Muscle & Fitness Australia — November 2017

Exercise

efficiency

Whenutilisingweighttraining

to stimulate fat loss, it’s the

compoundliftsthatwillgiveyou

themostbangforyourbuck,

which means the foundation

of your routine should centre

around movements like presses,

rows, deadlifts and squats.

It’s these types of exercises

that will most effectively boost

theheartrate,burnoffcalories,

increase natural growth

hormone production (GH is a

powerful fat-burning hormone)

and enhance the metabolic rate.

Rep-range

regulation

Sincetheprimarygoalistomelt

offbodyfat(whilekeepinglean

tissueintact),youwanttokeep

repetitions in the medium to

medium-high range throughout

each workout. This translates to

about10to12(repsperset)for

upper-body exercises and 12

to20forthelowerhalf.These

higher (but not too high) rep

ranges will force more calories

to be burned, stimulate lactic

acid production (which also

increases GH release) and

greatly ignite the metabolism,

whilestillprovidingyour

muscles with resistance that

is challenging enough to

foster continued growth.

Proper

programming

Mostofthetimewhenfocusing

our efforts exclusively into

building pure muscle mass, we

utilisea“straightsets”approach,

with 2-4 minutes rest in

between. However, when the

goal is single-digit body-fat

levels and a physique “peeled”

enough to display a rock-solid

“washboard” with gnarly

separations, cuts, veins and

striations pouring through every

muscle group, it’s far more

effectivetospeedthingsupby

using supersets, circuits and

mega-fast-paced training.

WORKOUT B

THE SUPERSET

FAT SCORCHER

EXERCISE SETS REPS

Hack squat

superset withWeighted dip

3

3

12 –15

10–12

Leg Press

superset withWide-grip pull-up

3

3

12 –15

Max reps

Alternating dumbbell

benchstep-up

superset withSeated dumbbell press

2

3

12 –15 per leg

10–12

Dumbbell stiff-leg deadlift

superset withBarbell curl

2

2

12 –15

10–12

Lying leg curl

superset with

Standing two-arm overhead

dumbbell extension

2

2

12 –15

10–12

Hanging straight-leg raise

superset withBarbell good morning

2

2

16 –20

13–15

NOTES:restbetweensupersetsshouldbenolonger

than2minutes.

104 MUSCLE & FITNESS / NOVEMBER 2017

GET RIPPED

CHRIS LUND