METABOLIC – PHASE 5

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: 15,12,10,12,15 in weeks one and two, then reps: 12,10,8,10,12 in weeks three and four.

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Day 1 – Quads, hamstrings, glutes, calves & abs (day 1)
Day 2 – Off – Options: Boxing, HIIT or Tabata
Day 3 – Chest, back, triceps & biceps (day 2)
Day 4 – Off – Options: Boxing, HIIT or Tabata
Day 5 – Quads, glutes, back & abs (day 3)
Day 6 – Off – Options: Boxing, HIIT, Tabata or active recovery day
Day 7 – Chest, back, biceps, triceps & abs (day 4)
Repeat