Anarchy Workout Program

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Anarchy Workout Program 2018-01-01T14:41:13+00:00

We highly recommend you read the article “A Comprehensive Guide to Effortlessly Get a Strong & Lean Body” before starting the Anarchy Workout.

Anarchy Workout Overview

This a strength & muscle building workout and its going to be very different from any muscle building workout you have ever read before.

The Anarchy Workout routine is geared towards helping you get closer to a strong v-shaped body, boulder shoulders, rock hard arms, square pecs, v-cut waist and a lean and fit lower body.

In this workout you wont be training 5-6 times per week and you wont be using all kinds of fancy gym equipments and techniques.

Its a very minimalistic and a no nonsense approach to building strength & muscle.

When it comes to building a lean and muscular physique, it all boils down to intentionally focussing on increasing strength in the 4-8 rep range.

The workout itself will give you 75% of the results.

In conjunction with a specific diet protocol which is geared towards burning fat and building muscle, you will see amazing results.

The Anarchy workout is not for folks who are looking for a 60 day transformation.

The Anarchy workout is only for men who wants to build a strrong, lean and powerful physique which synonyms to movie stars who prepare for their roles.

Talking about movie stars who prepare for their roles, they usually go through a very gruelling and bland routine.

They train 2 times a day, ton of calories (not a single fun calories, meaning no cookie, alcohol etc), tons of supplements and appropriate medication for proper liver and kidney function.

Some folks are just all style no substance. Take a look at s gym, you will see a cardio bunny with nike, their fancy devices and looking good but when it comes to strength, they are mostly weak.

Anarchy workout is designed to help you become stronger and powerful because just “looking good” is for wussies.

You know the old saying, “Rome wasn’t built in a day”

The same goes with gaining strength and getting a lean body.

If you are not patient enough to work for it, to gain progressive strength that lasts a lifetime, then the anarchy workout isn’t for you.

Most people who look good and strong in the gym are probably spending way more than 3 days a week to maintain it.

They sacrifice spending time with their families, friends, after hour hangouts with co-workers.

Sad to say this, some even suffer from mild depression, making working out 5-6 days a week their only escape to feel good.

With Anarchy workout, you will train 3 days a week, get enough time to enjoy life, build relationships, work on your daily goals and be more than just a guy who is into fitness.

Most people who try to gain muscle fast, end up gaining alot of fat because of the highly calorie intake.

By going through a slow and steady pace of muscle gains, you reduce the risk of fat spillover immensely.

The only way you can possibly increase muscle mass at a high rate and NOT gain any fat is using anabolic steroids.

Inorder to look good and stay strong you don’t need to gain 30 to 40lbs of muscle mass doing ungodly amounts of squats and deadlifts.

All it does is fat gain due to overeating and a huge lower body mass.

If you gain only 15-20lbs to muscle on your upper body, mainly your shoulders, chest and back, in right amounts, then the resulting body you get is absolutely fantastic.

Anarchy Workout Training Strategy

When it comes to training in any workout routine you ever do, remember this.

Muscle development follows strength development.

The stronger you are the more muscle you will need and you will carry.

Most free and paid fitness sites have their workouts designed for exhaustion of the muscles rather strength development of muscle.

How to identify them?

If you see workouts with the pattern of 10 sets of 10 reps or drop sets or super sets with a lot of workouts piled into a single day, that is how you identify a workout that is designed for exhaustion.

Are those workouts effective? Yes, they are but only after gaining strength.

Workouts filled with dropsets and supersets are more aligned towards sarcoplasmic hypertrophy.

The more stronger you are, you will gain alot of myofibrillar hypertrophy.

If you are thinking sarco and myo what? Read this article.

When you get stronger you will be able to do more effective dropsets and supersets which accounts for sarcoplasmic hypertrophy.

This type of hypertrophy accounts for the fullness of the muscle group but shuttling alot of blood and glycogen to make it look bigger. Traditionally called “the pump”.

Unfortunately, this kind of hypertrophy is temporary. It fluctuates based on the amount of water you have and the amount of glycogen you carry.

Dropsets, supersets and all those fancy methodologies are more like the icing on the cake of a physique that is already strong and lean.

Anarchy workout does use both types of hypertrophy. However, sarcoplasmic hypertrophy accounts for only 25% of mass gains.

In the Anarchy workout you will be focusing & tracking 5 key lifts.

