Originally posted by Lifeguard
Metabolic training is basically this...
3 sets x 3 reps each exercise, superheavy weights, and about 30 secs rest between sets, and 2-3 exercises per bodypart...the whole point is to keep your heart rate high up. And if u r on ECA/NYC while doing this....it will burn fat....
Right... but a standard Metabolic Conditioning Routine, is a little different. It's also been recently updated to be useful in increasing muscle mass, by following progressive overload. Basically, it is 3 sets of exercises, but the reps and weights are different. Begin by going to failure with a weight at 10 reps, then immediately go to the second exercise and do 10 reps to failure, then the third exercise. Take a 30 - 60 second rest, and start again. Do it all through, 30 - 60 seconds rest, and do it a third time, You'll be panting like a horse!
On the very next workout(usually EOD to take advantage of muscular hypertrophy theories) increase weight for every single one of those exercises. Go to failure at whatever your highest reps are, and repeat like the prior day. *EVERY* single workout, increase weight, and go to failure. Go every third day if the stress is becoming too much, but try to keep the workouts frequent.
The standard sample routine for this is:
Day 1: Chins @ BW, Dips @ BW, Squats of 15 - 20 at failure
Day 2: Chins @ BW + 5lbs, Dips @ BW +5 lbs, Squats at + 5 - 10 pounds from prior.
Day 3: Chins @ BW + 10... or if that's too much of a drain, go for BW + 7.5, just make sure you're increasing by *some* amount.
Repeat like this for as long as necessary. Obviously you'll reach a point where so much weight has been added that 2 or 3 reps is pure hell and failure. That's when you should switch up the routine(possibly continue Metabolic Conditioning with other exercises, if your not at your goals yet.)
If using PH's, I'd suggest the above workout at 6 triple-sets, rather than 3. Now that's rough. I'm planning on using this on my third cycle, currently on #1 of my 2 on 2 off, 2 on 2 off, 2 on lots off. During the two weeks on, do 6 sets. Two weeks off, do 3 sets, but still increase that weight. I would not be at all surprised if this caused a fairly good body recomposition.