The Rock Hard Challenge 2013 Workout Month 1

Welcome to Part 1 of the Rock Hard Challenge. We’ve designed a comprehensive training, nutrition, and supplement program specifically for you—an eight-week plan, divided into two four-week segments that will appear in this issue and our June issue. That’s the “Rock Hard” part. As for the “Challenge,” once you’ve completed the program, we invite you to show us your progress by way of photographic evidence. We’ll then pick a winner who will receive $1,120 worth of MuscleTech supps, plus the chance to appear in the magazine in a featured workout.

Follow the program laid out here and in next month’s issue, and show us before-and-after photos for a chance to win. Via our online component, you’ll be able to ask questions and get feedback, motivation, and tips from MF staffers and your fellow MF readers. For complete rules for the 2013 Rock Hard Challenge and details on how to enter, along with the nutrition and supplement portions of our program, click here.
 

How It Works:

The first month of the Rock Hard Challenge program is a classic bodybuild- ing split with a twist. You’ll include a handful of intensity techniques that will help keep your metabolic rate firing while you’re reducing calories (see the Rock Hard Nutrition plan on mensfitness.com). The net effect is that you’ll keep your muscle mass—or even add to it—while you burn body fat. The keys to suc- cess are to weight train with intensity, include cardio activities that emphasize fat burning and also help you avoid overtraining, and reduce calorie consump- tion only enough that you target fat loss while preserving muscle mass. You’ll follow this workout plan for four weeks. In our next issue, look for Part 2 of the Rock Hard Challenge program.

Directions:

Perform the exercises as directed, and make sure to reference the “Specialty Techniques” column on this page for specific instructions on how to complete certain moves. Paired exercises (marked “a” and “b”) are done as a superset— complete a set of the first move and then the next without rest in between. Repeat until all sets are done.