Metabolic conditioning program will provide you the proper stimulus to reset you metabolism, allowing for better overall fat utilisation, and ultimately better fat loss.
Compound supersets are taxing and are a terrific method of expending additional calories while strength training. We incorporate compound exercises into this programs and also perform compound set training which adds variety, challenge and builds muscular strength.
This program is preformed as follows below:
Traditional Wave Loading
Wave loading is a simple loading scheme in which one “wave” has 3 progressively heavier sets with a corresponding decrease in reps.
For example, perform 7 reps, rest 2 minutes; then 5 reps, rest 2 minutes; and then 3 rep before resting 2 minutes. That’s one wave. The second wave perform 3 reps, rest 2 minutes; then 5 reps, rest 2 minutes; and then 7 rep before resting 2 minutes
If you’re able to successfully complete a wave, you move on to the next one, but it has to be slightly heavier than the preceding wave. That being said, you stop the exercise as soon as you fail to complete a set. Even if you have 1 or 2 sets left in a wave, you stop the moment you fail.
A super-set is two different exercises for opposing muscles. For example (A1+A2) WITH A Giant sets are doing 4 or more exercises back to back with no break. Giant sets not only increase your total training volume, but also raise your time under tension. For example (B1+B2+B3+B4) During these sets you can either pair exercises that are non competing, in other words opposing muscle groups, or you can target the same muscle. Reps are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat. Make sure you complete 5 sets of A’s before you move on to B’s.
Metabolic Conditioning Phase 4 – Day 1
A1 BENT KNEE BARBELL DEADLIFT, CLEAN GRIP
A2 HALF PRESS, BARBELL, SEATED
B1 CHEST PRESS, DUMMBELLS, 30° INCLINE, NEUTRAL GRIP
B2 LYING LEG CURL, FOOT DORSIFLEXED, NEUTRAL
B3 TRICEPS EXTENSION, DUMBBELLS, 10° DECLINE, NEUTRAL GRIP
B4 LATERAL RAISE, PRONE, 60° INCLINE
Metabolic Conditioning Phase 4 – Day 2
A1 BACK SQUAT, HEELS LOW INCLINE, WIDE STANCE
A2 CHIN UP, MEDIUM SUPINATED GRIP
B1 BARBELL ROW, PRONE, 30° INCLINE, WIDE PRONATED GRIP
B2 BULGARIAN SPLIT SQAUT, DUMBBELLS
B3 BICEPS CURL, DUMBBELL, STANDING, SUPINATING GRIP
B4 TWISTING CRUNCH ON SWISS BALL