The Metabolic Chain Workout Metabolic Effect

28 Май 2015 | Author: | Комментарии к записи The Metabolic Chain Workout Metabolic Effect отключены
Bimota DB 4 i.e.

The metabolic chain workout by Effect.

Jade Teta

The Effect Compact Chain

We developed this workout to fill the gap between physique and the need for overload with conditioning and the need to burn fat.  Since our article on the in September 2011 Oxygen the workout has developed quite a We call them “metabolic

Oxgen Magazine Spread 2011

A chain is two or more strung together.  There are chains: (i.e. a squat/press= a linked with a shoulder 2 links in the chain)

There are chains (i.e. a burpee/push-up/row/ext/curl/press= a to push-up position, followed by a followed by a bent-over row, by a DB tricep ext/followed by a curl/followed by a press= 6 exercises in the chain)

of the chain are then “compacted” by the reps on one or more exercises each repeat of the chain. An “up overloads the reps by increasing on each repeat (i.e. low and go high). A “down-chain” overloads by decreasing them on each of the chain. (i.e. reps high and go low).

Up-chains are usually done lighter weight and down with heavier weight weight is heavy so the toughest is done first).

This is not a and fast rule, and either up or chains can be done with or heavy weights.The most rep range used in compact is 5.  This means that the exercises usually either from 1 to 5 or drop from 5 to 1.  the sequence is started over the top or bottom depending on whether it was an up or a down chain.

These are both metabolic AND cause on specific muscles so they are examples of Metabolic Effect’s of Metabolic Physique Conditioning. are often called “metabolic “compact chains”, or “metabolic chains”. Here are some using a 3 rep overload for simplicity and

Chest Press/Crunch 3-up on the press= do 1 chest press/crunch is one repeat of the chain).  Then do 2 presses and 1 crunch. Then do 3 presses and 1 crunch.

Then over….1 chest press and 1 2 chest presses 1 crunch, 3 presses and 1 crunch.  Then over again………and so on.

Chest 3-down chain on the crunch= do 1 press and 3 crunches (that is one of the chain).  Then do 1 chest and 2 crunches. Then do 1 chest and 1 crunch. Then start chest press and 3 crunch, 1 press 2 crunch, 1 chest and 1 crunch.

  Then start again………and so on.

Chest Press/Crunch double chain= do 1 chest (that is one repeat of the chain).  do 2 chest press and 2 crunches. do 3 chest press and 3 crunches. start over….1 chest and 1 crunch, 2 chest press 2 3 chest press and 3 crunch.

  Then start over so on.

The above are all short chains.  is a long down chain for

Burpee/push-up/row/press 5-down multi 5 burpees, followed by 5 pushups, by 5 bent-over rows, followed by 5 press…….then………4 burpees, followed by 4 followed by 4 bent-over rows, by 4 shoulder press…….then………3 burpees, by 3 pushups, followed by 3 bent-over followed by 3 shoulder press…….then………2 followed by 2 pushups, followed by 2 rows, followed by 2 shoulder burpees, followed by 1 pushups, by 1 bent-over rows, followed by 1 press…….THEN REPEAT………5 burpees, by 5 pushups, followed by 5 bent-over followed by 5 shoulder press…….and your way back down

Row/Ext/Curl/Press 10 down chain on the 10 rows, followed by 1 DB tricep followed by 1 DB curl, followed by 1 press……..then…….9 rows, followed by 1 DB extension, followed by 1 DB curl, by 1 shoulder press……..then…….8 rows, by 1 DB tricep extension, followed by 1 DB followed by 1 shoulder press……..then…….7 followed by 1 DB tricep extension, by 1 DB curl, followed by 1 shoulder rows, followed by 1 DB tricep followed by 1 DB curl, followed by 1 press……..then…….5 rows, followed by 1 DB extension, followed by 1 DB curl, by 1 shoulder press……..then…….4 rows, by 1 DB tricep extension, followed by 1 DB followed by 1 shoulder press……..then…….3 followed by 1 DB tricep extension, by 1 DB curl, followed by 1 shoulder rows, followed by 1 DB tricep followed by 1 DB curl, followed by 1 press……..then…….1 rows, followed by 1 DB extension, followed by 1 DB curl, by 1 shoulder press……..THEN REPEAT……10 followed by 1 DB tricep extension, by 1 DB curl, followed by 1 shoulder work your way back again.

Then start over so on.

Picking weights:

The choice of is a 10 (if it is a 5 chain) to 20 (if it is a 10 chain) rep max on the weakest


Rest-Based Training (RBT):

As you can see the training concept makes system possible. You can do these in or for time, but either way you will to be resting and pushing using the RBT even within a set if that is the way you are it.  At the end of the set you will simply a longer structured rest.

Of if you are doing it for time you just go time is up starting and stopping as for rest.Interval Weight Training:These are a great way to do interval training they are so anaerobic in nature.

A 5 up or down chain using to moderate weights and followed by a is much like doing an all out It is one of the more fun ways to do intervals. can be done as RBT intervals or as standard that have a defined period.

  You will likely need to for the RBT concept during the working as some may need rest to the set.Compound Cardio:Using these with light weight and slow and steady in a pacing is a fun an interesting way to do steady state without having to get on a bike or go for a

Full Body Chain= Curl/Press/Stand/Lunge/Row/Lunge/Side raise. The chain can be at any move or multiple moves.

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