The Metabolic Chain Workout Metabolic Effect

28 May 2015 | Author: | Comments Off on The Metabolic Chain Workout Metabolic Effect
Bimota DB 4 i.e.

The metabolic chain workout by Metabolic Effect.

Jade Teta

The Metabolic Effect Compact Chain System:

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

Oxgen Magazine Spread September 2011

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

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

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

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

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

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

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

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

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

  Then start over again………and so on.

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

  Then start over again………and so on.

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

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

Row/Ext/Curl/Press 10 down chain on the row= 10 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….9 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….8 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….7 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….6 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….5 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….4 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….3 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….2 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..then…….1 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..THEN REPEAT……10 rows, followed by 1 DB tricep extension, followed by 1 DB curl, followed by 1 shoulder press……..and work your way back down again.

Then start over again………and so on.

Picking weights:

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


Rest-Based Training (RBT):

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

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

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

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

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

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