VETVERBRANDNG
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Lift heavy to maintain lean muscle mass and preserve strength
Sterker worden is altijd een goede strategie, ook voor een hoge vetverbranding. De focus moet liggen op de grote compound oefeningen. Denk hierbij aan oefeningen als de squat, deadlift, lunges, bankdrukken, row en pull up. Kies hier voor de zware gewichten zodat de herhalingen relatief laag blijven, denk aan 4-8 reps. Ook bij een negatieve energiebalans zal dit jouw helpen om ...
Continue lifting heavy to maintain lean muscle mass and preserve strength. Even in a sharp calorie deficit, heavy training helps you maintain anabolic hormone levels and maximize muscle retention. Pick two to three lifts and continue to train purely for strength.
Then add high-intensity strength circuits. Pick three movement patterns and sequence your exercises in a tri-set (three exercises performed one after the other with no rest between them.)
The goal is to increase training density – do more work in less time. This is effective in short doses since lifting with relatively heavy weight and short rest periods stimulates a large HGH response, which in turn accelerates fat loss.
SAMPLE CIRCUIT WORKOUT
A1)
B1 Chin-Up x 8 reps
B2) Farmers Walk x 25 meter
B3 Dumbbell Push Press x 10 reps
B4 Dumbbell Goblet Lunge x 6 reps
4 sets met 30-60 seconds rust
C1 One-Arm Dumbbell Row x 8 reps /arm
C2 Feet-Elevated Push-Up x 15 reps
C3 Romanian Deadlift x 15 reps
C4 Ab Wheel Rollout x 15 reps
Metabolic Finisher
* One-Arm Dumbbell Row — Rest 60-90 seconds
Try to avoid cumulative fatigue, particularly with your grip. In this case, use wraps and switch grips to minimize grip issues.
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