 3 muscle fiber, and was pleasantly surprised to learn that i have been doing a sort of hybrid training.
I just wanted to ask do you think i am on the right track or is this too much;
Mon-heavy lifts like squats, bench and bent over rows.
Tues-More of a functional/resistance workout, this includes grip and neck work along with sled drags, one armed farmers walks and kettlebell swings. Then maybe later sprints or kickboxing.
Wed-Olympic lifts and deadlifts (heavy)
Thurs-Same as Tuesday but then swimming later.
Fri- Purely bodyweight exercises like pistols, pullups and pushups.
Sat-Is either a log hike with a backpack or a few miles running.

I don’t know if i’m doing too much or not. My goal is not to build too much muscle as i’m hopefully joining the military soon, but what do you think. Any feedback would be helpful thanks.

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:32 pm

I like your program!

If you are “doing too much”, you’ll know because you’ll be getting weaker instead of stronger and your immune system may be compromised.

I think “over-training” is over rated! Most people who think they are “overtrained” are usually just a little tired

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I regards to questions about what exercises to perform and other parameters, I think people should feel comfortable in following your guidelines and choose their own exercises.

One can always come up with a workout parameters and apply some generic exercises to the template but this will not take into account an individuals’ personal requirements.

I believe there is no such thing as a ‘bad exercise’, BUT there are people who are ‘bad for a particular exercise’. If we use common sense and analyze our goals and take into account our medical/injury history, we should be able to come up with a good base of exercises.

One thing to keep in mind is to work on our weak links…maybe do some rotator cuff strengthening, work on increasing our range of motion etc. on our lighter days…we are only as strong as our weakest link.

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:33 pm

Couldn’t agree more!

Thanks.

-E

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Hey elliot –

Love this whole concept of hybrid training! My only problem with it would be accessibility to equipment. When you talked about sandbags and lifting stones, I would like to do that, but I live in a city in an apartment, and that becomes a real luxury.

I’m not sure how to design a good hybrid program with what I have, but before you posted this video I was working twice a week with weights (because my shoulder’s half gone from and old injury and I can only work my legs). I did contrast training on one of the days with kettlebells (so strength exercise followed by explosive), working a lot on swings and conditioning as well. On my other weight day, I did heavy deadlifts, and high volume squats, walking lunges carrying the weights and because I am an athlete, I do a lot of the single leg work as well. Now I am trying to bring in chest presses and rows, though I am still laying off the overhead stuff.

On my other days I do pure conditioning though I does have a strength element to it. On one day I run up the 14 flights of stairs at my apartment with different variations (run, skip, jump, crawl etc.) also with a 10kg backpack. I do farmer’s walks with some kettlebells that I have. On my other day there’s a massive ass hill outside the apartment, and at 4.30 am in the morning, you can find me there doing sprints, tempo intervals, lugging the 10kg bag to the top, and then doing lunges and broad jumps up as well.

Do you have examples of a program so that I can differentiate better between strength and muscle workouts? Do they use the same exercises? I know the part about the reps. And also, if people don not have the strongman equipment for the day 3 workout, does this shut the whole program off from them?

Thanks

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:35 pm

Hybrid Muscle Training does NOT require special equipment.

You can train like this with nothing more than a few dumb bells or a Kettle Bell..

I only mention odd objects and strongman because I personally enjoy them. Soon I will give you a list of exercises that are good for “Resistance Cardio”

[Reply]

jess Reply:
October 11th, 2009 at 12:57 pm

Ok cool elliot – looking forward to that!

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I tend to be a 3/4 hybrid. At times I do catch fire for a few days but then cool right down with water. It’s the meat and potatoes of a true regime. All you need is to serve yourself a helping of hybrid training and watch yourself grow. Great stuff.

[Reply]

I like punching my bag and keep punching it and don’t let it come back, try keeping tha up for as long as you can, you shoulders will burn and your punch will improve tremendously. Uphill sprints are good to get your legs strong, fast and get that type 3 muscle developing.

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Elliot!

This is awesome! I’ve got this microcycle planned out for the first week, I’m doing total-body workouts. (I’m a former college football player who’s trying to get back in shape to hit the field again, maybe even play some ball up north in the CFL.) Here’s the split I came up with for the first week:

Monday: 5×5 3mins rest; Incline Bench, Lat Pull-down, Barbell Shoulder Press, Barbell Hack Squats (A great alternative for people who don’t have a squat rack like myself,) Barbell Curls, Barbell Skullcrushers and Reverse Band Curls.
Tuesday: 4×15 or Failure 1min rest; Push-Ups (Failure), Pull-ups (Failure), Band Lateral Raises, Snatch Squats (great for developing balance,) Band Biceps Curls, Band Triceps Kickbacks, (no forearm work today since I do my pull-ups on a steek I-beam in my basement.)
Wednesday: 50 Max Reps Power Cleans in 60 minutes time.
Thursday: Off
Friday 3×3 with 3mins rest; Bench Press, Bent-Over Barbell Row, Deadlifts, Bradford Presses, Barbell Curls, Triceps Pressdowns.
Saturday: 30 40-yard Heavy sled drags in 6om minutes time.
Sunday: Off

Let me know what you think. I don’t have acess to too much strongman equipment, but I think the heavy power cleans are a great Hybrid training choice.

[Reply]

leanhybr Reply:
October 10th, 2009 at 10:36 pm

Heavy Power Cleans are PERFECT!!!

-E

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Brilliant stuff!!! That’s probably one of the best coaching video i havent watched for a long time!! I am injured at moment due to a should injury from doing heavy db bench and sore lowerback from inflexiblity. I am looking forward to the comeback after rehab. Thanks very much for your video!!

