So you overate just like the rest of America. I’m here to tell you that it’s okay! The excess calories and rest can be used to build some quality muscle, so it’s not all that bad.

The best thing to do, in my humble opinion, would be to perform a whole body power workout like the one I outlined below. I wrote it in the Poliquin fashion; perform one set of exercise A1, then one set of A2, move on the B, etc.

A1 4×6 Deadlifts
A2 4×20 Leg Presses
B1 3×10 Incline Bench Presses
B2 3×10 One Arm Row
C1 3×12 Arnold Presses
C2 3×20 Shrugs
D1 3×6 Close Grip Bench Presses
D2 3×12 Barbell Curls

Give it a try,
Maik Wiedenbach

Author: Maik Wiedenbach

Maik Wiedenbach came to the US on a basis of a swimming scholarship to Fordham University where he became athlete of the year 2000 as we ll as a Hall of famer in 2012. Being a professional athlete for 10 years and the highest level gave him a great starting foundation to teach others about health, fitness and nutrition.... Read More

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