HOW IT WORKS
■ Tom’s program for competition time comprised four phases: preparation, bulking, leaning out, and maintenance. The bulking phase, demonstrated here, centers on Olympic weightlifting movement — complex but hugely effective lifts that build muscle, strength, and speed simultaneously. When done in circuit fashion, they’re also very demanding on the heart, which then boosts endurance.
There’s a misconception that cardio will negatively impact muscle. A larger work capacity can allow you to train harder and longer. Building muscle without conditioning is akin to having an impressive engine without a
