Anatomy Ladies That Lift – Metabolic Conditioning Phase 10

LADIES THAT LIFT PHASE 10

Metabolic Conditioning is a method of training that involves a very high work rate, using superset (involves two exercises performed back-to-back that work separate muscle groups), short periods of rest designed to burn more calories during your workout and maximise calories burned after your workout (EPOC, informally called after-burn) these routines are intended to increase your body’s storage and delivery of energy for any activity.
We Generally use compound exercise to recruit more muscle with a higher energy demand, to build strength and endurance while getting lean.

We all so combine pyramid rep methods in phase 5. The most intuitive way to train, pyramiding usually means starting with light weight and doing high reps (usually 12–15), then increasing the load and reducing the reps. Sets usually total four or five, and reps typically descend from 12 to 10, eight, six, then four. We have incorporated a wave to slightly modify a traditional pyramid. for example, reps: 8,8,6,6,15 in weeks one and two, then reps: 7,7,5,5,12 in weeks three and four.

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running).
10-12 reps (70-75%)

Strength endurance
Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a lot of repetitions. People targeting muscular endurance will aim for a range from 12-20+ reps.
20 reps (60%)
12-15 reps (65-68%)

Giant Sets are simply big supersets. They require you to perform a number of exercises (at least four) in consecutive order without any rest in between.
Giant sets not only increase your total training volume, but also raise your time under tension. A1 + A2 + A3 + A4 are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat.

Tri-set are simply big supersets. They require you to perform a number of exercises (at least three) in consecutive order without any rest in between. B1 + B2 + B3

Day 1 – Hamstrings, glutes, chest & front delts (day 1)
Day 2 – Off – Options: Boxing, HIIT or Tabata
Day 3 – Quads, glutes, biceps & calves (day 2)
Day 4 – Off – Options: Boxing, HIIT or Tabata
Day 5 – Chest, Back, triceps, hamstrings, shoulders & abs (day 3)
Day 6 – Off – Options: Boxing, HIIT, Tabata or active recovery day
Day 7 – Off