July 31, 2012

Metabolic Strength Workout – Increase Strength, Power and Mass

Do you want to increase your power and strength while building lean muscle? In order to build overall strength and power, sometimes you need to incorporate heavy compound exercises into your workouts. This workout is a Metabolic Resistance Workout and unlike some my other circuits we are enhancing the metabolic effect by using heavier weights to increase strength and power. Spartacus Strength Workout – KETTLEBELL, TRX, DUMBBELL and BODYWEIGHT This is an advanced strength and power workout only. Perform each exercise one after the other for 40 seconds of work followed by 20 seconds rest. Rest for 3 minutes and repeat for 3 complete sets 1. Double kettlebell Swings (40lbs) 2. Kettlebell Clean and Press (40lbs) 3. One Arm Dumbbell Snatches — Left (75lbs) 4. One Arm Dumbbell Snatches — Right (75lbs) 5. Plyo — Pushups 6. Double KB High Pulls (40lbs) 7. TRX Side to Side Plyo-Lunges 8. Floor Press (40lbs) 9. Double Kettlebell Snatch (40lbs) 10. Renegade Row (40lbs) Note: weight indicated is per weight used by Funk. Please adjust to your level, but challenge yourself. Do you want to increase your power and strength while building lean muscle? In order to build overall strength and power, sometimes you need to incorporate heavy compound exercises into your workouts. This workout is a Metabolic Resistance Workout and unlike some my other circuits we are enhancing the metabolic effect by using heavier weights to increase strength and power. Remember, power is your ability to perform a given amount of work in a specified amount of time – it’s also known as “work capacity”. The more work you can do in a shorter amount of time, the more power you produce. Power is key when it comes to getting a lean, fit body, as it triggers a powerful neuroendocrine response—the natural release of Human Growth Hormone (HGH). HGH is triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle tissue. It also enhances protein synthesis in skeletal muscles, building stronger, larger muscles. The exercises I chose in this circuit are truly enhanced compound power movements using kettlebells and dumbbells while supplementing in a few plyometric exercises using bodyweight and the TRX. Exercises like cleans and snatches are true compound movements forcing you to use multiple muscles and joints to get it done. Plyometric movements work the fast twitch muscles in the body. Your body has faster twitch muscle fibers helping to increase muscle faster. This combination of exercises naturally increases the intensity of the workout. As usual the actual exercises in the workout include push, pull, lower body, upper body and core movements to make ensure your entire body is being targeted. The tempo of each exercise requires speed throughout with good form so we can increase the energy demand giving you a metabolic effect to burn fat and increase cardio. If you increase the number of reps within the interval time you will increase the metabolic cost. In the end this metabolic resistance will help you to increase your overall power and strength while helping you maximize fat loss while building more muscle mass.  

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