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I definitely am a fire trainer. I have been powerlifting forever and I am very interested in increased cardio capacity that Hybrid training promotes. My only question is how to design a sports specific (powerlifting) program for specific goals using the Hybrid method. I can certainly utilize day 1 and day 3 in the program, I am curious how I would incorporate a day 3 etc. Great ideas and I am looking forward to trying this out…!!!

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I usually get my best results up near a 5, but keep the rest breaks short. I can only do this for a while though, so i’ll usually go back to 3-4 for a couple of weeks, and then back to 5.

I like the way you layed out the weekly schedule though.

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I am More on strength Training %x5 stuff. I enjoy lifting heavy. Right now I am adding more of Lighter stuff in. But i actually do all work superset still. Keep this info comeing Knowledge is wonderful

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great videos by the way.
i seem to find that i get the best results from a combination high rep and low rep workouts. due lack of strongmann equipment though i tend to base my high rep workouts around olympic style, compound and body weight exercises. I find that basing the high rep workouts as a circuit and alternating agonist-antagonist or upper body to lower body gets the best results. i find that keeping all workouts to 45 mins or so gets the best results for me.
Some videos on what key exercises you tend to put in all or the majority of your workouts would be great.

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JUST A FRIENDLY WARNING to all fellow Lean Hybrid Muscle fans. I signed up for a free sample of the so called Super Food Acai Berry Detox, which is touted as the secret behind action stars of the movie 300 being so ripped… Well, I have lost weight, and am more “cut” than ever before, despite my diet not being conducive to fat burning (pasta, bread, etc.) so it APPEARS to work. although, I will stop short of standing by the claims. I do a fat burning “water” style workout combined with strength exercises such as dead lifts. HERE’S THE RUB: I WAS ONLY SUPPOSED TO BE BILLED FOR POSTAGE( $9.00 Aust) I WAS THEN BILLED AN EXTRA $145 AUSSIE DOLLARS. The internet is full of sites of numerous complaints of people being scammed out of their money. ONLY BUY FROM REPUTABLE SUPPLIERS, DO RESEARCH. I feel pretty stupid, I’m not the only one.

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Good info as always Elliot. I lean more towards the ‘fire’ end of the spectrum, but as I am coming back from a knee issue, I will be doing lot’s of ‘water’ based stuffed for a few weeks. I am hoping that I can mix it up a few weeks later. The day 3 workout I like very much, and will be integrating into my training as soon as the I get my lower body strength back.

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Finally, a program that validates what I have felt all along. I respond MUCH better to the “water” workout principles than the “fire” workout.

Reading and trying program after program(at least 8 in the last 3 years), I have made minimal progress toward building much muscle. Before I started looking at what the “experts” taught, I did pretty well with doing what I “felt” was right for me. Lower weight, higher reps, low rest periods worked well.

However, the eperts said “Lift heavy, go to failure, then do drop set until you can’t move”. All that ever got me was sore, fatigued and no muscle.

Now I don’t feel bad if I don’t do those things.

Thank-You for this video lesson.

[Reply]

I have been trying to construct a workout that would basically have the same results as your training Regimen. I’m in college and I normally work out 4-5 days a week, 1-1.5 hours a day. I start out by doing 20 min. of cardio. they have cardio workouts for the arms as well as the legs at my college, so I switch every day. then I do strength circuit training (high weight, low reps, multiple sets) for 40-60 min. for my upper or lower body, depending on what section I did the day before. I noticed that although i wasn’t gaining much weight, my body fat ratio was dropping and my strength was going up. does this sound similar to the kind of workout that might produce the results you describe?

[Reply]

Elliott Reply:
November 11th, 2009 at 4:34 am

Strength going up and bodyfat going down!?!?

That sounds like some awesome results!

keep up the great work!

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A close-minded friend of mine says that muscle types are genetic and can’t be changed. I’m more open-minded about these things, but I wanted your opinion on the matter. is it truly possible to transform the muscles in your body to TYPE 3 muscle fiber? if so, do the exercises in the free ‘Hybrid’ workout ebook do this for you?

[Reply]

Curt Reply:
October 17th, 2009 at 12:54 am

Your friend is correct. You are born with all the Type 1, 2a and 2b
muscle fibres you are ever going to own. “However, physical training
may play a significant role in modifying fiber size and area, and the
relative area composed of Type I (slow twitch, oxidative muscle) and
Type II (fast twitch, glycolitic) fibers as well as their metabolic
capacities. The proportion of slow and fast twitch muscle fiber types
is genetically determined and can not be influenced by training (Costill, Fink, & Pollack, 1976; Gollnick, et al., 1972; Pette & Staron, 1990).
see link http://www.unm.edu/~lkravitz/Article%20folder/genetics.html
Also see link http://www.pponline.co.uk/encyc/0625.htm for more
information on “Scientists from the Copenhagen Muscle Research
Centre examined training and detraining effects on muscle fibre type distribution.” This is an excellent article on the benefits of a heavy
training cycle (3 mths) followed by a light training cycle prior to specific
competition events. All the best in your training.

[Reply]

Elliott Reply:
October 18th, 2009 at 8:05 pm

Tyler,

Type 3 fibers are actually Type 2 fibers that are infused with a greater concentration of mitochondria.

So, you are not really changing your fiber type as much as enhancing them.

[Reply]

Brayan Reply:
October 19th, 2009 at 2:35 pm

Muscle fibers work together.An alternation is made only when u try to develop separately one kind of them.However the body develops more the kind of muscles that is needed, e.x if u train hard with big weights in orredr to survive your body will build up fast twitch and increase bones and ligament strength so it will cope with the weight the next time you train.

[Reply]

Hey elliot,how about concentrating on big compound movements during the heavy days,add some heavy dumbbell movements for moderate intensity and make lot of bodyweight exercises for light days?I have lot of ideas but i’m waiting to see a good workout from the master.Thnx 4 the lessons man.They are really gr8.R35p3ct!

[Reply]

Elliott Reply:
November 11th, 2009 at 4:35 am

Yea Brayan!!

