HOW TO TURBOCHARGE YOUR WEIGHT WORKOUT TO BURN MORE FAT

By Bill Geiger, MA
Originally posted on Muscletech.com

It would take a miracle, it seems, to turn your musclebuilding workout into one that also blasts the ring of blubber that encircles your midsection. That’s because it’s nearly impossible to chase two goals at the gym simultaneously: You won’t maximize size if you’re trying to lose weight, and you’ll be less successful getting ripped if you’re also trying to build muscle size. That’s why, for many folks, the answer is a hard and heavy workout followed by a necessary cardio session afterward to burn the fat. All of which makes for one very long workout.

Would you be interested in a faster, better way? Let’s look at some approaches to adjust your training in order to make your gym time far superior at blasting fat. We’ll also provide a sample chest, triceps and abs workout, but you can apply the same principles to other body parts, too.

1. Adjust Your Mindset

As mentioned, you’ll be only quasi-successful if you try and pursue two opposing goals simultaneously. Losing fat and getting ripped requires a reduction in calories, while putting on muscle means a caloric surplus in your diet. While you’ll lose some strength (and size) as you get leaner, you’ll still look bigger when your goal is to get ripped. You’ll want, then to minimize any muscle loss that might accompany your efforts.

So don’t freak out when you can no longer bench your max and then decide to flip your workout back to one geared for mass. Instead, maintain the right mental outlook during this training phase (recommended for about two months) that your ultimate goal is to look more muscular by being more ripped.

2. Rely on Free-Weight Exercises That Are Multi-Joint in Nature

Multi-joint movements that engage a greater number of muscle groups are superior to single-joint exercises no matter your goal in the gym. Multi-joint exercises like bench presses, squats, deadlifts and rows, which engage two or more sets of joints and the muscles that attach to them, allow you to lift far heavier loads by comparison. This raises your metabolism both during and after your workout, a big factor in burning calories.

These types of movements have also been shown to more effectively trigger the release of favorable anabolic hormones like testosterone and growth hormone, which help burn fat and help you withstand a caloric deficit. With free weights, you’re required to use more stabilizer muscles to control the weights, again favorably burning more calories.

Sure, single-joint exercises have a place in your training, but they’re best placed toward the end of your training session.

3. Go Heavy, at Least Early in Your Workout

You might think that in order to do more work, you should back off on your loads and go for higher reps. The fault in this approach is that you take your foot off the musclebuilding accelerator. When you use heavier weights, the fibers are getting a signal to build or retain muscle mass. Using lighter weight for higher reps, conversely, doesn’t stimulate hypertrophy nearly as well. Maintaining muscle still requires a moderately heavy training stimulus, at least for the first half of your workout.

Remember, using heavier loads (about six reps to failure) has been shown to help raise metabolism higher and for longer periods than using lighter loads. The mechanism, called excess post-exercise oxygen consumption (EPOC), raises your metabolism for up to 24 hours post-workout. EPOC, by the way, is what makes high-intensity interval cardio training so much more effective than steady state training. You can achieve a similar effect with your weight workouts, too.

4. Increase Your Workout Density

If you’re like me, you do a set and then set your derriere atop a bench for a minute or two before completing another. While there’s nothing wrong with that style of training, that’s a lot of downtime in your workout. What if you instead were doing some kind of activity during that interval, especially one that didn’t have an adverse effect on the muscle group you were training? That’s where density training comes in. You add in work during your between-sets time without extending the length of your training session. Nobody wants to do long workouts when on a calorie-restricted diet.

On exercises during the middle and latter part of your training, introduce additional work segments in lieu of downtime. This increases the density of your workout, a style of training very fit men and women do to avoid lengthy workouts. Density training pairs your main weighted exercise with a bodyweight movement that’s timed, say for 30 to 45 seconds. It’s important that the second exercise does not use the same working muscles as the first, so it doesn’t interfere with normal clearing of the by-products of exercise metabolism that affect your recuperative abilities. So if you’re doing lower body, do density training with push-ups. Likewise, when training upper body, you can do bodyweight lunges or squats, for example.

After completing both segments, rest for only 30 seconds before repeating the superset for the requisite number of sets. This type of training will challenge your stamina and conditioning, but remember that just like muscle tissue, you can work on improving that over time, too.

5. Start Adding Intensity-Boosting Principles

Another way to increase workout density is to extend the sets you’re already doing past the point of initial muscle failure. You can do that with techniques like supersets and drop sets, and even rest-pause sets. All three are included in the sample chest, triceps and abs workout below.

