![]() ![]() ![]() Only try this workout plan if you are an experienced lifter and in good, healthy condition.You've heard that high intensity interval training (HIIT)-periods of hard effort followed by rest-is effective and efficient for burning calories and torching fat. This custom workout plan calls for heavier sets with lower reps and longer rest periods at the beginning for strength building, then progressively moves through the ranges of hypertrophy and ends in some endurance. If you’re looking to build or maintain strength and size while trying to lose body fat, you can structure your workout to look like the one below, made using GymCloud: You should supplement the hypertrophic set and rep schemes with strength building ones, especially if remaining at a certain strength level is a goal of yours.Īdditionally, rather than only focusing on steady state cardio, throw in higher intensity exercises such as sprints on the treadmill, track, or rower. That’s right, you need to be using a weight that allows you to complete 3 – 5 sets of 8 – 12 reps with 60 – 120 seconds rest between sets. If you want to build or maintain muscle while you lose body fat, you need to be lifting in the hypertrophic set/rep range. Performing high reps with low weight for any given exercise does not elicit enough of a hormonal response to build the muscle. That sentence is wordy and may be a bit confusing, but the important take-home point has more to do with what muscular endurance training is not doing: burning more fat or making your muscle more “toned.” There is no such thing as “toning” a muscle there is only building a muscle and burning fat. ![]() Performing a resistance exercise while using a weight that allows you to complete 12, 15, or 20 reps is simply training the muscle cells that are active in performing that movement to become better able to continue performing that movement over a longer period of time at that given resistance. Anything in the endurance category (or more than 12 consecutive reps without rest) is considered “high” reps. Lastly, endurance set and rep schemes feature light resistance that can be completed for 12 or more reps. Hypertrophy (muscle building) set and rep schemes require moderately heavy weight that can be used to complete 8 to 12 reps with 1 to 2 minutes of rest between sets. ![]() Strength set and rep schemes are usually comprised of heavyweight, relatively low reps (4-6), and medium to long rest periods (90 seconds – 4 min.). Powerset and rep schemes typically feature moderately heavy weight and low (2-4) reps per set, with long (2-4 min.) rest periods. Rep ranges are typically defined by the results that they are intended to produce power, strength, hypertrophy, and endurance are the common ranges. Let's create a custom workout plan with these goals in mind.įirst, we need to determine what constitutes “high” repetitions. But if you’re like most people who want to lose some weight but still want a defined, athletic physique, then simply dropping as many pounds as possible, regardless of whether it’s muscle or fat, isn’t the goal. Maybe you could even try body wraps, apparently, it works (they should define works). If your goal is simply to lose as much weight as possible then high doses of steady-state cardio, moderate weight lifting, and a strict diet will probably do the trick. In this context, getting lean means not to just lose bodyweight, rather, it means to specifically burn body fat while holding onto as much lean muscle mass as possible. I explained that many people attempted the “light weight, high reps” method of getting lean, however, it’s actually not the best way to go about achieving that goal.įirst, lets define “ getting lean” (also see “leaning up,” “getting toned,” and “getting ripped”). My friend stated that he had begun to use less resistance and increased reps in order to get lean. This quick, innocent comment catapulted us into a conversation about how to lose body fat while staying strong and muscular. I ran into a buddy at the gym one day last week and casually commented that he looked like he had trimmed up a bit. ![]()
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