2020. 2. 11. 08:58ㆍ카테고리 없음
A multitude of strength programs have been devised throughout the years that promise to deliver serious and uncompromising results. Whether promising to add significant strength and size gains to an athlete's frame, in the form of a classic powerlifting approach adopted by the likes of Louis Simmons of Westside Barbell, or enhancing an athlete's explosive power qualities via an Olympic lifting approach popularized by Will Fleming, the list goes on in terms of coaching influences and effective program design.RELATED:Aside from strength and power gains, the issue of how to lose body fat is arguably the next most sought-after program design and training advice topic.
However, when it comes to the age old question of 'how to lose body fat,' the training market is flooded with fad programs and bunk training gadgets that promise to help athletes and general populations get the shredded bodies they have always wanted.The reality for athletes however is that the programs that have traditionally centered around losing body fat often come at the expense of performance. Having a 6-pack may give an athlete the confidence to wear his or her favorite bathing suit at the beach, but such confidence will count for nothing if it comes at the expense of strength, size, power, speed and all the other on-field athletic qualities associated with consistent and intense weight training.RELATED:Athletes need to look at fat loss differently from non-athletes.Aside from the self-confidence that is naturally associated with the improved aesthetics of being lean, having minimal body fat has significant performance benefits on the court, field or ice. Decreased intracellular fat stores lowers muscle viscosityJust like motor oil provides essential lubrication to a car engine (allowing that engine to exhibit more horsepower), reductions in body fat are associated with greater contractile properties of working muscle. Namely, body fat (like a back-pack full of bricks) is effectively dead weight for speed and power athletes. Reducing body fat means working muscles encounter less physical resistance and contract with greater force and speed! Greater relative strength levels can be achievedRelative strength is defined as an athlete's maximal strength levels (usually measured through a key lift like a Back Squat) divided by his or her body weight. For comparative purposes, more collegiate and professional strength coaches continue to look at relative strength numbers (compared to absolute strength numbers which are independent of body weight) to standardize testing procedures and provide constructive feedback to head coaches about an athlete's performance levels.In sports with weight classes like boxing and MMA, relative strength counts for everything, as it is often relative strength levels that so often determines the outcome of a match, since striking power and grappling ability are all directly related to strength.
Simply shedding body fat allows athletes to instantaneously improve their relative strength levels and, as a result, their performance. Less physiological stress is ultimately placed upon the athlete, enhancing work capacity and improving recoveryFrom a recovery standpoint, increased levels of body fat place more stress on the body's physiological systems, including the central nervous system (e.g., the aforementioned increases in muscular viscosity), the cardiovascular system, and the body's overall metabolic systems. As a result, an athlete's body becomes more susceptible to fatigue, as it has to work that much harder with each muscular contraction to produce force and energy.For your typical lineman in football, this means more energy is expended during each down and that less recovery can take place between downs. Taking this concept a step further, periodization—which I describe as akin to a cooking recipe or game plan—is the process by which the training variables are arranged to maximize a particular athletic quality (e.g., power, max strength, etc.) while minimizing the interference effect encountered when trying to train lots of desired athletic attributes all together. Just as some coaches are fond of the expression 'You can't sit on two horses with one butt,' the overriding sentiment is that less is better when it comes to selecting and improving a number of training/athletic qualities at any given time.
Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals. Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat. This method is called the 'German Body Composition' program, or GBC for short.
While many people in the field–TC included–have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect. Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training!
In fact, if the program is done correctly, GH production is 9 times normal–enough to make an army of dwarves grow tall. While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs. Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance. At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed. I simply challenged them to do 3 circuits of the following: 12 squats (at 12RM) Rest 60 seconds 12 chins (at 12RM) Rest 60 seconds 12 deadlifts (at 12 RM) Rest 60 seconds 12 dips (at 12 RM) Despite their confidence, they only completed one circuit and promptly turned green.
The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair. The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps.
You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps. The Advanced GBC Program You will perform 2 exercises each training session using the following split: Day 1: Chest and Back Day 2: Legs Day 3: Off Day 4: Shoulders and Arms Day 5: Off Repeat The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.
Here are some suggested movements, along with the prescribed rest periods. Day One: Chest and Back Exercise Sets Reps Rest A1 Incline Dumbbell Presses at 45° angle 3 6 10 sec. A2 Incline Barbell Presses at 45° angle 3 12 10 sec. A3 Incline Dumbbell Press at 30° angle 3 25 2 min. B1 Weighted Chins 3 6 10 sec.
B2 Bent-Over Rows 3 12 10 sec. B3 Seated Cable Rows to Neck 3 25 2 min. Day Two: Legs Exercise Sets Reps Rest A1 Squats 3 6 10 sec. A2 Lunges 3 12 10 sec.
A3 Leg Extensions 3 25 2 min. B1 Leg Curls 3 6 10 sec. B2 Romanian Dead Lifts 3 12 10 sec. B3 Reverse Hypers or Back Extensions 3 25 2 min. Day Three: Off Day Four: Arms and Shoulders Exercise Sets Reps Rest A1 Seated Dumbbell Presses 3 6 10 sec.
A2 Seated Lateral Raises 3 12 10 sec. A3 Lateral Raises with Cables 3 25 2 min. B1 Dips or Close-Grip Bench Presses 3 6 10 sec. B2 Decline Barbell Extensions 3 12 10 sec. B3 Cable Pressdowns 3 25 2 min.
C1 Incline Dumbbell Curls 3 6 10 sec. C2 Standing Barbell Curls 3 12 10 sec. C3 Standing Pulley Curls 3 25 2 min. Additional Notes:.
If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements. Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks. Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.
You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production. Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.
Charles Poliquin Fat Loss Program
These workouts demand a high level of motivation, so you had better be on something like to help you complete the workout. Additional Notes Regarding Fat Loss As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered. First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.
Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of 'man boobs' in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem. Final Words You don't have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you'll be very pleased with your newly found definition and newly found size and endurance.