You really seem to understand how this works man!

keep rocking!

[Reply]

Great video elliot, really liked what you presented and may start training like that soon. I only workout monday wednesday friday, and do bodybuilding and powerlifting. Anyway thanks for the video m8

[Reply]

This is brilliant! so many of my clients want to have the body builder look but don’t have any of the strength that they should have. This will revolutionize their training!

[Reply]

hey, check this out. just thought you might be interested in this. scientists have apparently found a way to dramatically increase the amount of hybrid muscle, or “IIV”. check it out.
http://www.physorg.com/news87045834.html

[Reply]

Hi Elliott

Just wondering if you could help me, thought you would be the best person to ask.

I have been wondering about my training routine & weather I am going about it the right way to get the results I am looking for, which are getting the raw strength I need to compete & hoping to win Scotland’s Strongest Man under 105kg plus Britain’s Strongest Man under 105kg next year.

I have always had a natural strength so thought this would be the best place to channel it.

I have been watching your video clips & taking notes to help build my own routine.

For the past 5 weeks I have been training 5 days a week.

Mondays – Flip tyre (roughly 250/300kg) 15 times down the field & 15 times back for 30 flips in total, then flip a smaller tyre (roughly 210/250kg) for the same, then back onto the bigger tyre for 20 flips with a grand total of 80 tyre flips in 25 minutes.

After that I lift a stone (roughly 110kg) up to my chest for 15 lifts.

Tuesday – Do some bodybuilding, mostly for the upper body.

Plus a pyramid set (dropping down in weight) using dumbbells for standing shoulder press finishing with 45kg, followed by a set of negatives using one dumbbell of 50kg for 4 reps.

Wednesday – Start with 15 lifts using four 4” concrete blocks = 80kg, then move up to 5 blocks = 100kg for 6 lifts. I have a short video of this on you tube of me training with the blocks called (Atlas stone training using blocks).

Then I lift a stone (roughly 120kg) onto a barrel for 15 lifts.

I have gained a lot of strength training with the blocks as when I first started with them about 2 months ago I was only lifting 3 blocks for 6 hard lifts & now I am lifting 5 for 6 relatively easy lifts.

I feel quite good with these gains in strength. Plus at the same time I get on better at my work as a builder from training with the blocks as I can lift them all day without getting any lower back pain, & when other lads are carrying just 1 or 2 blocks at a time I am carrying 4.

Friday & Saturday – Deadlifting on one day and clean & press using a barbell the next or vice a versa, I like to swap about. Both are pyramid training for complete strength & always finishing with 100% of my 1RM.

I would be grateful for any feed back you can give me on weather this is a good training routine for competition, & if not, then what would make it better. But if so then how I can build on it making it better for future training days.

I want to give everything I can to my training.

Thanks

Martin

[Reply]

Elliott Reply:
November 11th, 2009 at 4:37 am

Martin,

This a bad-ass program! Great stuff.

Good luck with your strongman goals man, I know you will
reach them.

Stay strong!

[Reply]

Elliot I like your straightforward approach on this one. I had been doing a similar approach
Mon= high intensity, medium rest to long rest, medium volume
wed= low intensity, short rest, increased volume
Friday= medium intensity, short rest, high velocity , band use, Olympic lifts
and I got consistently stronger and bigger doing this

[Reply]

I just added more weight to my “buckets” so I am lugging 105 up 2 flights of stairs and back down again. I know that does not sound like much but I am doing that in between sets of other things, benching, weighted dips, pull ups etc, it’s almost nonstop. I also found a nice big rock I drug in…LOL…I have been experimenting with that too. I was at the gym yesterday and was working out in a similar fashion. Do a set of something and walk over to something else and do another of a different muscle group, usually one I will focus on in a few more days or needs work. I was benching and doing cable rows and pull ups. A guy I knew in his 20s walked up and tried after I did 16. He could barely do 3 or 4. His friend said to him, “dude, don’t even try, this guy will leave you in the dust.” That made this 56 years old feel pretty darn good. I love you site and idea.
Wolfie

[Reply]

your program sounds like it’s just for men…is that so?
Thanks!

[Reply]

by doing this type of workout would you do…say…one week with chest being day 1…back being day 2…and leg day 3 and then use…back day 1…legs day 2…and chest day 3…the next week…
i guess what i’m saying is do i do this type of workouts in a cycle so i don’t always use chest with day 1 etc.

[Reply]

Interesting but tell me, surely you’ve heard of Pete Sisco,Static Contraction Training, went from doing a normal max bench press of 95kg = 3 reps to doing 320 kg one rep within two weeks ,leg press after two weeks = 650 kg’s ,ran out of weights to pile on, on the shoulder shrug did 360 one lift after two weeks, i’m 48 years old 1,84 m tall and i weigh 96 kg. Bottom line is, I’m a firm believer in power/strength training, my goal is 85 kg lean muscle, and strong like an ox.
Thanx for your info, cheers, want to know how I did it check out Pete Sisco

[Reply]

Elliott Reply:
November 11th, 2009 at 4:39 am

Pete is a pretty cool guy… has some interesting
training philosophies!

[Reply]

[...] How To Design Hybrid Muscle Workouts (leanhybridmuscle.com) [...]

Hi there
Great stuff !
I have been exsercising, using Jason´s Ferrugia´s program. Great stuff that has let my grow stronger and heavier.
But my cardio is lame, and i get exhausted doing those out of gym work, like shoveling gravel, lifting many light things and so on.
I am a little confused how you mix upper/lower body days.
As a comprimise for now i do Jasons program, but now i take one set HEAVY x8 and one 60% of that as many as i can ( around 14-16 )
Does that sound stupid ?
One upperbody day, 1 set heavy one set cardio
Day off
One lowerbody day, 1 set heavy one set cardio
Day off
???