Instead of dropping the weight when you hit failure, you continue to work with set-extension techniques, pushing your muscles harder and longer, thus keeping your heart rate elevated. Here’s a brief explanation of the techniques:

When you combine two exercises for a target muscle, like chest presses and flyes, without resting between sets, you’re doing a superset. (You can also do supersets for antagonist, or opposing muscle groups, like biceps and triceps.) You rest only when you finish the last movement in the pairing.
A drop set is when you take a set to failure and immediately reduce the poundage by about 25% and continue on with the set. You can do one or more drops as part of the set.
When using rest-pause, you choose a load equal to about your eight-rep max (8RM) and do five reps, then rack the weight and rest just 15 to 20 seconds. You quickly resume again in this pattern until you can no longer achieve five reps. The idea is to do about double the number of reps with a heavy weight that you could normally lift for a single set. Avoid movements like seated overhead dumbbell presses or squats that take a lot of time and effort to get in and out of the start position.

6. Finish Your Weights with a Burn

You typically aim for a deep muscle pump on your last exercise, which affects metabolic stress, a mechanism linked to hypertrophy. Higher-rep sets work especially well here, but you can amplify the efforts by engaging in techniques like FST-7 or cluster sets, keeping rest times limited.

You’ll get a bigger bang for your buck by choosing a machine multi-joint exercise. Machines are especially useful when you’re highly fatigued and won’t have to focus on balancing the weight, whereas multi-joint movements are better for engaging a greater amount of muscle mass while providing a more significant boost to that post-workout metabolism driver EPOC.

With FST-7, choose a weight you can do for 10 to 12 reps. You’ll complete 7 sets – each to failure – but you’ll take only a 30-second rest between sets. If your reps fall off, simply reduce the weight. With cluster sets, you do a movement for time, say three minutes. You do as many reps as you can with your 12RM, rest for 15 seconds and continue on for the allotted time.

7. Do HIIT Training for Cardio

To increase the gap between the calories you consume over those you burn, cardio may be required. But the days of long sessions of boring cardio are over.

High-intensity interval training, or HIIT, replaced steady-state training years ago because it burns more calories in less time and also has a much bigger impact on EPOC. After a warm-up, alternate all-out sessions on the treadmill or elliptical (outdoors you can do sprints or stairs), say, for 30 seconds, with very slow recovery intervals (30 seconds or longer, depending on your level of conditioning). Excluding the warm-up and cool-down, HIIT sessions can range from 15 to 25 minutes.

In just a few weeks you’ll make noticeable improvements in cardiorespiratory fitness and muscular strength – yes, strength, as the protocol requires intermittent anaerobic activity. Just remember, this isn’t endurance activity, so focus on the short, all-out bursts with ample recovery between segments.

Sample Chest, Triceps, Abs Workout

Here’s a fairly advanced sample chest, triceps and abs workout that incorporates many of the training tools described above. Make sure you incorporate a training split that allows ample rest days. A two-on/one-off split is ideal. On off days, do HIIT cardio training, about twice a week. If you want to include more cardio sessions following the weights, make those steady state.

Beginners and intermediates should dial back the volume and intensity, especially when first starting a workout like this. Remember, this workout focuses on increasing your metabolism, helping you look more ripped, but you’ll see cardiorespiratory and health benefits as well.

Workout Guidelines

Doesn’t include warm-up sets. Do as many as you need, but never take warm-up sets to muscle failure.
Choose a weight so that you reach muscle failure by the target rep listed.
On the first exercise only, rest 90 to 120 seconds between your heaviest sets. On all other sets, limit rest to 30 to 45 seconds. You may have to adjust all loads downward based on accumulating fatigue and shorter recovery.
Modify this sample workout based on your level of ability.

 

Exercise Load Set/Reps
1. Barbell Bench Press 8RM Using rest-pause, do as many segments of 5 reps as possible, resting only 20 seconds in-between, until muscle failure. Rest 120 seconds and repeat 2 more times.
2. Incline Dumbbell Press* 8RM 1 set to failure
3. Push-ups*   AMRAP, resting 45 seconds after each superset and repeating 2 more times
4. Seated Decline Machine Press* 12RM 1 set to failure, reducing the load by about 25% and continuing the set again to failure
5. Bodyweight Lunges*   30 seconds work, then rest 45 seconds and repeat 2 more times
6. Seated Triceps Dip Machine 8RM 3 sets to failure, reducing the load by about 25% and going to a second point of failure on each set. Rest 60 seconds and repeat 2 more times.
7. Leaning Overhead Cable Extensions with Rope* 10RM 3 sets to failure
8. Pressdowns with Rope* 12RM 3 sets to failure
9. Hanging Leg Raises   1 set of AMRAP in 4 minutes with 15-second rest intervals; switch to knee raises if this is too difficult
10. Machine Crunches 12RM Using rest-pause, do as many segments of 5 reps as possible, resting only 20 seconds in-between, until muscle failure. Rest 120 seconds and repeat 2 more times.

