Get Your Lift On – Part 1

by | May 1, 2018 | Fitness

This will be a two-part article that outlines some alternative methods of strength training you can use to lose fat,

Move better,

Look better,

Feel better and

Perform better.

Traditionally, strength training has been viewed as a way to

Get stronger,

Get bigger,

Get smaller by losing fat,

And perform and move better.

And that hasn’t changed.

I don’t know if it ever will.

We often talk all about the exercises you can use to get in shape,

But the truth is, once those movements are mastered, much of the complexity in your workouts should come from the design of your program.

A concept known as periodization.

We’ll talk about that on a later post.

The design of your program is based on the sets, reps, rest and load you use for a given exercise or group or exercises.

Not just the exercises alone.

There are many ways to alter your workout to reach a specific goal.

The most basic of these being:

Increasing strength by performing 2-5 sets of 1-5 reps and resting 2-5 minutes between each set.

Increasing muscle size by performing 4-6 sets of 6-12 reps with 45-90 seconds rest between each set.

Increasing muscle endurance by performing 2-4 sets of 12 or more reps with 1-2 minutes rest between sets.

Which are all awesome goals to strive for.

And you should definitely try them at some point in your training,

But, what about some different methods?

What other strategies can you use to build a lean, fit, healthy body capable of both burning fat and saving babies from burning buildings.

Here are 3 alternative lifting strategies from super coach, Joel Jamieson that will help you get your fitness on:

A. High intensity continuous training (HICT)

HICT increases the fatigue-resistance of your fast twitch muscle fibres.

Fast twitch muscle fibres are responsible for producing strong, powerful efforts like sprinting,

Lifting heavy weights,

Or throwing a boulder over your shoulder.

Often times, with big exercises like deadlifts, rows, squats, step-ups and push-ups, the muscles get fatigued just from maintaining the form for longer sets.

HICT gets around this by producing a forceful effort, then resting 2-3 seconds then going again.

So, basically, you do a rep, rest 3 seconds, do another rep, rest 3 seconds and repeat that for 10, 15 or even 20 minutes.

It’s awesome.

The more resistant your fast twitch fibres are to fatigue,

The more high force, high quality work you can do,

The more high force, high quality work you can do,

The higher your EPOC will be after exercise.

The higher your EPOC, the more fat you lose.

Note: If you recall from this article here, EPOC is the energy you burn after the workout is over.

Also, the more fatigue-resistant your fast twitch muscle fibres are, the easier you can chase your kids across the park,

Repeatedly kick a soccer ball,

Repeatedly jump when playing basketball,

And just enjoy all of life’s actives pleasures.

So, choose a moderately heavy weight,

Perform 1 rep,

Rest 2-3 seconds,

Perform another rep,

Rest 2-3 seconds,

And repeat that over and over.

The goal is to get in as many reps as possible in 10, 15 or 20 mins.

Just be sure to maintain a heart rate below 150 beats per minute.

Another way to monitor this is to ensure you can breathe through your nose for the entire duration of the exercise.

B. Tempo lifting

Slow twitch muscle fibres are used in day-to-day activities like walking, holding your posture and house work.

They are also very involved in your metabolism.

So, the more active these guys are in your workout, the more they are involved in keeping your metabolism fired up after the workout is over.

Plus, increasing the size of these muscles allows for more space to pack in mitochondria.

The body’s energy powerhouse.

The place where nutrients you eat get converted into energy.

Pretty important right?

Here’s the trick with tempo lifting…

When performing whichever exercise you choose, don’t rest at the top of the movement,

Or the bottom of the movement.

To start the off, pick a light to moderate weight.

Get set up.

Take 3 seconds to go down,

don’t rest at the bottom,

take 2 seconds to go up,

no rest at the top.

Do that for 8-10 reps,

Then rest for 30-40s,

And repeat for 3-5 sets.

Your muscles will be on fire!

And there is a huge tendency for technique to get sloppy on this one, so stay safe!

Keep that technique tight and have fun.

C. Explosive repeats

Your fast twitch fibres can’t produce energy forever.

They are limited by the alactic energy system.

We wrote about this here.

Basically, your muscles keep a quick (albeit small) supply of energy in the muscles for immediate use.

But, once that energy is used up, the only way it can get replenished is by the energy-producing system we use at rest.

This energy-producing system is called the aerobic energy system.

So, the only way to recover that quick, immediate energy is to rest between explosive efforts.

If we can improve the process of filling up those stores of energy in the muscle more quickly and effectively, then we can perform high intensity work for longer periods of time.

That’s what explosive repeats are all about.

Producing high quality efforts and doing it over and over and over.

The more high quality, high intensity work you perform, the higher your EPOC is after exercise.

And the more fat you’ll burn long after the workout is done.

Here’s how to do explosive repeats:

Pick a large muscle exercise that can be done quickly and explosively.

This can include

Kettlebell swings,

Sled pushes,

Battle rope slams,

Spin bike,

Assault bike,

Or medicine ball slams.

Pick a moderate to heavy load.

Do 10s of work,

then rest for 60 seconds.

Repeat this for 6-10 sets.

Then rest for 8-10 minutes before starting your next exercise.

Just make sure the movement feels quick and snappy.

If the movement feels slow and sluggish, shut it down.

Do this with 2-3 exercises in your workout and you’ll be well on your way to firing up that metabolism.

Wrap-up

Strength training exercises have not changed in a long time.

Squats are amazing.

Deadlifts will rock your body.

Push-ups and rows are da’ bomb.

But the methods we apply when using these exercises have come a long way.

Try out these methods to rev up your metabolism,

get some game-changing performance

And to start living the good life, baby!

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