Metabolic Finisher and Strength Supersets

I’ve been experimenting with some crazy finishers – sure.  That’s what I do.  My clients love/hate them.  But something I’ve been experimenting with since about November of last year with offline/online clients has taken me by surprise.  Why?  Well, it’s unconventional.

My template for a solid metabolic resistance training program is this:

 Warm-up

“ Easier” Bodyweight Exercises (bodyweight squat, pushups, arm crosses, leg swings, planks, etc., etc.)

 Metabolic Resistance Training Supersets or Circuits

Metabolic Resistance TrainingThis is when the heavy lifting begins.  As a matter of fact, the first superset of Workout A in my upcoming monthly workout, “Metabolic Crank” is this:

 1A) Goblet Bulgarian Squat with the front Foot Elevated (8 reps/side)

1B) Pull-up or Assistant Pull-up or DB Row (6 or 6/side)

 Then, it’s the Infamous Metabolic Workout Finisher

This is when chaos and awesomeness is poured into the workout and you polish off your MRT session with a finisher, leaving everything on the gym floor… or basement floor…or kitchen (wherever).

Every once in a while, I will put in a conditioning circuit, like a circuit of bodyweight exercises and KB/DB Swings, etc., etc after the strength part before the finisher.  It really depends on the entire program as a whole.

So, there’s my “template” if you will.

First, let’s do a golf clap for the title, “Metabolic Crank”.  That is pretty clever.  It came to me out of nowhere on a walk to my gym.  I love it when that happens.

Second, as “What are you talking about dude… you have a monthly workout?” goes through your head, the answer is, “yes”.  I am aiming to start that membership next month (stay tuned my friend).  My web guy is on it like ugly on a Lady Gaga costume.  By the way, it’s going to be awesome – photos, workout log, and other goodies.

Anyway, like I said, since November, I’ve been experimenting with a weird method with my offline/online clients using unconventional strength/finisher supersets.  That sentence had a lot of commas.

Yes, you read that right – strength and finisher supersets.  On paper, it doesn’t make sense.  But why not try something out of the ordinary and see what happens?

My opinion – as long as you’re getting results and you’re staying consistent with your workouts, AND you’re staying injury-free, then go for it.

Here is how it works – you do a strength move immediately followed by a “finisher” move.  So, in other words, something like this:

 1A) DB Reverse Lunge (8/side)

1B) Burpees (10)

Rest 1 minute and repeat 2 more times

Google rocks. I put in "awesome" and this came up. Good times.

It’s weird, it’s different, and it’s awesome?  That’s what one of my online clients said.  So, I started to experiment with them myself.  Yeah, it is fun.  It’s also very challenging.  Another way to incorporate this mad method is to do a heavy set (say 6-8 reps), followed by a lighter set (15-20 reps).  For example:

 

1A) DB Row (6/side)

1B) Goblet Squat (20)

Weird. Different. Awesome.

But before I officially certify something “awesome”, I must see that it is working as far as results.  It’s one thing to do something “fun”, but does it produce results?

The relieving answer – yes, it does.  My clients are still able to lose fat.  As a matter of fact, two clients that used this method placed and won first and second place in the TT Transformation Contest.

So, as I put together my monthly workouts, I’ll probably use this method every once in a while.  It fits with my mission – to get people addicted to working out.

Anyway… let’s do one!  Don’t be a wuss… try it.

1A) DB Row (6/side)

1B) Lunge Jumps (10/side)

Rest 1 minute and repeat 2 more times

 2A) DB Lateral Lunge (8/side)

2B) Burpees (10)

Rest 1 minute and repeat 2 more times

 3A) DB Incline Chest Press (10)

3B) KB/DB Swings (20)

Rest 1 minute and repeat 2 more times

 4A) DB Rear Lateral Raise (12)

4B) Mountain Climbers (20/side)

Rest 1 minute and repeat 2 more times

Ridiculous.  Awesome, but ridiculous.  We hit the total body with that doozy.  My personal favorite is the incline press and swings superset.  Good times.

Have fun with that one, and let me know how it goes.

May you never, EVER get bored working out,

Mikey, CTT