Tip Metabolic Conditioning for Muscleheads Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Metabolic Conditioning for Muscleheads Lose fat and preserve your muscle mass with this fast challenging workout finisher by Pieter van der Linde December 26, 2017June 23, 2022 Tags Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training The Dilemma You want to drop some body fat, but you also want to maintain muscle mass and maybe even build a little more. Oh, and you also hate boring steady-state cardio. What do you do? Well, for muscle mass to be maintained and/or built, stress needs to be applied in a specific way to create a training stimulus that causes adaptation. There's no way around it; you have to train at a high enough intensity for this to happen. And that kind of intensity can't be maintained with longer duration cardio. It just doesn't "tell" the body to hang on to muscle. This is a minimal space, minimal equipment workout that will keep your furnace burning all day long. It's a series of compound exercises targeting pretty much every major muscle group and movement pattern. Use this as a workout finisher to keep your conditioning up and body composition under control. You'll string together these exercises for five sets: Push-Up Bentover Dumbbell Row RDL High Pull Power Curl Thruster Lunge Exchange, 6-8 reps per leg Select a set of dumbbells that add up to around 25-30% of your bodyweight to start, but the weakest movement in the complex will dictate how heavy you should go. In the case of this complex, the thruster will be the most challenging since it's near the end. (By set four, those 40's start to feel like 80's.) Your goal is to do 8 reps per exercise with 60 second rest intervals between sets for five sets. Every week, drop 10 seconds from the rest intervals until you can hang with only 30 seconds of rest between sets. You'll notice that I perform the power curls with a slight "cheat" or hip hinge movement. Why? The point of these kind of complexes is to incorporate as many muscle groups as possible. By performing this exercise from the hips and in an explosive way, it turns the bicep curl into a more powerful movement that incorporates the posterior chain in a similar way you'll get in a "partial" kettlebell swing. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Force Biceps Growth With This Exercise These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look. Arms, Bodybuilding, Tips, Training Joel Seedman, PhD September 8 Training Tip The Loaded Barbell Rollout If you can do dozens of regular ab wheel rollouts, try this method for even better core strength. Abs, Exercise Coaching, Tips Drew Murphy July 7 Training Tip Tight Cable Torso Rotation with Hip Shift This dynamic variation of the cable check is great for athletes, producing high levels of power and strength. Abs, Exercise Coaching, Tips Nick Tumminello November 17 Training 7 Coaches Give Their Number 1 Tip We posed the following question to 7 coaches: "What one thing has made the biggest difference in your training when it comes to putting on muscle?" The answers varied enormously, but one of them might provide the clue you've been waiting for. Training T Nation August 13