Monday, March 9, 2020

What applications are there for training efficient exercises in fat loss programs? What would you use in these programs?

What applications are there for training efficient exercises in fat loss programs? What would you use in these programs?
Of course, there are many ways to skin a cat - I'll give you two very diverse examples.

a) Here's a version I adapted from Charles Poliquin's German Body Composition program that I used recently with a thirty year old fitness model.

She came to me training 6 days a week - her body fat was actually climbing, her strength was going nowhere and she was constantly sick. Obviously her training (which was the typical protocol you see in many bodybuilding magazines) was not efficient! I cut her frequency down to 4 days out of the week, added in some energy system training (i.e. interval training) to complement the strength work and made some significant nutrition and lifestyle changes. Here's the first of four programs that I used with this individual leading up to competition.


Day 1 - Mon & Thurs

A1) Cyclist Squat 3-5 sets x 10-12 reps @ 4010 tempo, 60 second rest interval

A2) Wide Pronated Grip Front Lat Pulldowns 3-5 x 10-12 @ 4010, 60"

B1) Lying Leg Curl Feet Inward 3-5 x 6-8 @ 5010, 60"

B2) Incline Dumbbell Press 3-5 x 10-12 @ 4010, 60"

C1) Wide Stance Squat 3 x 20-25 @ 2010, 60"

C2) Seated Rope Cable Row to Neck 3 x 10-12 @ 2012, 60"

D1) Romanian Deadlifts 3 x 10-12 @ 3020, 60"

D2) Seated Arnold Press 3 x 10-12 @ 3020, 60"

Day 2 - Tues & Fri

A1) Bent-Knee Deadlift 3-5 x 10-12 @ 4010, 60" A2) Sternum Supinated Lat Pulldowns 3-5 x 10-12 @ 4010, 60"

B1) Lying Leg Curl Feet Outward 3-5 x 6-8 @ 5010, 60"

B2) Flat Dumbbell Press 3-5 x 10-12 @ 4010, 60"

C1) Walking Dumbbell Lunges 3 x 20-25 @ 2010, 60"

C2) Seated V-Bar Cable Row 3 x 10-12 @ 2012, 60"

D1) Russian Good Mornings 3 x 10-12 @ 3020, 60"

D2) Decline Dumbbell Triceps Extensions 3 x 10-12 @ 3020, 60"



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