Welcome to part 2 for phase 4 of 2016. In this post we will cover days B, D, & F of our training protocol. In part one we introduced to you A, C, & E of the training phase; undulating intervals using the beast (20:40), warrior (40:20), and mad minute (20:20:20|60) interval protocols. If you didn’t read part one take some time to read it HERE. Now let’s get to part 2 of our method behind the madness.
Continuing research shows when we perform high-intensity interval training (HIIT) for maximum fat loss and fitness results it’s best to perform exercises in a non-competing circuit fashion. There are a number of different ways to perform non-competing or alternating sets and each has its own merit:
- Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)
- Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)
- Circuits: Alternate between four or more different exercises
However, every once in a while it’s fun AND effective to take a different approach – a more old school approach with a new school twist…
I’d like to share one of my new personal favorites; and to my surprise, a program design that has been loved by my boot camp clients as well. It is called BODYBUILDING BOOT CAMP!
BODYBUILDING BOOT CAMP (BB) combines classic old-school bodybuilding style training with new-school metabolic training for maximum muscle building and fat melting results. This program is really gonna burn…
(image from ImgFlip.com – https://imgflip.com/memegenerator/38881696/Ron-Burgundy-Guns)
”Oh, it’s a deep burn. Oh, It’s so deep.
Oh, I can barely lift my right arm ‘cause I did so many.
I don’t know if you heard me counting; I did over 1000.”
Ron Burgundy, Anchorman
BB is a method of intentionally overloading each target muscle group by performing consecutive sets of the same exercise with short rest periods between sets in an effort to stimulate maximum hypertrophy – much like a bodybuilder would.
Hypertrophy is just a fancy word for muscle growth.
Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-12 reps). Sets must be performed to momentary muscle failure.
Momentary muscle failure is pretty much what it sounds like. You lift a weight until you simply cannot lift it anymore. This is beyond the point of muscle fatigue. Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension. This may sound scary, but it’s really nothing to worry about. In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!
When you train at this level of intensity you send the signal for muscle growth. Remember, we want muscle growth because lean muscle tissue is highly metabolic. In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul. J
In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week. That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!
I know what you’re thinking…
“Am I going to end up looking like some sort of muscle freak??”
DON’T WORRY! YOU’RE NOT GOING TO GET BIG AND BULKY!
We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs). One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.
And here’s a quick disclaimer for all the ladies- please know that you have 10-20 times less testosterone (a top muscle-building hormone) than men do, and there are lots of men who struggle to gain size and put on muscle.
In other words, you’re not going to rip through your clothing and start looking like the Hulk (unless you eat like him and experiment with high doses of gamma radiation). Rather, you’re gonna come away with a tighter, more toned physique and a couple more cuts in your arms, legs, and shoulders to boot!
(Read more about the Incredible Hulk and where this image came from: http://www.comicstalkblog.com/archives/4137)
Now, how exactly do we combine the benefits of a traditional bodybuilding workout with the proven efficiency and effectiveness of high-intensity interval training like we perform in our boot camp workouts?
That’s where my BODYBUILDING BOOT CAMP program comes in:
Alternate between 30 seconds of work and 30 seconds of rest for a single exercise for 4 consecutive rounds followed by a 1-minute transition period. Perform 4 total cycles for a 20-minute workout.
Many muscle-building experts believe that 120 seconds of time-under-tension (TUT) for each body part is ideal for maximum hypertrophy and this is accomplished with the 30-30 for 4 rounds protocol.
You also need to select a load or an exercise variation that sufficiently challenges your muscles for about 6-15 reps in each 30-second work period. Intensity is the key to stimulating maximum muscle-growth and you absolutely need to push it to the limit while maintaining perfect form and technique on every set, particular towards the 3rd and 4th rounds when it’s starts to really burn.
The short, incomplete 30-second rest periods heavily exhaust your working muscles and stimulate the release of growth hormone (a potent muscle-builder and fat-burner) to shock your body and make it change for the better.
There are 4 total exercises within each workout that work your whole body, though some of the workouts will preferentially work certain areas of the body more than others. Why? Well, that’s just my little secret, he he! Of course, if I’d told you then I’d have to kill you 😉
Committed to your health,
Heath Herrera, M.Ed., CSCS
HH Fitness, Inc.