[Reply]

Elliott Reply:
November 11th, 2009 at 4:40 am

Give it a shot man!

Let me know how this works out for you.

[Reply]

I love it. this kind of training is what i do with a lot of my martial arts students.. but i have def falled a bit out of it myself. i am really hoping to see more of a program set up. For example we use dead lift usually for full body day… or power cleans…… but i would like another gym friendly thing or two thanks for the time!!!

[Reply]

Hi mate,

As a PT I am always looking for new concepts and ideas. This really hits the spot for me. My philosophy definitely is to train smart and this program sure does that.
Thanks so much and I will be incorporating this stuff into my own program.
Also I am training to go on a 2333km bikeride across the Australian outback next year (May) and am looking to not only increase my endurance and stamina but also my aerobic capacity. Should I do aerobic training on top of this or make my Fri or Sat more aerobic based? At the moment we are doing a lot of strength stuff but this was set to change in about January to more cardio based training.
On the ride we will be travelling 100km a day, 3 days on 1 day off. So any advice you can give would be greatly appreciated.
Thanks again for all the free info

[Reply]

i don’t know if i’m fire or water but my work out is like this:
I focus on two muscles a day.
On the first exercise i do 4 sets. on the first set i do twenty reps, 2nd set i add weight and do 15 reps, 3rd set i add weight and do 10 reps, 4th set i add more weight and do 10 reps. then i do the samething for the next 2-3 exercises of that muscle. then i do the same for next muscle.

it sounds like burn out but i have got great results

[Reply]

OK, now I’m really confused. Just give me a 3 day routine with suggested sets/reps and I’ll put my own splits in. Mon, Wed, Fri with rest on weekends. I don’t have an hour to spend in the gym, only 40 or so min. I belong to a nice gym, so equipment is great. Just keep it simple, please.

[Reply]

Gudmundur Reply:
November 3rd, 2009 at 7:07 am

I secont the last one
I roll 4 days on 3 day week, mon wed fri. Upper – lower – upper ….
It would be awesome to have sets/reps setup
Thanks a million guys.

[Reply]

I just turned 50 and my strength is good but I want to get the mass Not fat mass but lean mass

[Reply]

[...] How To Design Hybrid Muscle Workouts (leanhybridmuscle.com) [...]

Hey Guys,
Thanks for the information! I am 44 years young and have a 13 month old grandson. He gives me purpose for training and obtaining my business goals. I want to leave a legacy. At this age (44) training has to adapt. Thank you for your knowledge. I hope to stay in good physical shape despite all of my time behind a desk. I bought a t-shirt for my grandson that says “lean and mean just like grandpa” (www.grunt.com)(Semper Fi) and I want to live up to that.
You can get a visual of my grandson and me at, http://www.sherwoodenterprisesllc.com

Respectfully,
Matthew

[Reply]

sounds like crossfit with a strongman twist to it sort of like crossfitfootball

[Reply]

Jeremy Reply:
November 3rd, 2009 at 2:00 pm

I was thinking the same thing. This is how I run my CrossFit program at my gym Evolved Athletics. Great way to train and get incredible results. Elliott has the right idea. Everyone should give it a try. You can check out what we do at http://www.cf-tb.com or at http://www.evolvedathleticsfl.com .

[Reply]

I’m what you call a hardgainer and so over the last yr or so i’ve been doing what you call fire training and it worked well for me. I gained 25lbs over a yr which is like enormous for me but the last 3-4 months my gains have backed off to just about 4-5lbs. The Hybrid sounds good but could you give me a routine for three days in the gym to continue to make gains.

[Reply]

when will you guys be coming out with the actual workouts?

[Reply]

Elliott Reply:
November 11th, 2009 at 4:42 am

check back on Thursday man!

[Reply]

I’m definately an explosive person.. High in type 2 muscle fibers, i can jump really high (I mean really high) and i can run very fast. I can lift heavy compared to my weight, but one of the reasons i can run this fast and such, is because my bones are not very large.. I’m not short, but they aren’t thick.. So i have explosive muscles, on a light skeleton

[Reply]

I tend to respond better to the fire side of things. I train for pure strength using a modified 5X5 method four times a week. Mondays Squat, tuesdays bench, wednesdays off thursdays deadlift and fridays military press with coresponding accessory lifts each day. All at very high intensity. While I do enjoy the gains in size and strength. I don’t enjoy the fat that comes along for the ride. At about 5″10″,300 lbs, and age 38 I’m the strongest I’ve ever been in my whole life. But how I picture my self and what I see in the mirror are very different. It seems everytime I try to “CUT” I lose to much strength in the process. So when I switch back more fat comes along for the ride. I’ve always been a big guy trapped in a fat guys body. I’d just like to look as strong as I am without sacrificing all my hard earned strength to do it.

[Reply]

I want to continue to see these films and i would say as a football coach i want our kids getting more of a muscle building workout as well as really working on Functional strength for all sports not just football cuz our school is weak as hell!

[Reply]

Hey.
I am 17 and have had this sort of hunch that that this sort of training would work, but hadn’t found anything on the net until this point that supported me! I work out 7 days a week as yet and have dropped from 19% body fat to just under 10% of last measure. I have been working out for 92 days since I started my fitness routines. At first I was doing a pathetic 20 pushups and about 20 situps a day, then when I bought a rope I added a few hundred skips to the routine. I now am an avid fan of Kettlebell training and have been using them over the last 40 days or so. The kettlebells have given me most of my results I feel. I now have 2 weights routines I focus on, one entirely with the kettlebells focussing on the upper body, and one again with the kettlebells that makes my whole body burn. Both take about 30-45 minutes to do when I go for it. Every night before dinner I also do about 20 minutes of 90+ intensity cardio workout, with burpees, mountain climbers etc.
I am aiming for max definition in my muscles and a big more size. I am medium height so I don’t want to be huge. I aspire to be a personal trainer in a few months and am aiming for a 6pack by march.
I also have cut sweets, chocolate, milk, soft-drink and almost all processed food from my diet.
What do you guys think about my goals and how could I improve?
Regards and excellent info,
JJ