As you become stronger on these key lifts your physique will change for the better.

Your chest, shoulder, arms and back will grow as you get stronger on these key lifts.

Some people tend to judge the effectiveness of a program based on the complexity and the soreness they get from a workout.

The Anarchy workout is not focused on exhaustion of muscle group which gives you the pump and soreness.

The more weight you are able to push with these key lifts, the more stronger and muscular you get.

The 5 Key lifts in the Anarchy Workout Program to become stronger and muscular are:

1.) Incline Barbell Bench Press

The Incline Barbell Bench Press is a terrific exercise to build your chest. Specifically your upper chest, which is what most guys lack.

Wearing a tank top and having that upper chest pop out just looks really good on a man.

Aside from just looking good, in our daily lives if we were to push an object or for an athlete the arms usually push at a slightly upward angle.

Hence, for this Incline barbell press works well for being more functional.

Flat barbell bench press is great if done properly. If you look proper chest thickness in the mid region, then be sure to check out the chest specialization of the Anarchy workout.

Make sure you hold the bar not too wide when performing the workout.

Your grip must be 90 degrees to your elbow to avoid wrist injury.

2.) Standing Shoulder Press

This is a great strength training exercise for the entire body. Its a compound movement which involves your shoulder, upper chest, abs, back and legs to work together to perform properly.

It requires a lot of practice to perform without injury. Make sure you use light weights to perfect your form and then increase the weight as you get stronger.

This movement also contributes to the square chest look by working the top area of the chest which is just right under the collar bone. Although nothing beats incline barbell press for upper chest.

3.) Weighted Chin ups

This is the perfect workout for developing your back. The weight strapped to your body will force you to push your limits using your back muscles.

As chin ups are performed with your arms in a closed grip, it really works your biceps so hard which is an additional benefit to this workout.

The only workouts alternative to this are the Lat Pull Downs and Seated Cable Rows. Unlike, the pulldowns and rows, there is no room for cheating using the weighted chin ups.

4.) Weighted Dips

Dips are a great exercise to gain alot of pressing strength which works the chest and triceps.

Compared to other exercises, it is easier to progress with weighted dips and get stronger with proper form.

For this move, form is very important. Improper form can lead to shoulder joint injury so make sure you start by just doing bodyweight dips and then progress slowly.

5.) Deadlifts

Being a very athletic movement, the good ‘ol deadlift works your legs, back and traps to become more stronger and powerful.

Leg training is kept to a minimum because going way to hard and heavy on your legs tend to over develop your quads and hamstrings resulting a bodybuilder look.

The goal here is to help you be more athletic, stronger, faster and lean. You can do squats once in awhile to get a feel for it, if you love doing them.

For the back, deadlifts mimics the act of picking up heavy things of the floor in your daily life. For example: picking up groceries 😉 hehe.

In order to pick things up off the floor, your traps and lower back need to be rock solid. There is no better workout to do other than the deadlift.

For sports like cricket, tennis the lower back is used quite extensively. Deadlifts can improve your performance and improve your athletic stamina and performance.

HIIT Cardio once a week can also improve your overall performance. It helps your burn fat, strengthen your lower back, quads and hamstrings. Beware, HIIT cardio is not for people who are overweight as it can act adversely to your blood pressure.

Reverse Pyramid Training

This style of training is by far the best training method for increased strength and muscle gains although a vast majority of the fitness industry do not follow this method in their training.

In fact, they use the exact opposite of RPT which trains the muscles to exhaustion rather than strength gains.

Read more about Reverse Pyramid Training here.

Training frequency for maximum strength gains

This has been a never ending topic in most fitness websites, forums, comment sections etc.

For maximum strength gains, three sessions of strength training is recommended and out of the three sessions, no two sessions should be performed consecutively. Period.

Here is the reason behind this statement. Taking a rest day between 2 sessions will help your muscles to recover and for your CNS to recharge for optimal performance for the next session.

An intense lifting session breaksdown your muscle at a microscopic level which can be repaired and replenished for growth after the training and it happens quite quickly.

Muscle recovery is only onse side of the recovery equation.

You create a lot of neural fatigue when you lift hard and heavy. Your central nervous system and local nerves that fire a particular muscle group gets drained quite a bit.

The fatigue on these nerves affects the strength capabilities of the associate muscle group until its given enough time to recover.

It takes about 48 hours for your central nervous system to recharge and recover from the intense training, much like your muscle.

