Training to get ripped/lose fat

[sculpture]

Okay we all know that a sound diet and cardio are the keys to long term fat loss and weight management but what strategies can you employ with weight training in the gym to enhance fat burning and aid its loss. Drop sets, supersets etc?

I'm just about to begin a new 10 training cycle and would strongly like to emphasis fat loss (currently doin boat loads of cardio as always) and so am looking for ways to acheive this.

Any suggestions?

[Meso_z]

Okay we all know that a sound diet and cardio are the keys to long term fat loss and weight management but what strategies can you employ with weight training in the gym to enhance fat burning and aid its loss. Drop sets, supersets etc?

I'm just about to begin a new 10 training cycle and would strongly like to emphasis fat loss (currently doin boat loads of cardio as always) and so am looking for ways to acheive this.

Any suggestions?

Just shorten the rest between sets = more intensity

[sculpture]

I'd still like a strength component in my workout. I was thinking about sticking with 5 x 5 on the three core exercises (squat, dead and military press) and perhaps less rest for the other exercises.

Thoughts?

[candidizzle]

build up as much lactic acid as possible...

[sculpture]

Any serious answers?

[candidizzle]

Any serious answers?

build up as much lactic acid as possible...

[DK II]

Any serious answers?

try milos style giant sets.

http://www.getbig.com/boards/index.php?topic=138114.0

[MisterMagoo]

Any serious answers?

these are serious answers. i dropped roughly 50 pounds of fat in three and a half months without changing my lifting protocol from the heavy triples and singles i always did.

[sculpture]

these are serious answers. i dropped roughly 50 pounds of fat in three and a half months without changing my lifting protocol from the heavy triples and singles i always did.

So how did you do it. Simply by reducing rest periods?

[MisterMagoo]

So how did you do it. Simply by reducing rest periods?

nope. same rest, too. changed zip zero with my lifting.

[sculpture]

nope. same rest, too. changed zip zero with my lifting.

So what exactly did you do/change?

[MisterMagoo]

So what exactly did you do/change?

diet, and i jogged 2-3 days a week, and i altered what supps i take.

[WhiteHulk4]

Okay we all know that a sound diet and cardio are the keys to long term fat loss and weight management but what strategies can you employ with weight training in the gym to enhance fat burning and aid its loss. Drop sets, supersets etc?

I'm just about to begin a new 10 training cycle and would strongly like to emphasis fat loss (currently doin boat loads of cardio as always) and so am looking for ways to acheive this.

Any suggestions?

Supersets + Compound Exercises...  Forget about isolation movements for a while - they just don't use enough energy.  Supersetting compound upper body movements with compound lower body movements, is a surefire way to boost your metabolism and the calories burned during exercise.

[OTHstrong]

So how did you do it. Simply by reducing rest periods?

This may sound weird but I actually rest longer between sets as I get leaner. I rely heavily on a low carb diet and cardio, but my muscles require special attention; because you're on low calories you may not have the physical strength to keep every set to match your potential so I wouldn't even think of doing a next set unless I have completely recuperated from the first set and have thourouly prepard mentally. I believe anyone who decreases there rest periods between sets may infact burn more calories but they are short changing the complete distruction of all the muscle fibers in any given musclegroup.

[MisterMagoo]

This may sound weird but I actually rest longer between sets as I get leaner. I rely heavily on a low carb diet and cardio, but my muscles require special attention; because you're on low calories you may not have the physical strength to keep every set to match your potential so I wouldn't even think of doing a next set unless I have completely recuperated from the first set and have thourouly prepard mentally. I believe anyone who decreases there rest periods between sets may infact burn more calories but they are short changing the complete distruction of all the muscle fibers in any given musclegroup.

i actually agree. i was lethargic in the gym so sometimes it took me longer to get ready for the next set.

[sculpture]

I ve decided to not opt for too radical a departure from my routine for the next ten weeks.

Basically sticking to the same weights, the same exercises except im halving the rest period and doubling the sets, eg,

Before:
Bench - 3 sets 6 -8 reps (2 mins rest)

Barbell row - 3 sets 10-12 reps (2 mins rest)

Now:
Bench - 6 sets 4 - 6 reps (1 min rest)

Barbell row - 6 sets 6 - 8 reps (1 min rest)

Thoughts?

[OTHstrong]

I ve decided to not opt for too radical a departure from my routine for the next ten weeks.

Basically sticking to the same weights, the same exercises except im ts,halving the rest period and doubling the se eg,

Before:
Bench - 3 sets 6 -8 reps (2 mins rest)

Barbell row - 3 sets 10-12 reps (2 mins rest)

Now:
Bench - 6 sets 4 - 6 reps (1 min rest)

Barbell row - 6 sets 6 - 8 reps (1 min rest)

Thoughts?

I wouldn't take this approach espeacially if most of your sets are going to be under 8 reps. Workouts are for your muscles' benefits not for burning fat. cardio and diet are for burning fat. Unless you don't care about muscles and want to get lean no matter if you lose muscle or not.

[sculpture]

I'll give it a shot and see what happens.

It'll be interesting mixing low reps/high to moderate weights with short rest periods regardless of the effects on my metabolism.

[OTHstrong]

I'll give it a shot and see what happens.

It'll be interesting mixing low reps/high to moderate weights with short rest periods regardless of the effects on my metabolism.

But then again if you are fired up about it then nothing beats the motivation behind it. Good luck.

[wes]

Going that heavy with short rest periods is gonna` kill your power.

Make sure you have a good spotter because you`re gonna` need one.

[slaveboy1980]

Okay we all know that a sound diet and cardio are the keys to long term fat loss and weight management but what strategies can you employ with weight training in the gym to enhance fat burning and aid its loss. Drop sets, supersets etc?

I'm just about to begin a new 10 training cycle and would strongly like to emphasis fat loss (currently doin boat loads of cardio as always) and so am looking for ways to acheive this.

Any suggestions?

add in some high rep training at the end of your workout to deplete glycogen stores, but continue to lift heavy and just add in the high rep sets at the end of the workout. the heavy sets will keep the muscle on you. in general when you diet you should lower the training volume.

[sculpture]

Yeah i ve done that before.

I ve also followed a methodlogy where you increase reps as the workout proceeds ending in sets of 15 on some exercises but alas with no discernible effect on fat levels.

[MisterMagoo]

add in some high rep training at the end of your workout to deplete glycogen stores, but continue to lift heavy and just add in the high rep sets at the end of the workout. the heavy sets will keep the muscle on you. in general when you diet you should lower the training volume.

high rep training at the end of a heavy workout has a whole load of benefits. there was a study that showed doing a set of 20 after doing sets of 3-5 induces more hypertrophy. it's good for your joints by getting the blood flowing. the list goes on.

[slaveboy1980]

high rep training at the end of a heavy workout has a whole load of benefits. there was a study that showed doing a set of 20 after doing sets of 3-5 induces more hypertrophy. it's good for your joints by getting the blood flowing. the list goes on.

well it adds lots of 'metabolic work'. altho in this case i was refering to depleting glycogen..which facilitates fat loss. but DONT ONLY DO HIGH REP LIGHT STUFF...just a few sets at the end of the workout. lifting heavy  is essential inorder to keep your hard earned muscles on you.