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6 Phases of the Perfect Workout
Another day at the gym, another round of “crazy things people do when they work out”.
Did I ever tell you about the one time I saw a trainer instruct his client to stand on a Bosu ball wearing boxing gloves and then do some kind of crazy reverse punch/backhand slap while the trainer was BEHIND him holding the pads?
I was speechless…until – in the same gym – I saw another trainer instructing his client to put his back foot on a Bosu ball and his front foot on a dumbbell (!!!) and do split squats.
Seriously, the trainer made his client stand on a dumbbell. What is wrong with these guys? Anyways, I didn’t see anything that stupid over the weekend, but I did see a guy do arms, chest press, then clean and press with squats.
Probably one of the worst training orders I have ever witnessed. So today we’re going to cover the best training sequence for maximum results in minimum training time. That’s how it goes.
The best training exercise order is:
Step 1: Warming up
Step 2 (optional): Skill/strength training
Step 3: Greater movement resistance training Straight Set or Superset
Step 4 (Optional): Smaller Movements Supersets or Circuits
Step 5: Torso training
Step 6: Interval training
Let’s look at each stage in more detail.
Phase 1 – Warm-up
This is not the time to jump on the treadmill. It does not prepare you for steps 2-5. So we’ll skip that and focus on a general bodyweight exercise warm-up that covers all your major muscle groups and joints.
Step 2 – Skill/Strength Training (Optional)
Skill and strength training should be done at the start of a workout while your neuromuscular system is fresh, not fatigued. Therefore, you should not do power cleans at the end of a workout or supersets with squats. Unless you like damage and don’t like results.
Skill and strength training is also optional for fat loss, but if you have any athletic or maximal strength goals, this is the time for most effective training.
Plus, this type of exercise isn’t bad for fat loss, but it just needs to be done appropriately for all levels.
Even beginners can train strength, such as doing very low (4-6 inch) box jumps – ie. jumping from the floor to a sturdy surface, such as an elevated aerobic step.
Anyways, this is a complex topic and we can take it up again another day.
Step 3 – Greater Movement Resistance Training (Straight Set or Superset)
If you’re training for fat loss and to get the most work done in the least amount of time, you’ll want to stick to supersets as described in Turbulence Training. Simple but effective.
But if you want to dramatically increase your strength in the bench press, deadlift, squat, power clean, chin-up, or 1-leg squat, you can also do straight sets before getting into your supersets.
With the straight sets for strength approach, you will take more rest (2-3
minutes) between sets.
Alternatively, you can replace one of these strength exercises with a non-competitive smaller movement or stretch.
For example, if I’m focusing on bench press strength, I can stretch my psoas (hip flexors) between sets, or superset dumbbell rear deltoid raises – something that uses up time between sets but doesn’t detract from my strength performance.
Again, another long topic for another day…and a future Meathead workout.
Step 4 – Smaller Movements (Supersets or Circuits)
I think you’ll get more muscle building and strength gains when you choose supersets over circuits. That said, if you only want to lose fat and maintain lean muscle, you can finish your workouts faster by arranging your workouts into metabolic resistance circuits.
Step 5 – Torso training
I prefer this term to “core training”, but essentially we are discussing the same thing. Work your abs, obliques, lower back, etc. using stability exercises – as done in ALL workouts. No crunches, no sit-ups. Sometimes old-school is good, but not when it comes to ab training. Internship
6 – Interval training
Instead of doing long, slow, boring cardio, you get to use interval training to burn belly fat. You only need 15-20 minutes of interval training instead of 40 minutes or more of cardio.
That concludes the perfect fat burning workout sequence. You’ll save time and money with this plan while getting more results and getting the body you deserve.
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