Cosgrove Afterburn

[Mike ODonnell]

How does AC's Afterburn program compare to the "Turbulence Training" by Craig Ballantyne that seems people are now peddling?
http://www.findarticles.com/p/articl...20/ai_n6242982 (an overview of his splits....looks similiar to what AC would do)

Also I read AC's new book the "New Rules of Lifting", is this similar to Afterburn program? or is it worth getting the Afterburn as well?

[Ron Nelson]

Mike,
I have both (wish I had just bought the book). Use the fat loss workouts and follow clean eating and you'll probably see the same results. I'm reading the strength improving workouts and will likely give them a shot.
Bottom line; book-worth it. Afterburn-good, but limited.

Of course, that's just my opinion, I could be wrong.

[Bill Ripley]

Thread resurrection time.

I just started the Fat Loss 1 program from "New Rules...". Last night was 3x15 in the back squat. Did 135# and got all the reps in, but it was tuff. Had to rack the bar on the last set and huff and puff before finishing the last 5 reps. Between the squats and the $#^% lunges I am shot out today. Did I go too heavy? Do I need to back off the weight or just suck it up and push through?

[Ron Nelson]

Doing the Afterburn or New Rules workouts will point out one fatal flaw:
Your ego will kill you.

Likely you went too heavy, even with 135#. You may want to back it down to 95# and push like hell through the workout. I think DJ would say the same, especially when doing complexes.

[Allen Yeh]

Originally Posted by Bill Ripley

Thread resurrection time.

I just started the Fat Loss 1 program from "New Rules...". Last night was 3x15 in the back squat. Did 135# and got all the reps in, but it was tuff. Had to rack the bar on the last set and huff and puff before finishing the last 5 reps. Between the squats and the $#^% lunges I am shot out today. Did I go too heavy? Do I need to back off the weight or just suck it up and push through?

What's your current bodyweight and your current squatting ability?

When I ran through Fat Loss I I was using 175 for the 3 x 15 and that was rough. I was also ~195-200 lbs back then also. If you were able to manage in the end, my vote is to drop it maybe 10 pounds, and then if you crank all those out, up it by 5....etc

The Fat Loss phase is somewhat a blow to the ego anyway, because you feel like to make progress you need to up the weight but really you don't since you are decreasing rest and doing the same amount of work in less time.

[Bill Ripley]

BW 230#, 1RM in the sq around 250#, age 45. I will have to scale it back. I ate everything in site yesterday. Recovery was so so, I probably could have done a workout this morning, but will wait til tonight.

Allen - did you stay at 175 throughout FL II ?

[Allen Yeh]

Originally Posted by Bill Ripley

BW 230#, 1RM in the sq around 250#, age 45. I will have to scale it back. I ate everything in site yesterday. Recovery was so so, I probably could have done a workout this morning, but will wait til tonight.

Allen - did you stay at 175 throughout FL II ?

FL Phase II you go to front squats, I had to drop down to 135 and stayed at 135 throughout.

[chris hill]

Originally Posted by Danny John

Not my next article, but my next next article, is on complexes. I think any workout with one bar has merit. The other day, my assistant strength coach asked to do my workout. He was finished by complex five...and we still had the workout, the cardio, the abs and the finishers to go....

hi, there long term lurker and reader, and a big fan of dan john. could anybody tell me where i could find the article on complexes that is talked about here?

Thanks

[Bill Ripley]

DJ may have an article on T-Nation. You can search there.

Also........................

http://www.irongarmx.net/phpBB2/viewtopic.php?t=6193

[Ron Nelson]

I believe he was talking about Afterburn II, the sequel.
The workouts are complex based as opposed to supersets, I think.