- Exercise 1 we go in BIG to create this adaptation we spoke of earlier. We want the muscle to basically say " what the hell is happening!! we need more help!". This cry for help will lead the muscle to ask for muscular connection and more of our nervous system to help out. The body has been "shocked" in yo stimulus. This is what creates a metabolic boost.
- We attempt 1-3 sets of 3- 5 reps at a MAX weight on a compound lift. Deadlift, squat, overhead press what ever has been selected for the individuals program. Females tend to be strong as hell on their legs but not so much with their upper body, so we choose according to the goal.
- 2nd exercise we use 2-4 sets at 6-8 reps to continue the assault on attempting to create the physiological and neurological adaptation and the metabolic boost. Again we stick to compound moves.
- 3/4th exercise the main work is done; now we are just going for glycogen (carb) depletion. The more carbs that are depleted the more the body will burn fat AFTER the workout! This is key! Burning extra calories when you are not even in the gym is key to long term weight control. We hit the muscles now with a different, higher volume stimulus. We are going for the BURN 2-4 sets and 10-20 reps.