[Reply]

JJ Reply:
November 4th, 2009 at 1:57 am

Also my kettlebells are: 2 x 16kg and a 24kg classic sort. I want to get more, and heavier ones but I am a student so funds are low.
I suppose I am fire as I want more burn and more intensity I can get. I am also considering getting a Sandbag as well and maybe a weights vest.
Comments much appreciated.
JJ

[Reply]

i would say on the scale i would be a 3-4 already. i like higher volume training with high intensity. i feel that teh endurance i gained from wrestling transferred immensely in my workouts. i feel like i can do many more sets even though im using heavy weight for me. like it takes extreme workouts to make me hurt. in my opinion you should try to include burnouts or at least some extra last exercises on some of the days like hypertrophy training day. like do a lower weight that you can do 12 reps with and do that a couple times maybe 5-7 till your muscle is completely down. just make sure you do 8-12 reps lower weight if possible. im interested in this workout routine cuz im tired of gaining fat while bulking and losing some muscle while cutting. its something i despise

[Reply]

I was reading some of the comments and had to add some comment. I have explored so many kinds of routines over the years and tried to become a student of my own body. What I have learned is that everything is relative to one’s own body and what you learn about it in the process of training. Some things that apply to others may apply to you but not all, it’s something you learn. I am medium height 5′7″ and presently weight 165. I have a light built, have strong legs but a upper body that takes a lot of coaxing to build muscle. I am presently making gains again after a big change in my life and a terrible infection that landed me in the hospital where I lost a lot of upper body strength. What I am saying is, no matter what you body type, you got to keeping striving to be your own personal best and keep learning about every aspect of health you can,. I have one added bit of advice, have only one vice and keep it to a minimum.

56 & still pumping and training, Dano

[Reply]

hey this stuff looks pretty hardcore…im currently doing a fair bit of high intensity weight training and interval cardio..is that kinda like hybrid traing?

[Reply]

Good info that i will put to the test. I have always asked why gymnists are strong and have big muscles for people who don’t train them with weights but noone really could truly answer me. I now think they must train the way you are suggesting for that new type of muscle fibre. Fascinating indeed and I look forward to testing it.

[Reply]

I’m doing a high intensity, high volume and low rest interval workout. I know it’s not really type 3 or 4 workout, but with your video, I have more, and maybe better, options for gaining more lean muscles. Many thanks.

[Reply]

hey man i think this is good stuff…what you are trying to do with this hybrid is the same i am tryin to do for football. I am a college football player tryin to get bigger but with lean muscle and not get bulky. I also want to be very explosive. I would like to see a workout designed out of this training

[Reply]

hey,
I really like the ideas and I am really wanting to start a hybrid type program, one thing I was a little confused on was how to imply different body parts on what days. I work out about 5 days and week and basically use dynamic days and max effort days. with basically splitting it up into upper and lower body days. Monday max upper body, tuesday dynamic lower, wed off, wednesday dynamic upper, friday max lower body. would i keep this about the same, or how would i impliment the hybrid (strongman type training)? thanks for the help

[Reply]

My current workout program is:
Saturday – upper body hypertrophy
Sunday – lower body hypertrophy
Monday – rest
Tuesday – full body strength training (and power lifts with dumbbells)
Wednesday – rest
Thursday – MMA (I equivelent this to mainly cardio [sparring etc] with a bit of strentgh training [ground submissions])

How does this sound?

I’m 17, and only have dumbbells and chin-up bar, but have some very inventive exercises using my house, for example a wheely chair for “stability ball jack knifes”!

I’m intrigued by the strong man training, might lift some logs etc in my local wood fortnightly instead of strength training – would this affect my results by having a fortnightly micro-periodisation?

Can you really workout at full intenstiy 3 days in a row!? After one full body session, I cannot workout for at least a day after.

Cheers, I look forward to your next videos.

[Reply]

This makes good sense after reviewing the history and logic you present. I’m excited to start it.

[Reply]

After reading everything on this site i have to say that it really does make a lot of sense and it couldnt hurt to try something new especially when nothing else is really working, so when are you guys going to post an actualt program which would include all the exercises and work outs from monday to sunday with all the exercises, reps, sets and equipment needed, like we’ve established that mondays are strength days, tuesdays are muscle building days, wednesdays are strong man training days, thursdays are a day off, then friday and saturday depends on what we personally want to achieve and sunday off, so what would be the program for all this as mentioned above? and what type of diet?

[Reply]

the part ive always had trouble with is coming up with a good workout. im just now finishing a workout program and have read some interesting things about this. ive watched all the videos but im still having a trouble of what i should involve in each workout through the week. am i supposed to have an arm day, leg day, back day, chest day, etc. or do i do about the same workout everytime and just change intensity/volume/rest intervals.

i also would like to know what you think are the good exercises that people really need to include in this hybrid program.

[Reply]

Outstanding.. Having tried vairous combinations through trialling this style of training with my athletes this year and achieveing some outstanding results, I am stoked to find that this sort of stuff is getting out there after coming across the website yesterday..
The key to the success of the training has definately been the ATTITUDE which we have bred amongst our group as a non-negotiable in the environment which underpins our succes..
Being currently in the process of reviewing the last 8 months and then programming moving forward I’ll definately be taking a few extra concepts away from the quality content that you guys are making available! Great articles and links!
The analogy of fire and water is creative and really helps paint a picture for those who learning styles and personalities mean that words and more words fall on deaf ears..
I may tweak this slightly in my delivery and run with Fire Training and Wind Training, as some of our guys will be doing a fair bit of actual “water” training as part of their variation and recovery. The not so smart ones will no doubt get confused!! I can see them texting me from the pool when they are meant to be at the gym or out in the yard!! Also in terms of getting them to understand the process, too much Wind and not enough Fire means the firre burns out, like blowing out a candle, too much Fire and not enough Wind means the wind has no effect at all on the flame, but a combination of the two in the right balance causes havoc and chaos with the rapid spread of Fire by the Wind devastating everything in its path!!
just a thought….