On the flip side, the local nerves that fires a muscle group takes 3 to 4 days before they are fully recharged after an intense lifting session.

By performing workouts after getting a full recovery, you will be able to train with your true strength potential and maximize muscle gains.

Training more than 3 days like most people you see in the gym, is going to wreck your body and mind. It is highly counter productive because of the reduced recovery abilities.

Hence, Its highly recommended to train every other day.

The best way to recover your local nerves is to train that muscle group every 4 to 5 days which can be achieved by splitting your workouts into two.

An example split would look like Chest, Shoulders, Triceps (Workout A) and Back, Biceps, Legs (Workout B).

You would simple alternate between these two workouts, so if you train monday, wednesday and friday then the following would be your routine.

Week 1:

  • Monday – Workout A
  • Wednesday – Workout B
  • Friday – Workout A

Week 2:

  • Monday – Workout B
  • Wednesday – Workout A
  • Friday – Workout B

If you notice closely, in Week 1 you will do Workout A twice and in Week 2 only once.

The number of days between the last Workout A in Week 1 and Workout A in Week 2 is 4 to 5 days. For some folks who have followed workout from “certain bodybuilding” sites this might be a cause of concern.

An entire week of rest for a muscle group is too much for maximizing growth and strength gains.

The reason behind this is because protein synthesis naturally returns to a a normal state for a muscle group after a few days and the strength abilities of your muscles peak 4 to 5 days after the heavy training session.

The Anarchy Workout Program

Without further adieu, behold the Anarchy Workout Program.

This strength training workout consist of very low volume for each muscle group. As long as you lift heavy and make strength gains, you will be solid muscle gains.

After 3 months into the program you will gain 30-45 lbs on your bench press which will lead to a more muscular physique.

Workout A: Chest, Shoulders, Triceps

  • Incline Bench Press: 3 sets (RPT – 5, 6, 8)
  • Overhead Shoulder Press: 3 sets (RPT – 5, 6, 8)
  • Lateral Raises: 3 sets x 8-12 reps
  • Skull Crushers: 3 sets x 6-10 reps

Workout B: Back, Biceps, Traps, Legs

  • Weighted Chin ups: 3 sets (RPT – 5, 6, 8)
  • Deadlifts: 3 sets (RPT – 5, 6, 8)
  • Bent Over Flyes: 3 sets x 8-12 reps
  • Barbell Curls: 3 sets x 6-10 reps

If for some reason, if you want to change it up little bit you can also try the following variation.

Workout A: Chest, Shoulders, Triceps

  • Incline Bench Press: 3 sets (RPT – 5, 6, 8)
  • Weighted Dips: 3 sets (RPT – 6, 8, 10)
  • Lateral Raises: 3 sets x 8-12 reps
  • Rope Push Downs: 3 sets x 8-12 reps

Workout B: Back, Biceps, Traps, Legs

  • Weighted Pull ups: 3 sets (RPT – 5, 6, 8)
  • Bent Over Flyes: 3 sets x 8-12 reps
  • Incline Dumbbell Curls: 3 sets x 6-10 reps
  • Lunges + Calf Raises: 3 sets x 4-6 reps + 10-12

Anarchy Workout Nutrition Strategy

The nutrition strategy for the anarchy workout is very simple.

Eat plenty of food and include lots of protein and carbs appropriately.

The usage of the word appropriately is what you need more clarity on and that what we’ll be breaking down here for the most part.

Eating a lot of carbs and protein, by default will give you muscle without any doubt, as long as you lift heavy and test your limits.

The disadvantage of this nutrition strategy is that it comes with alot of fat gain as well which is not ideal to get lean.

Our bodies store excess calories mainly for muscle growth and other bodily repairs. Any additional calories given to your body will be stored as fat.

When it comes to building muscle without gaining fat, you will need to track your food intake diligently.

For most people the amount of weekly excess calories they can handle before fat gain occurs in 2000 calories or slightly less.

2000 calories works out to be an extra 285 calories per day. (2000 calories / 7 = 285 calories)

Most fitness websites and even the “gurus” suggest to each 500 calories over maintenance per day when trying to build muscle.

500 calories – 285 calories = 215 calories gets stored as fat and most people go on a rat race gaining muscle and fat and burning fat eventually losing muscle.

