Whether you want to gain lean mass, trim the body fat, improve sports performance or take a step closer to achieving the toned lean physique you’ve been working towards, resistance training is a must.
And I WOULD LIKE TO OFFER SOME ADVICE to ensure you get the most from your visits to the gym, or more specifically, the weights room…
So, you’ve just finished your first set of pull downs or back squats (or whichever exercise you’re working on). What now? Do you sit on the bench, pull your phone out and catch up on the day’s social media? Do you text your pal to arrange that long overdue trip to the cinema?
Or do you UTILISE YOUR TIME MORE PRODUCTIVELY AND GET THE MOST FROM YOUR TRIP TO THE GYM?
Let’s assume you chose the latter…
So, you want to maximise the efficiency of your workouts, do you?
What I’m about to tell you will not only increase your gains (or losses), it will also cut your workout time down considerably. I often tell my clients the longest workout is not necessarily the best workout; ‘QUALITY OVER QUANTITY’.
THE ANSWER lies in what IS known as METABOLIC RESISTANCE TRAINING (MRT). MRT, in a nutshell, is a series of exercises performed back to back at high intensity with minimal or no rest between each exercise. MRT is somewhat of an ‘umbrella term’ covering a range of disciplines such as supersets, drop sets and resistance circuit training.
MRT tends to be performed using ‘compound exercises’. Compound exercises are multi-joint exercises that challenge several muscle groups at a time. Examples include squats, deadlifts, lunges, pull downs and chest presses.
The aim of an MRT session is to deplete the body of its natural resources and increase ‘post exercise oxygen consumption’ (EPOC) aka the after-burn effect. This basically means, you make your body work harder so it expends more energy returning to normal. The harder your body works to return to homoeostasis (a state of balance), the more calories it burns and the more fat it continues to melt for hours, even days, after an MRT workout.
The beauty of MRT, other than its simplicity, is it successfully BREAKS DOWN TRADITIONAL BARRIERS BETWEEN CARDIOVASCULAR TRAINING AND WEIGHT TRAINING by increasing muscular strength and cardiovascular endurance.
In addition to this, regularly performing MRT increases production of human growth hormone (HGH); an anti-ageing hormone. Increased production of HGH slows down the ageing the process.
The number of exercises and circuits you perform during an MRT workout ultimately depends on your training goals and fitness level. However, I recommend starting with as little as 2-3 rounds of 3-4 exercises, building up to 4 intense rounds of 8 exercises. Progression can be achieved not just by adding exercises and circuits, but also by increasing weights and attempting more challenging exercises. For the number of repetitions, see my blog post ‘Ideal rep Range’.
Although the goal is to leave the gym exhausted, PERFORMING ALL EXERCISES WITH SAFE AND EFFECTIVE TECHNIQUE IS PARAMOUNT. So, remember folks, work on technique first and build the intensity sensibly. If you are new to resistance training, seek the advice and instruction of a professional with lifting experience.
Give it a try. You will be reaping the benefits in no time!
Benefits of MRT summarised
- Aerobic AND anaerobic adaptations
- A Greater calorie deficit achieved than traditional weight training or cardiovascular training
- Cuts workout time down considerably
- Fast track method of altering body composition (muscle to fat ratio)
- Increased production of (HGH) – an anti-ageing hormone
- Adds variation and fun to gym sessions