[Reply]

Hey guys
really likes your vid, just wanted to ask about the monday and tuesday worout.
Would you reccomend that they are both full body workouts, simply because thet if i do upperbody and lower body on a tuesday, my upper body will be missing out on the bodybuilding type workout, and obviously my lower body will be missing on the fire type training.

So, do you reccomend that i do fullbody workouts on both the moday and the tuesday.

[Reply]

I love your concept to training. I want to train in this manner but I have very little room. I do have a Smith Machine with an Free weight olympic bar and a couple of dumbbells. I would like to know if you could give me some sort of Hybrid routine. Im in for the hard work.

[Reply]

George Reply:
November 7th, 2009 at 2:21 pm

hey bob.
I suppose i could design you a workout, but it would take sometime, seeing as i have lots of college work to do, ill do my best.

[Reply]

I liked the videos, it makes a lot of sense everything you say. I´ve seen something similar used by Louie Simmons and Dave Tate with great succes.

[Reply]

Hey guys, How’s it going? Thanks for making hybrid style training, its awesome!
Well anyways, my question is how can i adapt this type of training using bodyweight only? I dont have any equiment and i dont have time to go to a gym or anything. I do own a pull up bar, a bench, and 30 pound dumbells (which i rarely use because they are pretty easy now for me). My goal is to just lower my body fat percentage. Heres an example of a normal workout for me that i just made after being inspired by what you guys have brought out:

Chin Ups 10 3
Walking Lunges 10 3
Jumping Jacks 100 3
Close Grip Pushups 40 3
Prisoner Squats 20 3
BW Rows 10 3
High Knees 50 3
Hindu Squats 40 3
Supermans 10 3
Planks (L,R,C) 1 Minute 3

I just want to know if im on the right track or should i change anything?

[Reply]

leanhybr Reply:
November 8th, 2009 at 3:47 pm

This is a great plan!!

If you want, later on you can make some sand bags and purchase some rubber bands to add to your workout.

keep up the great work!!

[Reply]

Hey,
I have a question about the hybrid workouts. what are strongman exercises that i could do at my home or at a gym? and also, if i were too follow this workout routine, would i build lean muscle or would i gain a lot of weight?

[Reply]

I’m interested in seeing what you guys do with this. I’m a firefighter and am trying to find something to work well with my schedule. Here’s what I currently do: I work 24 hours on and 48 hours off. Obviously I don’t want to be completely spent while I’m on shift in case I catch a big fire, so typically I’ll do something like the higher intensity lower volume exercises on my days on (i.e, 6-10 reps, three sets, five exercises with about 90 sec in between.) On my first day off I do something similar to the 300 workout (i.e., lots of reps, lots of push ups and pull ups no rest in between.) My second day off I typically do some light jogging (4 miles or so.) It’s working okay, but I’d like to see what you guys have to say about my workout schedule. I can’t seem to find anything on line for a typical firefighter’s schedule, since we obviously can’t follow a regular weekday/ weekend workout.

[Reply]

Hey there,
I reallyyyy LOVE this hybrid training, and I remember Elliott saying that the thing that sucks about hybrid training is there is not SET thing to do for a workout. But I want to know what I can do for a week workout? I love the workout videos I’ve watched but I don’t know what workouts to do each day, how many sets/reps of each of the workouts, and the rest periods (which are all HUGE factors that I need to know to maximize results)?
Because if I just grab some of these exercises and do them at random, I might be overworking and neglecting some muscles and just not doing it all properly.
Please help me out!
thanks!

[Reply]

Thanks for the fresh look at developing a unique workout. I’ve been a believer one could “trade” fat for muscle and have tried to do just that with my workouts. I thought I was alone in my thinking.

My method has been to use a drop weight method except at the end of the 3 drop weight sets, I pile all the weight back on the bar and do close to as many reps as possible. I have never been able to find anyone recommending “my method”. However, your efforts seem valuable to me.

Keep up the good work.
Jim

[Reply]

Yeah Im with jeff I understand the concept of hybrid training. I just know if I go into the gym randomly, then Im gonna end up not getting the right workout or doing the same thing over and over. I just need a plan

[Reply]

I did add my comments, they didn’t show up. Let see if this makes it.

Jim – Test

[Reply]

Jim Reply:
November 10th, 2009 at 10:24 pm

Sorry, I was looking at the wrong end of the reply list.
I’m happy now.

Jim

[Reply]

Hey, so when I’m working out I’m usually working out the chest and triceps one day and shoulders, back, biceps, and abs the next. If i had to give myself a number it would be a 4.5. I rest every like 3 weeks for two days. i do just about 6 different weighted chest exercises a day and push ups and dips afterwards. I havent exactly been getting that functional strength that I’ve been going for or a bulk in the muscle my reps are ranging from 6-12 in all exercises that I do. I’d love a plan cause I’ve tried a lot of different stuff that doesn’t seem to work. I also need to trim some fat and at a loss with that too.
-oscar

[Reply]

I weigh 163lb. When I bench press I do 5 sets. 1st set 135lb for 25 reps. 2nd set 185lb for 15 reps. 3rd set 225lb for 10 reps and 5th set 245 for 6 reps. I am in the MMA and trying to get cut and gain strength. I do this workout every other day. I do workouts for other muscle groups simular to this routine. Do you think this is a good way to achieve my goals?

[Reply]

I’ve just looked at our new offering. I find the description confusing. Could you tell me what is downloadable and what is available only on-line? Do I actually get my hands on anything?