Instead of consuming 285 extra calories each and every single day, we are going to be adjusting the calorie placement to decrease the amount of fat gain as much as possible.

We do that by consuming more calories on lifting days and less calories on rest days.

Sort of like Carb Cycling.

This will lead to improved performance in the gym because of the extra calories your body has to boost your workouts.

Figure out your maintenance calories

Determining the maintenance calories is the first step to figuring out your caloric intake to build muscle.

Figure out your maintenance calories from mytdee.com. Choose the goal as “Maintain”.

Remember, this figure is just an estimate. You will need to experiment a little bit to figure your actual maintenance calories.

If you are gaining weight too quickly, then we recommend you to reduce your maintenance level calories by 10% and on the other hand if you are not gaining weight then increase the maintenance level calories by 10%.

Using this trial and error method, you will eventually be able to determine your maintenance level calories.

Depending on your personal goals there are 2 ways you can build muscle with minimum fat gain.

Lean Body Bulk Protocol

If you are looking to gain weight by building muscle with minimum fat gain, then the Lean Body Bulk Protocol is for you.

In this strength training workout you will be training 3 days ONLY and rest 2 days in between the lifting days and 2 days in the weekends, totalling 4 days of rest.

We suggest a 1900 calories surplus on weekly basis and you can increase or decrease based on your weekly progress.

This is where your body type comes into picture. If you do not know your body type, we highly recommend you read this article.

Ectomorph’s Lean Body Bulk Protocol

Ectomorphs are generally hard gainers with a high metabolism. In order to prevent all possibilities of letting your body burn muscle for fuel, you need to fully nourished. You have more room for a dirty bulk. 😉 Go Crazy!

On Rest Days (4x per week) you will consume +100 calories over maintenance

On Lifting Days (3x per week) you will consume +500 calories over maintenance

Mesomorph’s Lean Body Bulk Protocol

The Mesomorphs are genetically gifted to put on a lot of size. However, a mesomorph’s metabolism is not as quick as the ectomorph. Hence, a close observation is required when deciding the rest day excess calories.

On Rest Days (4x per week) you will consume 0 to 100 calories over maintenance

On Lifting Days (3x per week) you will consume +500 calories over maintenance

Endomorph’s Lean Body Bulk Protocol

The endomorphs have a low metabolism. Hence, gaining fat is inevitable for endomorphs who want to build muscle. For those reasons, avoid excess calories on rest days or if possible consume 100 calories below maintenance.

On Rest Days (4x per week) you will consume -100 to 0 calories over maintenance

On Lifting Days (3x per week) you will consume +500 calories over maintenance

Lean Body Recomposition Protocol

If you are looking to maintain your current weight and want to focus on building muscle and losing fat at a slow rate, then the Lean Body Recomposition Protocol is for you.

In the Lean Body Recomposition Protocol, you will eat at maintenance. However, you will eat at a calorie surplus on training days for improved performance and muscle growth and on rest days you will eat a calorie deficit to facilitate fat loss.

The goal is to change your body composition (increased muscle mass and decrease in body fat) over a long period of time.

Its best to not go too low in caloric deficit on rest day as it can impair your muscle recovery and growth. Going too high in calories on training day may cause fat gain.

So using a 300 to 400 calorie surplus/deficit is optimal for body recomposition.

Ectomorph’s Lean Body Recomposition Protocol

On Rest Days (4x per week) you will consume -100 calories under maintenance

On Lifting Days (3x per week) you will consume +400 calories over maintenance

Mesomorph’s Lean Body Recomposition Protocol

On Rest Days (4x per week) you will consume -200 calories under maintenance

On Lifting Days (3x per week) you will consume +400 calories over maintenance

Endomorph’s Lean Body Recomposition Protocol

On Rest Days (4x per week) you will consume -300 calories under maintenance

On Lifting Days (3x per week) you will consume +400 calories over maintenance

Now that the mystery of “How to eat for building muscle without gaining fat” is resolved. Let move on to the next important thing.

Determining the macro-ratio

Macronutrients are proteins, carbs and fat. Of course, you would know that from reading this article.

The most important macronutrient to consume is the protein for optimal muscle recovery.

Various studies have shown that a minimum of 0.8 grams of protein per pound of bodyweight is required for muscle growth. Thats a minimum.

For a strength training workout like Anarchy Workout we would suggest slightly more than that for optimal muscle growth.

