So what does the abercrombie workout look like? If you are a fan of my site you will know, I train to look like a model and actively promote achieving the “model look” over the overly muscled bodybuilder look. A quick question, who is more attractive in your eyes, a body-builder or an Abercrombie model? You know who gets my vote, let me know who gets yours. I am highly certain you guys will pick an Abercrombie Model too.
The internet is polluted with bodybuilder type workouts which just don’t apply to the majority of us, people then follow this advice religiously and take their physiques from quite lean to big muscles with excess fat and then they struggle to burn it off. Bodybuilding workouts work for bodybuilding but for the model look, try out the abercrombie workout.
There are two vital steps to a successful model workout. These are as you may guessed the workout and diet. The workout will take care of how much muscle you build and the diet aspect will take part of how much fat you lose or gain. I am going to outline the diet and workout, but for all the juicy details you will have to go here.
The abercrombie workout has 5 phases, which includes the bonus phase and maintenance phase. Each phase is 2 months long and the bonus phase is just 3 weeks to “shrink wrap your muscles”. All workouts are done on an empty stomach to use fat for fuel. Well not entirely fasted since I recommend 10g BCAA before you workout.
Phase 1 of The Abercrombie Model Workout- Sarcoplasmic Hypertrophy to build Lean muscle quickly
This phase uses bodybuilding principles. It focuses on high cumulative fatigue using high rep sets to really fatigue the muscle using a pyramid system and cause intracellular growth within the target muscles. Rest is kept down to 30 to 60 seconds.
Phase 2 of the Abercrombie Workout- Increase Muscle And Density
This phase builds on phase one and is the link between phase 1 & 3. It will build big and hard muscles and is a popular strength program using 5×5 workout principles. It is in my opinion the most enjoyable phase and the results are out of this world. It is still a 2 day split, with the same muscle pairing as phase 1. The diet is again flexible depending on whether you have any fat to burn or not.
Phase 3 of the Abercrombie Model Workout- Maximum Density and Definition
This is the 2-month phase where you are going to get really cut. It is also the hardest phase as more cardio is added and the diet is really strict. The split is organised differently in this phase and the repetition range is 2-4. The split is day 1- chest, back, abs and day 2 is shoulders, triceps and biceps. The cardio uses strategic cardio, which is a mix of HIIT training followed by 30 minutes of steady state cardio. Sign up for the FREE Abs Blueprint 1.0 for some great video content which explores this great training protocol more thoroughly.
The diet for this phase is extremely strict, focusing on high protein and low fat and low carb. During this phase you follow intermittent fasting principles and the idea is to be in fat burning mode all the time by not spiking insulin from starchy carbs. Fat is actually very healthy for you but in this phase we want to use the subcutaneous fat on your body already to fuel your workout. A sample Diet for this routine is:
1) A protein shake, a piece of fruit or two
2) Chicken breast salad
3) Protein shake, handful of nuts
Bonus Phase of the Abercrombie Workout
The bonus phase is done for 3 weeks while on creatine to really add some sarcoplasmic growth. It uses the exact same workout as phase 1 and the diet is the same as phase 3. This phase will really shrink wrap your muscles.
Phase 5 of the Abercrombie Model Workout
So now you have the body you have always wanted, you want to keep it right? I am currently maintaining on 2-3 workous per week while going university and having a social life which includes drinking. The key is to to do 2-3 resistance workouts per week, add some cardio if you would also like to keep the benefits too. I also follow Eat Stop Eat in this phase once or twice a week just to balance out calories over the week. Eating a paleo diet 70-80% of the time allows to be in fat burning mode most of the time and also allows me to indulge in junk food every now and again. Do this and you can maintain for very long periods of time. You should be pretty defined still, but if you want to to look extra sharp you can follow phase 2 or 3 followed up by the bonus phase again.
For the full Abercrombie Workout with a full exercises plan check out Visual Impact Muscle Building.
I hope you enjoyed this outline of the abercrombie workout .