* Superset

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THE BEST WAY TO AN INCREDIBLE PEC PUMP


Featuring MuscleTech Ambassador @nourkaaki

Partials, Isometrics and High Reps for One of the Most Blistering Chest Pumps You’ll Ever Create!

 If you’re like me, you want to finish every body part workout with a monster pump, and chest day is no exception. But rather than looking for a magical exercise, let’s instead focus on the magic you create on a basic single-joint chest exercise, the Pec Deck fly.

Nothing special about the exercise really, but today you’re going to arrange each of four sets with a slightly different focus to create one of the most hellacious pumps you’ve ever experienced!

 

A Little Background First

 The Pec Deck fly is a single-joint movement, so it leaves the triceps out of the movement, which allows you to really focus on isolating the pecs. As a machine exercise, it also locks your arms in a slightly bent position, which too many trainers fumble on its free-weight and cable cousins by bending and extending at the elbows.

Hint: Set the seat height so your shoulders, elbows and hands are in the same horizontal plane, and keep your elbows up during the entire motion so all three remain in correct biomechanical position.

With your hands out wide, the Pec Deck blasts the outer pectoral region. When you draw your hands together, the inner pecs are more thoroughly worked. The inner portion is where we’ll focus on this four-set finishing move done at the end of your chest routine.

 

Getting Started

 Each set is constructed differently from the others, which allows you to blast the inner pec fibers in slightly different ways. Each set will also make use of a partial-rep technique that increases the pain threshold – and the pump.

Picking the right load is essential. Choose one in which you can just reach 12 reps, sometimes called your 12RM. You shouldn’t be able to do one more rep with good form.

 

 SET 1

 Do a normal, full-range set to 12, which should be to failure. This also allows you to test whether you’re using the right load. Use a smooth, controlled motion. Adjust the weight on your next set if it was too light or too heavy. Don’t forget your hands should nearly touch in the peak contracted position.
 

 SET 2

 Sticking with the same weight, this time you’ll hold the peak contracted position for a full second. (Not a half second – a full one!) Being able to stop and hold the peak contraction for a count requires using a controlled but strong motion. Work through a full range of motion again, doing as many reps as you can, which will be about 10. If you can’t do 10, reduce the load by 1 to 2 pins.

Form Pointer: Keep a big chest throughout with your shoulders back. Allow your pecs to swell on the negative rep as your shoulder blades pinch together. And remember not to drop your elbows!

 

 SET 3

 Now we’ll start alternating full-range reps with partials. For every full-range rep you do, do another that’s about a quarter. Instead of allowing the weight to pull your hands all the way back, go to a point where they’re just 18 inches apart – no wider! Doing a full and partial rep equals one rep. Do as many as you can, shooting for at least 10. (That equates to 10 full and 10 quarter reps.) If you can’t make it to 10, reduce the weight by 1 to 2 pins.
 

 SET 4

 

Your last set starts like the first one: 10 regular, full-range reps. But that’s where the fun begins! After reaching 10, do as many quarter reps as possible . . . 10, 15, 20, 25, I’ve even reached 30! Take your inner pecs to total failure: Get help from your partner, use a faster rep speed, add a little momentum, do a drop set, just keep going. Once you’re done, your chest is quite literally done!

Fast Fact: High-rep sets cause a deep muscle burn via accumulation of metabolic ions, including lactate. The technical name of this hypertrophic mechanism is called metabolic stress, which is linked to increases in anabolic hormones like IGF-1, testosterone and growth hormone. Of note, there are two other mechanisms of hypertrophy: mechanical stress (which disturbs the structural integrity of muscle cells 

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Excelling in Primal Movements

EXCELLING IN PRIMAL MOVEMENTS
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Featuring MuscleTech Ambassador Noureddine El Kaaki (Lebanon)

More often than not, we try our hands at some of the most complex and unnecessary exercises, thinking they are going to propel us to our goals faster.  However, sometimes, mastering what I call the “Primal Movements” is actually more essential. When a workout program is based on these movement patterns, increased strength, conditioning, and overall enhanced athleticism is the result!