Your illustrations show DVD’s but I read no description of anything actually being shipped to me.

Thanks – Jim

[Reply]

[...] http://leanhybridmuscle.com/access/hybrid-muscle-workouts.html [...]

Thanks for posting your videos and information on the web it has been very useful. I generally train in the #5 strength sprectrum but I do try to vary my workouts with hypertrophy and strength endurance training. I really like your ideas on functional strength. I have only just started using them and i am already seeing gains in my strength and endurance.

Cheers Rhys

[Reply]

Hi, I’m 5′9” at 180lb’s. i want to cut down the fat and reach 200lb’s with less than 8% body fat at the moment i roughly have about 15%-18% body fat. looking at your video i have put together a workout which i wont you to have a look at and let me know.

MONDAY:all 5×5 with 2-3min. rest intervals with 70%-90% of 1RM
bench press
dead lift
military press
squat

TUESDAY:all 9×3 with less than 60sec. rest intervals with 50%-70% of 1RM
bench press
DB fly’s(flat bench)
standing side laterals
Back shoulder press(seated)
Squat
Leg extension
leg curl
bent over row
BB curl
triceps extension
incline twist curl

WEDNESDAY:all 3×3 with less than 60sec. rest intervals with 90%-100% of 1RM
bench press
dead lift
military press
squat

THURSDAY: OFF

FRIDAY:all 9×3 with less than 60sec. rest intervals with 50%-70% of 1RM
power clean
one arm row
pull over(cross bench)
military press
up right row
bent over side laterals
concentration curl
triceps kick back
forearms 15×3

SATURDAY:all 9×3 with less than 60sec. rest intervals with 50%-70% of 1RM
squat
leg extension
leg curl
dead lift
close grip bench press
incline bench press
back shoulder press
bent over row
front raises EZ bar
seated DB curl
reverse curl

SUNDAY: OFF

[Reply]

noel perera Reply:
November 18th, 2009 at 8:26 am

i want* sorry about the typo.. and if any one has any suggestions or comments please feel free to reply..
Thank you.
Noel.

Great video Elliott.

[Reply]

noel perera Reply:
December 13th, 2009 at 4:48 pm

hey… would really like to get a feed back on this… been waiting for a while now. thanks.

[Reply]

Sean Reply:
February 5th, 2010 at 10:18 pm

Looks to me that your are overtraining. You’re hitting the same exercise several times in a row. You cannot sustain this kind of intensity week-in-week-out. You need to break these up into different body parts or full body workouts from upper to lower. Look at some of Elliott’s workouts to see some examples.

[Reply]

Hi just watched the hybrid videos above and was just wondering how many reps and sets should you do for the second day (muscle building) of the hybrid workout?

[Reply]

I’m in my mid-40’s and a former coach. I have let myself go over the past few years. I am regaining the self-discipline I once had, knowing I have to motivate myself. I can’t do this for anyone but myself. I haven’t been proud to go topless in public for almost 20 years.

I like your approach, I would rate myself a 3 or 4 on your spectrum. I’ve used several different approaches over the years, the Bigger, Faster, Stronger program probably gave the best overall results (rotating weeks #1 3×10, #2 5×5, #3 3×3, #4 5-4-3-2-1), keeping a detailed log of weight lifter on each set.

I need to drop 30-40 lbs and firm & tone. I’m 6ft and 245 lbs with a large frame.

[Reply]

I think this program looks awesome… BUt how many exercises do you do each day!? Or what kind of exercises shoulde we do on certain days? I’m only A senior in high school so maybe I’m dumb for asking but programs always told me what to do day by day…

[Reply]

Currently, my workout consists of the following: 50 push ups (feet elevated)
pull ups (5 x 10)
deadlifts (2 x 50@65 pound)
50 bent over rows @ 45 lbs
clean & press (2 x 20@45lbs)
am I correct in thinking this is a hybrid workout?

[Reply]

Jim Reply:
November 25th, 2009 at 9:15 pm

Hi Michael-
As there seemse to be no danger of anyone actually answering on post on this website………….ever! I will take a swing at your question.
Currently your workout consists of five exercises.
Two exercises are without weights and three exercises use weights.
At first glance it appears to be about an even split.
But, maybe not. Your weight exercises are using vey high reps and the weight is not particularly heavy.

I’m not an expert. but if I were going to modify your exercise, I would add a weighted parallel squat to the mix. I would also reduce the weight exercises reps and increase the weight.

This is probably as good advice as you are going to get here, being the only advice you’ve acutally gotten. Good Luck, I hope this has been some help to you. -Jim

[Reply]

Michael Moore Reply:
November 26th, 2009 at 2:07 am

thanks Jim. yeah, I think I’ll have to buy some more weight plates / go to a gym… i’m gonna google “parallel sqaut” as am not sure just what that is. Thanks again.

[Reply]

Great stuff here! As a formerly fat powerlifter I can attest to the need to do metabolic work along with strength training.

Currently my training looks like this
Monday: Barbell or kettlebell complex
Tuesday: Powerlifting
Wedneday: Powerlifting
Thursday: Complex
Friday: rest
Saturday: Powerlifting
Sunday: Powerlifting

I am going to implement more of Elliott’s ideas here in the powerlifting workouts for the assistance work as I think this will help me lean out and build muscle.

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Now Elliott, do you its okay for me to use a full blown fire workout 4 times a week with 1 hybrid day and 2 rest days? i was wondering if u thought that much strength training might be overload or not

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leanhybr Reply:
December 1st, 2009 at 7:07 pm

You’ll have to try and see what happens. For me that would be too much. If you do try it I would definitely recommend taking every 4th week off. The most fire workouts I’ve done in a week is 3. When I tried 4 I wound up getting hurt. Just my two cents. MIKE

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Chapman Reply:
December 20th, 2009 at 5:32 am

Hey Mike just keeping you posted here.

