Tip Burn Fat Lifting Weights 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 Burn Fat Lifting Weights You don' t need cardio equipment to get ripped This method uses weights and bloodflow manipulation to mobilize fat Take a look by Christian Thibaudeau August 2, 2016January 19, 2022 Tags Metcon, Tips, Training Upper Lower Alternating Sets for Fat Loss By doing two exercises that target muscle groups that are far away from each other (for example, quads and shoulders) in rapid succession, the body has to quickly adjust blood flow to the working muscles on different "ends" of the body. This constant need to adjust blood flow makes the heart and vascular system work extra hard. This is great for mobilizing fat and cardiovascular health. Stick to slightly lower reps so you can handle fairly heavy weights while still getting the metabolic boost and cardio effects. Shoot for 6 to 8 reps per set, but you can go up to 10-12 reps on some exercises. Pair two exercises together and rest roughly 20-30 seconds between both. Example: Leg press, 10 reps Rest 30 seconds Dumbbell shoulder press, 8 reps Rest 30 seconds Leg press, 10 reps Rest 30 seconds Dumbbell shoulder press, 8 reps Rest 30 seconds Leg press, 10 reps Rest 30 seconds Dumbbell shoulder press, 8 reps The Rules You can use any exercises you want, but for best results apply these rules: Include one upper body and one lower body exercise per pair. Try to avoid exercises with a strong postural component, like squats, deadlifts, and bentover rows. If you're not used to high density training, you might find it hard to maintain a proper lifting posture when you get tired. You can use isolation exercises, but do them near the end of a workout or pair them with a very demanding lift. Start at 3 pairings per workout until you become more efficient at high density work, then consider moving up to 4. Control the eccentric or negative portion of the movements, even going fairly slowly. 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 Jack Up Your Arms With Mechanical Drop Sets With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth. Arms, Training Christian Thibaudeau September 8 Training Tip Continuous Tension Rack Pull The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps. Bodybuilding, Exercise Coaching, Tips Mark Dugdale February 14 Training Get Bigger and Stronger Even Banged Up Losers use injuries as excuses to be lazy. Winners find ways to work around them. Here are 17 tips for wounded winners. Bodybuilding, Powerlifting & Strength, Training Ben Bruno June 6 Training Tri-Sets For New Muscle Growth Three lifts in a row. Minimized rest. Add this unique tri-set and autoregulation method to your training to accelerate muscle growth. Bodybuilding, Exercise Coaching Merrick Lincoln, DPT March 10