AGGRESSIVE STRENGTH ARTICLES
Drop Set Training For Fat Loss
By Mike Mahler
As stated in many of my articles and on my latest kettlebell fat loss DVD, the best way to win the battle against fat is to build as much muscle as possible. There are many programs to choose from and one of my favorites is "drop set training."
Drop set training is a great way to work a variety of muscle fibers and add some intensity to you’re workouts. Drop sets allow you to extend sets without burning out. You start with the heaviest set first to work fast twitch muscle fibers. Then you drop to a medium set and do more reps to work some slower twitch muscles. Finally, you end with a light high rep set to pump as much blood and healing nutrients into the muscles. Lets go over some sample programs to get you into action right away.
Monday and Thursday:
Double Clean and Military Press (using the example of a trainee that can press the 88s 5 times)
- 1x88x4 (one set of four)
- 1x70sx10
- 1x53sx20
Take 30 second breaks in between each set. When that gets easy, go from one set to the next without any breaks.
Double Ballistic Bent-over Row: (example of limit row of six reps with 97lb bells)
- 1x97sx5
- 1x70sx10
- 1x53sx20
Take 30 second breaks in between each set. When that gets easy, go from one set to the next without any breaks.
Double Suitcase Kickstand Lunge (example of limit row of 10 reps with 97lb bells)
- 1x97sx10 l,r
- 1x70sx15 l,r
- 1x53sx20 l,r
Take 30 second breaks in between each set. When that gets easy, go from one set to the next without any breaks.
Double Swing (example of limit row of 10 reps with 97lb bells)
- 1x97sx8
- 1x70sx12
- 1x53sx20
Take 30 second breaks in between each set. When that gets easy, go from one set to the next without any breaks.
While I think that hitting the weights at least four times a week is great for building muscle and fighting fat. You cannot do too many drop set workouts in a week and expect to recover fully. Thus, limit the drop set workouts to two sessions per week. On the other two days, do some moderate intensity workouts such as the following strength circuit sessions:
Tuesday
Strength Circuit:
- Double Relaxed Mil Press 5 reps
- Double Ballistic Bent-over Row 5 reps
- Double Clean and Front Squat 6 reps
- Power Wheel AB Roll Out 6 reps
- One-minute breaks in between each set and do three rounds per workout.
Friday
Strength Circuit:
- Double Hang Clean and Press 5 reps
- Alternating Bent-over Row 8 reps l,r
- Double Clean and Front Squat 8 reps
- Slow and Controlled Sit-up 10 reps
- One-minute breaks in between each set and do three rounds per workout.
Finally on Wednesday and Saturday you can throw in some light cardio sessions for heart health. No despite what the overweight aerobics instructor preaches at you're gym, cardio is not the most efficient way to lose fat. Regardless, it is beneficial for heart health and recovery from the strength training sessions.
Remember that fat loss is 60-70% diet so make the most of your workouts by eating clean!
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