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I’m constantly researching and picking through studies to give you guys the latest accurate scientific findings.
And to be honest, I’ve never seen any method burn so many calories so quickly!
This new research was revealed at the American College of Sports Medicine Annual Meeting in June 2017.
Subjects in the study torched a huge 346 Calories in just 13 minutes. How in the heck did they do that!? It WASN’T cardio or aerobics. Here’s what they did…
HOW TO BURN 346 CALORIES IN 13 MINUTES
They did 3 sets in quick succession of the following 6 exercises:
1. Bench press
2. Bent-over row
3. Bicep curl
4. Lying triceps extension
5. Leg extension
6. Lying leg curl
“In quick succession” is the key to making this work.
For each exercise they used a light-ish weight – 50% of their 1-rep max in each lift.
- They hammered out as many reps as they could for 30 seconds.
- They rested for just 15 seconds.
- They lifted again for another 30 seconds.
- They rested again for just 15 seconds.
- They lifted for a final set of 30 seconds.
That’s a total of 3 quick sets before moving to the next exercise.
That’s it! 346 Calories burned. And it took just 13 mins to complete the 3 sets of all 6 exercises.
I’d prefer you DON’T use this particular method. Yes it burns a lot of Calories, but it wouldn’t be optimal for stimulating growth (hypertrophy). I’ve got a better option for you.
As the creator of Targeted Hypertrophy Training – click here to download the workout for free – here’s how I suggest you can use this new knowledge to your advantage – but also stimulate new growth at the same time.
DO “BURN-OUT” SETS
Burn-out sets are performed after the final set of working a particular body part. Not after every set – just after the last set. To replicate this study, do 2 or 3 “drop-sets” in quick succession after that last set.
So try this on your next workout:
- When you reach failure on that last set, rest 15 seconds and grab a lighter weight and go again until failure with that lighter weight (yes the same exercise).
- Rest 15 seconds, grab an even lighter weight and go to failure.
- Rest 15 more seconds, grab an even lighter weight and go to failure. Done!
This drop-set method is what I call “burning-out” at the end of a body part.
The “metabolic stress” generated is huge and every muscle fiber will be recruited and begging for mercy! In addition to the vastly increased calorie burn, you can also expect some nice new gains. So this is a “growth version” of the results achieved in this study
Do you like techniques like this? This type of “outside-of-the-box” thinking is what forms the basis of my Advanced Blast Workouts. They include unique techniques you’ve never heard of…because I created them! They’ll take you way beyond your current levels of intensity – above 100% – or what I call Hyper-Intense Training. And it works to produce fast new gains in size (typically in 7-10 days).
If you are on the THT 3-day workout:
- Since we train our full-body on this workout, do this after the final (usually 2nd set) set of each body part.
If you are doing the THT 5-day split workout:
- Since we train 2-3 body parts per day, you will do this after the last exercise of each of those body parts.
If you love this type of thing, I have 6 x free additional advanced strategies that will crank up your intensity levels for quicker muscle gains. To put use them in your next workout, just pop in your email and click the button.
You don’t have to go to your email to click a confirm link. The required info will appear immediately after you enter your details. Enjoy! 🙂
Hope you liked this!
Do it. Adding new strategies into your workouts is fun and exciting!
I’ve a new form (see below) for you guys to get in touch with me and ask me for help. Feel free to take advantage and get the free help you need 🙂
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
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