Primal Movements have often been called the exercise kin to the Paleo Diet. In essence, performing exercises that focus on functionality and incorporating numerous body parts all at once – similar to the basic functional strength movements humans have been doing naturally for thousands of years. You won’t find isolation exercises in this program (though feel free to add them in on your own). Instead, it’s a program based around pushing, pulling, squatting, carrying, lunging and hip-hinging.

This is my workout program that stresses Primal Movements and, if done consistently, can help you build unstoppable real-world strength, power and conditioning!

 

DAY 1: PUSH, SQUAT, CARRY

Push: 3 sets

  1. Bench Press, 8 reps
  2. Standing Cable Chest Press, 10 reps
  3. Push-Ups, 1 x to failure

Squat: 3 sets

  1. Back Squats, 8 reps
  2. Bulgarian Split Squat, 10 reps per leg
  3. 1 ½ rep Kettlebell Goblet Squats, 10 reps

Carry:

  1. Overhead Barbell Carry, 4 x 25 yds (as heavy as possible)

*Use a weight that allows you to go heavy but still be able to maintain posture and position

 

DAY 2: PULL, LUNGE, HINGE

Pull: 3 sets

  1. Pull-Ups, max reps
  2. Dumbbell 1-Arm Bent Over-Row, 8 reps (per arm)
  3. Barbell Upright Row, 12 reps

Lunge: 3 sets

  1. Barbell Reverse Lunge, 10 reps
  2. Transverse Dumbbell Lunge, 12 reps

Hinge: 3 sets

  1. Romanian Deadlifts, 10 reps
  2. Kettlebell Russian Swings, 10 reps

*Use a weight that allows you to go heavy but still able to maintain posture and position

DAY 3: PUSH, SQUAT, PULL, LUNGE, HINGE, CARRY

Metabolic Circuit: (30 sec work/30 sec rest)

  1. Push-Ups (feet elevated on bench)
  2. Barbell Front Squat
  3. Barbell Row
  4. Forward Walking Lunge
  5. Sumo Deadlift
  6. Zercher Carry
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Squat for It – A Guide to Glute Training

By: Katie Miller, MuscleTech Ambassador

I was never blessed with shapely, round glutes, I squatted for them. You can buy yourself a chest but if you want firm, round glutes you are going to have to work for them.

During my contest prep for my first bikini competition, I was under the impression that shoulder-width squats on the Smith machine, using the leg press, and doing lunges were going to give me the glutes that I wanted. WRONG! With the help of my degree in exercise physiology and my experience as a personal trainer I decided to come up with my own system.

The term “glutes” refers to the gluteal muscles, which are comprised of the gluteus minimus, gluteus maximus and gluteus medius. Abductors also play a large role in glute toning. In order to get the results you want, you must do a different exercise for each muscle. On top of isolating each muscle, you must have excellent mind-muscle connection.

Mind, muscle connection, in my experience, involves reducing the weight and really dialing in and concentrating on the muscle you are engaging with each exercise. Another common misconception I had during my first contest prep was that you must lift as heavy as you can in order to see results. WRONG! My glutes improved significantly when I started lowering the weight, increasing my repetitions and really thinking about my glutes improving during each exercise.

I like to dedicate one whole day to glute training; it is one of the most judged body parts as a bikini competitor. I usually start with a heavier leg day on Mondays which consists of more compound leg exercises. Thursdays, when my legs have recovered, I do more isolated exercises for my glutes. (This is a fun training day and you can get very creative with it!)

Here is an example of what my leg day and glute day looks like:

 

Leg Day (Heavy)

1.    Shoulder-width squats on squat rack – 90 degree

2.    Stiff-legged deadlifts

3.    One-legged hamstring curl, superset with walking lunges

4.    Linear hack squat, superset with weighted hip thrusts on bosu ball

5.    Leg press (I like to use the squat press)

6.    Leg extension (light weight until burnout)

Glute Day (Lighter Weight)

1.    Box jumps to warm up

2.    Wide-stance (sumo) squats on the Smith machine with toes pointed out

3.    Narrow-stance squats

4.    One legged squats on smith machine

5.    Glute kickbacks using cables

6.    Glute kickbacks using the prone hamstring curl machine backwards

7.    Glute stomp using the assisted pull-up machine

8.    Abductor machine until burnout (done very heavy and leaning forward)

*On top of resistance training I ONLY use the Stairmaster for cardiovascular exercise, and I squeeze my glutes with
each step. Remember mind-muscle connection for best results – SQUAT FOR IT!
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