Post-Holiday Workouts for Bulkers and Cutters

This holiday season, don't be afraid to pile your plate with food, just be prepared to punish yourself the next day.

The period of time surrounding Christmas, Hanukkah and New Years is one of those rare, great occasions during which you gather with family and friends and rally up the food plows. Think about all the various foods, drinks and snacks at your gluttonous disposal. Most fitness fanatics view the holiday season as the dietary apocalypse, but this year, allow yourself a different perspective and see how slacking on your diet can re-energize your training and work within your fitness goals.

BULKING

If your goal is to gain muscle and to pack it on, you’ve got to work out hard and eat the foods that aid recovery. So, if the mission is bulking up, go ahead and cram your gullet like a peace pipe; just make sure you hit the gym hard the next day.

NEXT-DAY TRAINING FOR BULKERS Shoot for an all-out, full-body assault leaving no muscle fiber unscathed. Blasting every single muscle in this routine will make it downright reckless to decline seconds and sevenths at the dinner table.

Exercise 1:Deadlift

Exercise 2: Bench Press

Exercise 3: Military Press

Exercise 4: Barbell Curls

Exercise 5: Weighted Dips

Exercise 6: Weighted Crunches with Rope

Perform three to four sets of each exercise. For the first two sets, select enough weight to reach complete failure somewhere between eight and 10 reps. For the last two sets, adjust the weight so you're reaching complete failure somewhere between five and seven reps. 

CUTTING

Cutters have it trickier, but you don't have to compromise getting lean or staying that way to have a good time. The next day will be a great opportunity to take advantage of the caloric energy overload; you’ll be prepared for some high intensity training.

NEXT-DAY TRAINING FOR CUTTERS Combining H.I.I.T. (High Intensity Interval Training) instead of traditional cardio with higher rep volume resistance training will help balance out your skewed caloric intake from the day before. Start out by hopping on the treadmill. The first minute will be a walk (~4 mph) , the second minute a jog (~6 mph) and the third minute a sprint ~8-10 mph). Repeat the cycle for a total of 15 minutes. After completing your interval cardio, set up the following exercises:

Exercise 1: Deadlift

Exercise 2: Bench Press

Exercise 3: Military Press

Exercise 4: Alternating Dumbbell Curls

Exercise 5: Tricep Pushdowns

Exercise 6: Hanging Leg Raises
Perform three sets of each exercise. Adjust the weight so you are reaching complete failure between 12 and 15 reps.