Very interesting article in this week’s issue. I think I’ll give Meltdown Training a try my next fat loss phase and start a “Meltdown Training Support Group.” That workout looks plain nasty, especially those slow concentics. I encourage everyone to check that article out so I’ll have some people to go through it with me when the time is right. I’m off to buy a jump rope!
I’m starting this program tomorrow, one thing I find confusing is the statement "that exercise with a significantly stronger eccentric component (i.e. resistance exercise) "
I thought it was the eccentric that did the damage?
It looks like a solid fat busting routine. For even more intensity you might try slowly adding volume to your jump rope workouts and cutting down your rest intervals while you utilize a form of active rest during your rest intervals ala renegade training. I admit I laughed at first when i read “60 seconds of jump rope with 180 seconds rest” I started implementing jump rope routines as a form of conditioning 8 weeks ago and after a couple of weeks doing six rounds X 3 minutes with 1 minute active rest intervals wasn’t too much of a problem. However, when first starting out 1 minute of jump rope was tiring.
When do you plan to start, Paul? If my shoulder will heal up in short order, I’d be ready to start it in about a month.
I’m a little confused about this. Should the meltdown routine be done on off days from regular training, or is this done instead of regular training? I just finished a power routine of 5x5 and was about to do circuit training (or high intensity interval training, or German Body Comp - so many names for pretty much the same thing) when this caught my eye.
the negative does do the damage (or most of it) but teh eccentric part produces more lactic acid which is the goal of meltdown
My understanding is that this program is to replace your other lifting program(s). My question relates to the weights used for the prescribed rep ranges. Should we be using a weight thqat allows us to
- fail at the precribed rep range
- progressively increase weight each set from week to week
I would think they mean to go to postive failure using a weight that you can fail around 10 reps with in good form, but wanted to check.
bump
This looks like a killer. I shoulda bewared (bewored) of what I asked for, cause I sure got it!
If I understand correctly, you do each workout 3 times a week, so you’re actually lifting 6 days a week, is that right?
If so, we can’t be going to total failure on that 10th rep, otherwise we’ll be overtraining pretty quickly I’d imagine. Hopefully the guys will give us a bit more input!
I’ll be starting in exactly two weeks, when my current program ends. Might do the t-dawg diet along with it too!
Irontank - the negative is actually the eccentric part of the lift. Think you got mixed up there. mb_iago - it’s to replace regular training. Think about how overtrained you’d be otherwise. Izzy - I’d say go to just on failure. You only really want to produce large amounts of lactic acid and cause a little microfibre damage, not destroy the muscle like usual. I think this would be counter-productive in a dieting phase. Well, this article could not have come at a better time for me. I was going to do Poloquins version of kinda the same thing, but this is new and improved! I’ll be starting it (in conjunction with a few weeks of Fat Fasting) on the 1st of October. I’ll let you all know how it goes. I’m just in the preparation stages now, trying to pack on any weight I can before I start cutting up, loading up on Tribulus and Flax Oil… it’s gunna be interesting…
I’m on Month 3 of CPT and afterwords I’ll be looking to start this program. Hoepfully I can bulk up and chisel down at the same time. Guys, don’t hesitate to post your results. Lata.
"MB Eric: Ragin' w/out roids since 1499."
-Eric
I just wanted to say that I just finished that workout … and it is NASTY!!! I just lied on the gym floor when I was done and couldnt move.
I just wanted to say that I just finished attempting this workout… and couldnt quite finish it…almost, now I’m dizzy disoriented and nauseated and a horrid headache.
seems to work great.
5000 hours on a computer + 0 hours lately doing cardio + Meltdown Training = vomitorius maximus regurgitus deleriumus nauseum
my bad, i meant to write concentric not eccentric…how is the cpt going monkeyboy?
Honestly, Irontank, CPT is the best overall program I’ve EVER been on. I’d just like to bulk up a little and lean down as I’ve used CPT as more of a strength-oriented program (reps 0f 6-8). I definitely reccomend it. Lata.
“MB Eric: Timely Time bomb since 1877.”
-Eric
Just did Day one of Meltdown. I’ve never been so taxed by a workout before. I started fairly light and still barely made it through the workout. My teeth hurt from breathing! If I survive 6 weeks of this, I’m going to be a BMF.
What is the deal behind the slower Concentric portion? What does this accomplish?
-Eric
I don’t know why but the slower concentric really increases the lactic acid versus slow negatives. I’ve done the workout twice and it boy does it burn. I actually started out pushing myself too hard and almost vomitted. Start a little easy and work your way into it.
To all those Meltdown maniacs, I train with three mates and we take over a large section of the gym , the floor is littered with dumbells ,loaded up barbells, towels ,water bottles and finally our bodies (and hopefully not vomit ).
It’s a nice program seems as though it will be effective for fat loss and preserveation of muscle mass. To turn up the heat We,ve incorporated some renegade style moves to replace some of the excersises.
Monday:- Commando towel chins( hint if the chin up bar is taken throw a towel over the smith machine/power cage),overhead squats,dumbell press on the swiss ball,then deadlifts. 3 sets ( will go to 4 sets next week) with active rest between sets ie. rotator cuff work , ab work ,medicine ball work ,GPP.
After the specific ab work finish off with calve work and dumbell swings(double and single handed).
Tuesday:- Push press, dumbell lunges, dips,bent over rows (active rest as above )
then after ab work finish with glute ham raises and reverse hypers.
Thursday:- wide grip towel chins,squats,plyo pushups and med ball pushups,deadlifts.
then same as monday.
Friday:- push press,one handed dumbell snatch,dips, bentover raises.
then same as tuesday.
For the rope work I recommend Coach Davies post in the lastest T-mag plus GPP and a flexiblity program daily.
4 and a half more weeks of this then into a strength mass cycle westside style.
Did the Meltdown for the first time this morning. I made it through (barely), & it was all I could do to pick my carcass up off the floor when I was done, & that was using light weights. Primo ear-buzzin’, head-spinin’, pant-like-a-dog workout. I gonna get great results out of this or die trying. Can’t say yet which is more likely. Kudos to Don Alessi.