LOW REPS FOR FAT LOSS (and strength gains)
If your goal at the moment is fat loss, the training needs to be more metabolic. I would go for German Body Comp.
BUT if high reps are not your thing, and you want to keep reps low – then have literally no breaks between sets.
you can pick up exercises of high metabolic cost, and group them into a circuit.
Here’s what I am using between days of higher reps for bodycomp clients:
after warm-up sets use @7RM everywhere/ about 82,5% 1RM
Power Clean x5 reps
Push Press x5 reps (same weight as power clean)
Chin-up x5 reps
Squat x5 reps
Dip x5 reps
repeat with no breaks all over again until you are fucked up an cannot carry on.
At this point you will have 2-3 circuits done.
rest 2 minutes.
Resume your circuit doing 4 reps instead of 5. Start from the point you finished. i.e. if you gave up during chin-up – you need to resume from squat etc
repeat with no breaks all over again until you are fucked up an cannot carry on with 4 reps.
At this point you will have 2-4 circuits done.
rest 2 minutes.
Resume your circuit doing 3 reps instead of 4. Start from the point you finished. i.e. if you gave up during chin-up – you need to resume from squat etc
repeat with no breaks all over again until you are fucked up an cannot carry on with 3 reps.
At this point you will have 2-5 circuits done.
GO HOME…. .
of course you can substitute exercises. If for example dipping station is busy or is too far away in the gym, use dumbbell bench press instead and so on. there’s over 80 kinds of squat to choose from as well. Chins can be replaced by rows, push press by DB press, power clean by deadlift/trap bar deadlift and so on.
Mix and match – the World is Yours.
WODYNoLOGy 