On rest days you are going to be at caloric deficit which would be mostly from carbs so proteins will keep you feeling satisfied and prevent you from overeating which could cause fat gain.

We recommend to consume 1 gram of protein per pound of your goal bodyweight from high protein foods like egg whites, chicken, beef, turkey, steak etc. If eating all this food not convenient for you, then you may opt for a protein shake or a meal replacement shake.

For example, if you are 160lbs and your goal is to do a body recomposition staying at 160 lbs, you will need to consume 160 lbs of protein.

If you are 160 lbs and your goal is gain weight by building muscle, we would highly recommend you to aim and set your goal weight as 15 lbs more than your current body weight.

Protein being a very dense macronutrient takes alot of time for your body to process for breaking down into essential amino acids.

If your goal is to weigh 180 lbs, then aim for 175 lbs and once you are close to 175 lbs, set the protein intake to 180 lbs.

That being said, your protein intake to reach a goal of 175 lbs is 175 grams. Guess you got that 😉

The next macronutrient to set is fats.

You should set the fat intake as 20-30% of your total calories.

Going low on fats can make your foods less enjoyable and plummets your testosterone levels and affects optimal brain function.

As a default, you can set fat intake 25%.

For an ectomorph, fat can be set at 20%, as you would need alot of carbs for optimal lifting performance.

For mesomorphs, fat can be set at 30%, if you have some body fat to lose.
If not, 20% or 25% should be fine, leaving you a small room for more carbs.

For endomorphs, the fat intake should be set at 30%. Fat is endomorphs best friend for lean bulking.

By all means, these figures can fluctuate based on your personal biochemistry. Track your progress each week, your weight, your mood, your lifting progress and adjust these figures.

Now for the final macro-nutrient, carbohydrates. A muscle builder’s best friend.

Muscle building occurs when your body is an anabolic state, meaning when your muscle’s glycogen store are full.

When you keep fat at 20% to 30% range, you leave a lot of room for carbs as it is the most efficient energy source that ensures optimal performance.

The more fuller your glycogen stores, the more intensity you can apply to your workouts which will promote more muscle growth.

A word caution, do NOT overload on carbs and do not consume carbs from sugar sources as it is not nutritionally dense.

Going crazy with carbs over the prescribed limit can cause fat spill over and thats the lasting you want.

For example,

If you are 160 lb with an ectomorph body type, going on a lean body bulk protocol, with a goal weight of 175 lbs, here is how your macronutrient would look like.

Mostly maintenance calories will add up to, 160 lbs x 15 = 2400 Calories

Rest Day Macros (4 days per week)

Ectomorph’s Rest Day Calories (+100 calories): 2500 Calories

Proteins (1g per pound): 175 g = 175g x 4 calories = 700 calories

Fats

20% for Ectomorphs = 20% x 2500 = 500 calories / 9g = 56g

25% for Mesomorphs = 25% x 2500 = 625 calories / 9g = 69g

30% for Endomorphs = 30% x 2500 = 750 calories / 9g = 83g

Carbohydrates

Ectomorphs = 2500 – (500 + 700) = 1300 calories / 4g = 325g

Mesomorphs = 2500 – (625 + 700) = 1175 calories / 4g = 294g

Endomorphs = 2500 – (750 + 700) = 1050 calories / 4g = 263g

Lifting Day Macros (3 days per week)

Ectomorph’s Lifting Day Calories (+500 calories): 2900 Calories

Proteins (1g per pound): 175 g = 175g x 4 calories = 700 calories

Fats

20% for Ectomorphs = 20% x 2900 = 580 calories / 9g = 64g

25% for Mesomorphs = 25% x 2900 = 725 calories / 9g = 81g

30% for Endomorphs = 30% x 2900 = 870 calories / 9g = 97g

Carbohydrates

Ectomorphs = 2900 – (580 + 700) = 1620 calories / 4g = 405g

Mesomorphs = 2900 – (725 + 700) = 1475 calories / 4g = 369g

Endomorphs = 2900 – (870 + 700) = 1330 calories / 4g = 333g

If you are wondering what is the right number of meals you need to have for building muscle and staying lean, then this article is for you.

Now Over to you!

What workout are you doing right now? Is it challenging you? Are you seeing solid results from it?

Try the Anarchy Workout and see how your body responds and changes.

If you guys have any questions about the Anarchy Workout, feel free to drop us a line below.

We’ll try to answer your questions in a timely manner.

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