I managed 5x a week full blown fire workouts for about 4 weeks exactly, and yeah at this point i could use a rest, so ill be taking off christmas week. Ive seen great gains with the full blown fire without a doubt, probably about to start incorporated some more water here soon. But anyways thanks, and God bless.

Chap

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Came to similar conclusions reading up on high intensity training. I wasted years doing retarded shit like counting the seconds it took to perform the negative of my rep and doing reps of 12. 4x 12 that’s what the mags say ,right? And look, right beside it there’s a pic of Coleman so that must mean he does the same thing, right? So that got me pretty lean. Then I discovered Mentzer and Jones and my strength went up , but I lost some of that muscle hardness. kept reading stuff by Dorian Yates and the whole Max OT, and got some size again, but still not that muscle hardness. Now i train predominantly high intensity , but for a month or so my last set of a body part is higher reps and then the next month it’s a high rest pause. So say for back I’ll do Deads, rows, pulldowns all low set ,low rep, then one month I’ll load a t bar with 6 plates do a set of 5- drop a plate, do as much as i can and so on till I’m down to 2 plates then I grip the bar 1 handed, and do some rows, alternate till so on….It ends up being somewhere in the 60 reps in just over a minute, and it has given me a lot of hardness that I was lacking. Next month same back workout, but end with 6 plate t bar row ,rest pause fashion. u know 4 reps ,rest- 2 reps , rest 1 rep .Kinda hybrid training, I wish now that I had found you guys years ago though….

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Nice video Elliot! I found some few things I already knew about hypertrophy and discovered a lot about strength I didn’t. I’m a genetically thin guy and since I started what I think it was a more reasonable workout I’ve gain 6 pounds. I thought it was a great result but now I seem to be stucked in the same weight. I train 4 days a week having a day off between them. My workout is based on high intensity, low volume and high rest interval and I always try to perform compound exercises. I’ve seen changes but I’m still very thin, what type of training would you think would help me to gain weight continuosly?

Thanks for your answer.

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Hi Elliot, my name is Raphael, I’m a personal trainer form Quebec (French Canadian). Me and two friends where really inspired by your training system, whit my formations and addiction to research i am able to understand pretty well all your theory and i was amazed by that discoverey.. Today i just want to show you our monday training, that is of course legs.

*P-bag means punching bag (70 lbs, hard to grab)
*all squats are performed ass to grass

—warm-up
Jogging/2-3min
—-type II fiber activation
1.1-Acceleration/2sets of 1
1.2-Sprint/2sets of 1
—–Training
2.1-20meters sprint/5sets of 1
2.2-20meters sled sprint/6sets of 1 (start with 1 plate(20kg), than 2 plates, and go on with adding 10kg each sets)
–
3.1-Front Squat/3sets of 6
3.2-Farmer’s walk(20metres) /4sets of 1 (2first sets 70lbs, 3rd 80lbs, 4th 85lbs)
–
4.1-Deadlift/3sets-(-5reps-3reps-2reps)
4.2-P-Bag Jump Squat/3sets of max 5reps**

**bring P-bag on left shoulder do 5 reps, drop , bring it back up on other shoulder do 5 reps, repeat (go as long as you can)

that training is about 40-45 min, with for only rest in between sets the partner switch, no extra rest the weight is free grip it.

I just want to had that are strength, lean mass just went up and we have been losing fat at the same time as promised, Cardio went up 2 and i wont even talk about testosterone boost.

So keep on the good work, and we will 2

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This is some very useful information. I have been incorporating some of this in my workouts. Usually when I went the gym before I would break a little sweat, but now with the supersets I walk out drenched. I had to drop the weight a bit but I am working on getting it back up. Thanks for the information.

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100 pushups
deadlift 25x (10rm)
25 chins

break it up any way you want. Get it done and record your time.

Lay on floor.

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thanks man i realy enjoy with your training\
teddy
CFT

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I am a Fire-Type and will add some volume lower weight workouts when I feel I beat myself up enough on heavy weights, so I feel myself out first, then decide to go lighter.I don’t like going “light” with higher reps, so I have to convince myself that I need to give my body a break from the heavy weights after a couple of weeks. However, even on these kinds of workouts, I am going all out. I also do a 3-day a week workout that only hits each body part once a week, then take walks with my dogs and do some interval training with them as well between workouts for cardio.

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hey elliot, i want to thank you about this valuable informations you give us and so i want you to give me your opinion about my training exercise

i usualy play 4 day in a week in the gym ass high intensity , high volume and high time interval,my training schedual is:
day 1 : bench
day 2 : back
day 3 : shoulders
day 4 : arms (biceps and triceps)

aslo i do running 2 days a week excluding the other 4 days

i want to ask you is your hybrid training sequence can be done each in a week ass:
week 1 :high I , high Vol , high RI
week 2 : low I , high Vol , low RI
week 3 :high I , Low Vol ,low RI

thanks for your concern

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I found it very interesting and there are a lot of similar theories coming through!
I’ve been currently doing heavy (fire) type workouts followed by a couple of bodyweight or kettlebell burnout (water) exercises Mon,Tue, Thur and Fri with weekend maybe easy kettlebells or just mucking about-making sure of course i do the thing that makes the real difference………EAT WELL!!!!

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Great INFO. really let me know were i am and what i should do.

I am definetly a either a fire trainer or a #4 type of trainer. I do 5×5 2-3 times a week with multi-joint exercises. like squat and bench press.

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Great info. I personally have been using a 5-3-2 strength program incorporating it with FST-7. On chest day for instance (Bench press) 5×5 3min rest between sets, then (Incline press) 3×8-10 60-90 rest between sets, followed by (Flys) 7×7 30sec rest between sets. One body part per day. I guess that would be a little fire and water. Would like some feedback.

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