Introduction I first discussed high-speed metabolic work in 2003 in an article I wrote for T-nation.com titled “Superman sets”. The basic premise of this method was, and still is, to perform as much physical work as possible during a set time frame. With this type of training very fast reps with a relatively light source of resistance (free-weight or elastic resistance) is the preferred approach. The objective is to perform as many complete reps as possible in the time frame prescribed by the program. This method fits right in with the high threshold training mentality since explosiveness, speed and power are emphasized. Just like with the “regular” strength exercises, during superman sets/high-speed metabolic work movement speed will eventually decrease as fatigue sets in. However it is the intent to accelerate that remains paramount to the success of this method. Why high-speed reps? Metabolic work should emphasize speed reps because these will put more strain on the fast-twitch fibers/HTMUs. Even the recruited and stimulated mixed fibers will tend to adapt to this type of training by changing their profile towards a fast-twitch one. HTMUs also tend to rely mostly on glucose for fuel. This source of energy leads to an acidification of the blood and muscle which stimulates the release of growth hormone. As you probably know, growth hormone can both stimulate muscle growth and fat loss. While a transient hormonal stimulation isn’t going to have the same effect as using exogenous chemicals, over the long-term it can play a significant role in stimulating a positive change in body composition. Simply look at the physique of athletes who compete in sports revolving around performing a lot of work in a short period of time (sprints, speed skating, jumping events, gymnastics, etc.) and you’ll see that, on average, they are the leanest and most muscular group around (without even trying to get these kind of results). So when doing metabolic work in the gym, the emphasis should be on performing as many speed reps as possible within a time frame that can lead to a significant elevation in blood acidity/lactate. Also remember that moving fast burns more energy than moving slowly. Take a car engine for example: it will burn more fuel running at 7000RPM than when running at 3000RPM. So for the same time frame, fast movements will use more calories than slower ones, which is the primary objective of metabolic sets. What set duration should we use? When using metabolic work with muscle growth and fat loss in mind the set duration should allow for the use of a moderate weigh, lifted at high speed and while inducing an increase in lactate production. Sets of less than 20 seconds should be ruled out because these will rely mostly on the phosphagen energy system (ATP and creatine phosphate) which doesn’t lead to a significant elevation of blood lactate. Sets lasting longer than 60 seconds should also be ruled out because, since the HTMUs are not fatigue-resistant, it will be impossible to maintain a high rate of work for that duration and you will have to use a lighter load to complete the set. While the load used is not of prime importance with metabolic work, it still plays a role in stimulating positive adaptations. So it should be evident that the ideal set duration is between 20 and 60 seconds. Anecdotally I found that sets of 30-40 seconds produce the best results with metabolic work. So I do recommend this as a “baseline” time range. Shorter (20-30 seconds) and longer (40-60 seconds) sets can also be used from time to time, as a change of pace. Shorter sets being better suited for maximum growth phases and longer ones for fat loss phases. What type of resistance should we use? In my original “Superman sets” article I recommended using free-weights for timed sets. While these can still be used effectively, I find that an elastic source of resistance (e.g. elastic tubing with two handles) provides better results than free-weights. Why? Because it allows you to take advantage of the high-speed execution more so than the freeweights. With free-weights you must decelerate during a very important portion of the movement, this is done as a reflex to protect the joints from a ballistic shock; the faster you move, the more time you’ll spend decelerating (and the less time you’ll spend accelerating) because you’ll need a longer breaking distance. This is not what we want! The elastic source of resistance acts as a break: the more you stretch it, the more resistance it provides. So the elastic tubing will do most of the deceleration job for you. As a result your nervous system will spend more time trying to accelerate. The elastic bands also allow you to return to the starting position faster, increasing the possible rate of work. Finally the tubing allows you to modify the resistance used during a set as fatigue sets in. When movement speed starts to slow down you can walk back so that the tubing will not be stretched as much, decreasing the amount of resistance and allowing you to maintain a high rate of work. As you can see, elastic tubing clearly is the superior choice of training equipment for metabolic work. However free-weights can still be used if no tubing is available to you. How to use it? While timed sets/metabolic work can be used as a stand-alone exercise, the greatest benefits are reached when it is super setted with a regular lifting movement. For example after performing a set of incline dumbbell press you can move on to a low-position alternate punching metabolic movement. This type of training is incredibly effective at stimulating muscle growth, fat loss and power gains. Key points 1. When performing timed sets/metabolic work you should emphasize speed of movement above all else. 2. When gaining size is your primary objective you should use sets of either 30-40 seconds or 20-30 seconds. 3. When losing fat is your primary objective you should use sets of either 30-40 seconds or 4060 seconds. 4. An elastic resistance is superior to free-weights for high-speed metabolic work. 5. To get the most out of metabolic work, super set it with a regular lifting exercise. This is especially effective during a fat loss phase. Effective metabolic exercises It’s pretty easy to come up with effective movements to use with this technique. The ones I will present are not your only options. As long as you use a high-speed of movement and the proper set duration, this technique will work. The following exercises are the ones that I use myself and with my clients. You will notice that in most cases I rely on unilateral exercises. This is both to increase HTMUs activation and to increase core involvement (unilateral work requires more stabilization) which also increases energy expenditure. Metabolic exercise 1. Low-position alternate punching Best used in conjunction with: Any type of incline pressing or incline flies Metabolic exercise 2. High-position alternate punching Best used in conjunction with: Any type of flat or decline pressing/flies Metabolic exercise 3. Low-position alternate pulling Best used in conjunction with: Any type of horizontal pulling exercise Metabolic exercise 4. High-position alternate pulling Best used in conjunction with: Any type of vertical pulling exercise Metabolic exercise 5. Alternate shoulder punching Best used in conjunction with: Any type of overhead pressing exercise Metabolic exercise 6. Alternate front raise Best used in conjunction with: Any front raise exercise Metabolic exercise 7. Lateral raise Best used in conjunction with: Any lateral raise exercise Metabolic exercise 8. Alternate upright rowing Best used in conjunction with: Any variation of the upright row, Olympic lifts or shrug movements Metabolic exercise 9. Alternate curl Best used in conjunction with: Any type of “palms up” curl Metabolic exercise 10. Alternate reverse curl Best used in conjunction with: Any type of “palms down” or hammer grip cur Metabolic exercise 11. Alternate triceps extension Best used in conjunction with: Any type of triceps work
Lower body metabolic work For the lower body the tubing exercises aren’t always ideal. Several different exercises can be used: sprints, series of jumps or high-speed lifting movements (squat for example) with a light load. Remember, speed and rate of work is what is most important. To see more about bodybuilding and training advice please follow our blog. We share Roidtest videos, Advice on Where to Buy Steroids Online, The best Bodybuilding Programs, and more. CLICK HERE
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