So I was cleaning out one of my closets and found a workout routine called War Room Strategies. I did this back in college in 2010 and I remember loving it. I am excited that I found it again!
The workout routine
The War Room Strategies workout plan is from T-Nation. this is a site that has a ton of articles related to fitness and nutrition. I am not entirely sure how I came across it back then but I am sure glad I did.
The author of the plan is Christian Thibaudeau. He is a bodybuilder and a strength training coach. His routine involves using different types of workouts during the week. He claims that doing this will maximize fat loss while maintaining muscle mass. The workouts that he has you doing in the plan include heavy lifting, lactate inducing lifting, aerobic work and anaerobic alactic energy systems work.
Christian explains the science details behind his fat loss plan really well and it is interesting to read. Here is my summarization of the workouts below:
- Heavy lifting days (2)- One day is chest/back (day 1 of the workout week) and the other day is quads/hams (day 4 of the workout week). Each workout includes four exercises that you are to superset five to six times. You should lift heavy enough so that you can only do six to eight reps.
- Lactate inducing days (2)- These workouts are tough and burn a good amount of calories! They are done on day two and day six of your workout week. You are to perform two to three full body circuits that have five exercises. Each circuit is done three times through without stopping. There are to be 12-20 reps per exercise.
- Aerobic work (2)- This involves doing twenty to thirty minutes of steady state cardio after your two lactate inducing workouts.
- Anaerobic alactic energy systems work- This involves doing intense cardio after your chest/back workout. Christian suggests doing sprinting but I recall doing HIIT on the treadmill instead.
Is it worth doing?
Yes! I highly recommend it. Like I said before, I loved this workout routine. I decided that I will be doing this again starting in April. In terms of fat loss, as always it needs to be combined with a great diet but I believe this plan really helps. I remember reaching my cutting goal fast with it.
Check it out!