Page 196 - Muscle & Fitness (February 2020)
P. 196
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WHAT IT IS ORIGIN “Get rid of the fat with max-
It’s called the 600 Workout be- It wasn’t always known as imum muscle retention. The
cause you’ll perform 600 reps the 600 Workout. Years ago, nearer the show, the more I’d
per session (in about an hour). when Roscoe was working with look to circuits to burn the last
Sounds insane, right? It is. overweight clients, he devised stubborn fat to attain the hard,
The workout was designed by a series of circuit workouts crisp look.”
Ken Roscoe—a British trainer that involved lots of high-rep That hard, crisp look was
who works with top IFBB phy- resistance training. “I found it what Matt Green, a Bay Area–
sique competitors such as 2016 the fastest method for losing based fitness model and cor-
Olympia Physique runner-up weight while maintaining as porate marketer who was once
Ryan Terry. much muscle as possible,” says a special assistant to Arnold
There are two variations of the Roscoe. “Back then, trainers Schwarzenegger, was look-
600 Workout. In the upper-body pushed people into lots and ing for. A few years ago, after
600, you’ll do three sets of 20 lots of cardio to lose weight, meeting Roscoe at the Arnold
reps for 10 exercises. Do the as if it just magically melted Classic in Ohio, Green began
math, and that equates to 600 the fat off. They forgot that the following the trainer’s workout
reps. In the lower-body/abs muscle is the body’s furnace, programming to help polish off
600, you’ll do seven leg exer- where everything is burned, so it his already impressive body.
cises and two ab exercises for requires stimulating.” Their collaboration would even-
a total of 600 reps. During the Soon, Roscoe was using these tually lead to the 600 Workout.
week, you’ll alternate between workouts to prep physique Now, a couple of months before
the two workouts. Start with athletes for competition—and a shoot, Green will do the 600
one session of each workout finding just as much success. as many as five times per week
per week and slowly add more “The principle is the same for an (three upper, two lower).
workouts over time. advanced athlete,” Roscoe says. “It’s great for toning and
sculpting your muscles,” says
Green, who had never entered
a gym in his life until 2007
and has since added some 50
pounds (mostly muscle) to his
frame. “Obviously, as you tone
down and lose weight, you will
lose a little muscle mass. But
this workout almost prevents
that. It preserves as much
muscle as you can.”
WHY IT WORKS
One of the reasons the 600
Workout is so effective is its fast
pace. You’re completing 600
full reps (with proper form!) in
CABLE O P E N E R : D U S T I N S N I P E S . T H I S PAG E A N D O P P O S I T E : P E R B E R N A L
LATERAL RAISE
Maintain a slow and con-
trolled pace throughout
the entire movement. To
increase inten sity, pause at
the apex for 1 or 2 seconds.
1 9 2 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0
