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Fat Loss Training
Training with light weights while on a fat-loss diet makes you really
good at lifting light and pretty awful at lifting heavy. That's unacceptable.
2.
Heavy training, even while in a caloric deficit, is vastly superior for
holding on to lean body mass.
3.
Unless you want to end your diet as a weak (albeit lean) little man,
then you must include some heavy strength training in your plan.
With cutting periods, you run the risk of losing lean body mass in your
quest to reduce body fat. This is bad for a number of reasons. It sets you
up for a series of two-steps-forward, one-step-back situations. It's
painfully frustrating, and it also compromises progress in the long run.
Remember, your lean body mass is one of the main things that
determines your metabolic rate. Sacrificing LBM to get lean is
counterproductive because you certainly won't stay lean for very long
especially once you go back to trying to gain mass.
At best, if you're able to hang on to your mass, there will be the problem
of losing strength. Now, if you're lean, you'll be placed in the unenviable
position of trying to play catch-up with your strength levels for a few
weeks. That's another unacceptable tradeoff.
In fact (drug use aside), one of the main things these guys do in the final
stages of contest prep is train with heavy weight, which, coincidentally,
also increases both neurogenic and myogenic muscle tone a
necessary weapon on a competition stage.
When I first started incorporating heavy strength training into my fat loss
programs, I used a 5x5 protocol because this is what many bodybuilders
used. It worked. My clients lost fat and maintained lean body mass with
relative ease. However, it always nagged at me that this method wasn't
creating a solution, just addressing a problem.
Here's the deal: every training session should be used to make you
better, not just prevent you from getting worse. The 5x5 protocol was
fine, but I knew there was an even better way to keep the lean mass
while accelerating fat loss.
Strength circuits were the solution.
The Set-Up
Strength circuits take three or four exercises and set them up into
circuits. Circuit training, done correctly, is one of the most effective
weightlifting methodologies there is when fat loss is the goal, and
strength circuits are no different.
You'll move from one exercise to another with minimal rest in between,
and then repeat as necessary. However, there's a twist here that makes
this type of training a lot more interesting.
A traditional set-up would have you doing a predetermined number of
sets, with each of those having a predetermined number of reps. We've
seen that for decades. It works, but it's not perfect. (Chad Waterbury
came up with a better plan of action, and you'll see his influence below.)
The goal of performing strength circuits is to help build muscle and shred
fat while gaining strength, and part of that is going to be neurological.
Instead of just "lifting" the weights, I want you to focus on lifting
explosively, and perfectly.
Each rep should be performed in the most explosive way possible. This
helps to create greater stimulation for your nervous system, which will
allow for the greatest recruitment of muscle fibers.
In order to make this effective, and in order to ensure that each set is
challenging and stimulating without draining you, we're going to
disregard traditional set and rep schemes. Rather than focus on a
conventionally structured workout of sets and reps, the focus is only on
the total number of reps.
If this sounds a bit familiar, it should. Strength circuits draw inspiration
from both Chad Waterbury and Christian Thibaudeau. To quote Chad,
"Focus on the reps and let the sets take care of themselves."
What you'll do here is rotate through the chosen exercises until you've
completed the desired number of reps.
Let's break it down.
Workout Set-Up
Each workout will consist of two circuits, each comprised of 3-4
exercises. Between these two circuits will be something called the
dynamic interrupt, which is a metabolic enhancement circuit (more on
that below).
First, let's talk about how to create individual strength circuits, as well as
a complete workout.
Exercise Selection
This method is best suited to using big, compound, multi-joint
movements. This is especially true for the first circuit. For the second
circuit, if you'd like to throw in one isolation movement, that's fine.
Individual Workouts
Every workout will ideally have one of each:
Individual Circuits
Each circuit should have at least one lower body movement, at least one
upper-body pulling movement, and at least one upper-body pressing
movement. As long as those three are covered, you can be creative as
to which movement planes you work in what order.
The Details
Let's say that you've chosen to set up a circuit with dumbbell push
presses, bentover rows, front squats, and weighted pull-ups.
You'd first perform as many reps as you could on the dumbbell push
press. After that, perform as many bentover rows as you can. Then
perform as many front squats as you can. Finally, you'd perform as many
weighted pull-ups as possible.
You simply cycle through the exercises until you've completed all of the
prescribed reps, regardless of how many sets it takes.
You'll probably complete the total prescribed reps for one of the
exercises before the others. That's fine. Just alternate the remaining
exercises back and forth.
Once you've completed all of the total reps for each exercise in the
circuit, move on to the next segment of the workout.
The idea is for this to be strength training; the weight must be heavy.
This requires us to have some guidelines for selecting a work-set weight
and knowing when to increase it.
The chart below will give you some guidelines for selecting a starting
weight based on how manytotal reps you've chosen for a given exercise
(not the set the exercise.)
Reps
Load
20
Begin with a weight you think you can lift 3-5 times. If you can complete 6 or
more reps on your first set, go a little heavier. If you can only complete 2 or
fewer reps on your first set, go lighter.
25
Begin with a weight you can lift 4-6 times. If you can get 6 or more reps your first
set, increase the weight. If you complete only 3 or fewer reps on your first set,
reduce the weight a little.
30
Begin with a weight you think you can lift 6-8 times. If you can get 9 or more
reps your first set, increase the weight. If you complete 4 reps or fewer on your
first set, reduce the weight.
35
Begin with a weight you can lift 7-9 times. If you can complete 10 reps or more
on your first set, increase the weight. If you can complete only 8 reps or fewer,
reduce the weight.
The lower rep range of the strength training is offset by the activity of the
Dynamic Interrupt, and the fat-burning effect becomes even more
profound.
Exercises are done for as many reps as possible in a given timeframe.
The total work time of your Dynamic Interrupt should be 180 seconds or
less.
Sample Workout
Try this workout and see your results and your strength increase
drastically.
Exercise
Type of Movement
Plane, Dominance
Sets
Reps
Vertical
Vary
30
Horizontal
Vary
25
A3 Front Squat
Lower Body
Quad Dominant
Vary
35
A4 Weighted Pull-Up
Vertical
Vary
20
Rest 15-30 seconds between exercises. When you finish your circuit, rest 45-60 seconds.
Cycle through until you complete all reps for all exercises. Then, without rest, proceed
Dynamic Interrupt
Exercise
Reps
A1 Burpees
A2 Mountain Climbers
Perform burpees, then mountain climbers, with minimal rest in between. When you've
finished the mountain climbers, rest 2 minutes and proceed to circuit B.
Exercise
Type of Movement
Plane, Dominance
Sets
Reps
B1 Deadlift
Lower Body
Hip/Ham Dominant
Vary
20
B2 Low-Incline DB Bench
Press
Horizontal
Vary
35
B3 High Pull
Vertical
Vary
30
B4 Alternating Barbell
Lunges
Lower Body
Quad Dominant
Vary 15/leg
Rest 15-30 seconds between exercises. When you finish your circuit, rest 45-60 seconds.
Cycle through until you complete all reps for all exercises.