Another day at the gym, another round of “crazy things people do when they work out.”
Did I ever tell you about the one time I saw a trainer instruct his client to stand on a Bosu ball, wearing boxing gloves, and then do some sort of reverse punch/backhand punch while the trainer was BEHIND him? he holding the pads?
I was speechless…until, in the same gym, I saw a different trainer instruct his client to put his back foot on a Bosu ball and his front foot on a dumbbell face up (!!!) and do split squats.
Seriously, the trainer had his client stand on a dumbbell. What’s wrong with these guys? Anyway, I didn’t see anything that silly this weekend, but I did see a guy do arms, chest presses and then cleans, and superset presses with squats.
Probably one of the worst training orders I’ve ever witnessed. So today we are going to cover the best exercise order to get the maximum results in the minimum training time. Is that how it works.
The best order of training exercises is:
Stage 1: Warm-up
Stage 2 (optional): Skill/Power Training
Stage 3: Direct set or superset of resistance training to the main movement
Stage 4 (optional): Superset of Minor Movements or Circuits
Stage 5: Core training
Stage 6: Interval Training
Let’s look at each stage in more detail.
Stage 1 – Warm-up
This is not the time to jump on the treadmill. That doesn’t prepare you for stages 2-5. So we skip that and focus on a general warm up with bodyweight exercises that hit all the major muscle groups and joints.
Stage 2 – Skill/Power Training (optional)
Skill and power training should be done at the beginning of a workout while your neuromuscular system is fresh, not fatigued. That’s why you shouldn’t do a power clean at the end of a workout or superset with squats. Unless you like injuries and don’t like results.
Skill and power training is also optional for fat loss, but if you have athletic or maximum strength goals, this is the time for the most effective training.
Also, this type of training is not bad for losing fat, but it should be done in a form suitable for all levels.
Even beginners can do power training, such as very low box jumps (4 to 6 inches), that is, jumping from the ground to a resistant surface, such as an elevated aerobic step.
Anyway, this is a complex topic and we can come back to it another day.
Stage 3: Major Movement Resistance Training (straight set or superset)
If you’re training to lose fat and do the most work in the least amount of time, you’ll stick to supersets as described in the Turbulence Training workout. Simple and effective goal.
However, if you want to dramatically increase your strength on the bench press, deadlift, squat, power clean, pull-up, or one-legged squat, you can also do straight sets before starting supersets.
With the straight sets approach for strength, you will rest more (2-3
minutes) between sets.
Alternatively, you could layer one of those strength exercises with a minor, non-competitive movement or stretch.
For example, if I’m focusing on bench press strength, I could stretch the psoas (hip flexor) area between sets, or superset dumbbell rear delt raises, something that uses the time between sets but doesn’t affect my strength performance.
Again, another long topic for another day… and future Meathead training.
Stage 4 – Minor Movements (Supersets or Circuits)
I think you’ll get more muscle development and strength gains when you choose supersets over circuits. That being said, if you just want to lose fat and maintain lean muscle mass, you can finish your workouts faster by organizing your workouts into metabolic resistance circuits.
Stage 5 – Core training
I prefer this term to ‘core training’, but we are essentially discussing the same thing. Work your abs, obliques, lower back muscles, etc., using stability exercises – as is done in ALL workouts. No abs, no abs. Sometimes old school is good, but not when it comes to abdominal training.
6 – Interval Training
Instead of doing long, slow, boring cardio, you’re going to use interval training to burn belly fat. You’ll only need to spend 15-20 minutes doing interval training, instead of 40 minutes or more on cardio.
That wraps up the perfect order of fat-burning training exercises. You’ll save time and money with this plan, while getting more results and the body you deserve.