Get Ripped - Intermediate Metabolic Training

In a previous Blog entry I gave an example of how you might use 'Metabolic Resistance Training' with a beginner using exercises that might be suitable for the skill level and training age of your client.

Today I'm going to continue this theme, and provide a video showing how you might design a metabolic workout for an intermediate client in the gym so we can really fire up the calorie burning and maximise EPOC. I personally think this type of training is ideal for a time efficient but effective workout. It's probably best used as part of a "split" program - this workout targets primarily the upper back  so an intermediate client might train like this using 3-4 different sessions per week, covering all the major muscle groups over a one week cycle.

In my previous Blog entry I also provided some broad guidelines that you could download for how you might use Metabolic training with clients at different training ages. The workout in my video clip might be suitable for a client who has been training regularly for 6-12 months, and has achieved a reasonable level of overall strength & fitness.

 The video illustrates a possible approach for intermediate clients, but a few important guidelines include:

1. No rest between exercises - at the end of a set, have a timed rest of around 1-2 minutes before repeating.

2. Stick primarily to compound movements, this workout contains 4 x compound upper back movements and one isolation exercise.

3. Intermediate trainers are ready for the introduction of more challenging exercises. Note the full body pull-ups here - you could use a powerband to modify the pull-up if required.

4. You should not feel fully recovered before beginning the next set. This type of training is designed to achieve high levels of fatigue at force you to failure.

I hope you take some ideas away from the video, happy training!

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Acknowledgement to Vubui on Flickr for the pics I have used in this Blog entry. You can see his pics at http://www.flickr.com/photos/vubui/