Old school training advice is proven and tested. However, there are faster ways to get the results you are looking for. You may be familiar with the old work to rest ratio of 1:5. It means that, for the amount of time spent working out during a specific set, you rest for a time period five times than in preparation and rest for the next set. For example, your Bench Press Set takes 30 seconds and your rest before the next set is 2 minutes and 30 seconds. This is very common for adding size and strength and is proven to work, but is not particularly effective at burning enough calories to bash fat.
What we often want to do though is increase lean mass and strength while we slash fat. Of course, clean eating plays a huge part in this, but adjusting your training style can also help to expedite the process. So, how do you go about varying your Work Rest Ratio? This can be as simple as watching the clock and cutting your breaks to one minute or even as low as 5-10 seconds between sets of a particular exercise. This will keep your heart rate up and you will experience a higher caloric burn. What you will notice though is that your muscles will become fatigued very quickly. This is not necessarily a bad thing. This approach is still fine for muscle growth but to burn sufficient calories and to slash fat at the same time the workout should last for 30-45 minutes. This is enough time to burn tons of calories and stimulate necessary muscle growth to elevate the metabolism for 24-48 hours post workout. If you are concentrating on only one body part with only 5-10 seconds of rest between sets the workout simply cannot last long enough with enough intensity to get the desired total results.
At this point you should be asking yourself, “How can I keep up the intensity for the necessary time to get ripped?” Great news! You’re asking the right question and I have the answer you seek. You may have recently heard of the term “Metabolic Training”? I’m not going to claim credit for inventing nor should anyone in recent history. The basic idea is to move from one body part to another and use different training methods or modalities within the same workout. What this does is allow you to keep moving and burning calories (working the cardiovascular system) while you tax the engaged muscle (musculoskeletal system). The goal is to rotate or alternate body parts and alternate training styles.
What does it mean to alternate body parts? The best way to explain is through an example. Your metabolic style workout could start with a chest exercise, then move to a leg exercise, then an arm, next an abdominal, followed by another leg exercise, moving into a shoulder exercise, followed by a short break (30 seconds) and do everything all over again. While one muscle group is resting and getting ready for the next set you are continuing the workout and training other areas maintaining an elevated heart rate and taxing the cardiovascular system.
You get the idea now of alternating body parts. What does it mean to use different training styles? That’s a simple one. For some exercises you will use Traditional Weight Training. This is the crux for gaining lean mass while slashing fat! On other exercises you will utilize bodyweight exercises such as push-ups or lunges. Calisthenics are yet another variation you will throw in. An example of these are “jumping-jacks” or “mountain climbers.” آموزش بازی انفجار training is another awesome method to utilize in Metabolic Training. An example of this type of exercise would be “squat jumps” for the legs or “clapping push-ups” for the upper body. Finally, traditional abdominal and lower back work (sit-ups, planks, crunches, bicycle crunches) is an effective way to keep working when you need to slow things down between other extremely taxing sets.
Now you know the basics of how to move from body part to body part and how to switch from one training modality to another. You probably have just a couple more questions. Why not just do old school cardio? Simply put: Old school cardio can become boring and counter productive when trying to gain muscle. Too much cardio will keep your body from gaining muscle. Metabolic training is a way to put on lean mass while cutting fat. Furthermore, if you are in a climate where outside cardio is out of the question and you don’t have access to a gymnasium full of expensive cardio equipment you need to pack a huge calorie burning workout into a small area. Metabolic training with the right equipment can help you do that.