So what's the big deal about metabolic workouts?

[DarrylLicke]

So I did my first complex today. I did the following at 55 pounds, 6,5,4,3,2,1 reps with 90sec between:

Deadlift
Romanian Deadlift
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

I got slightly winded. What exactly was this supposed to do? Did I do it wrong?

[Blondell]

That's metabolic? :oops:

[Sunshine]

I did that complex with 55 lbs and 60 sec rest and it was a challenge and I was sucking wind. Methinks you need to go heavier and shorten up the rest interval.

[Erik]

Caloric expenditure and 'metabolic disturbence'.

Why the progressively decreasing reps? If these are done with enough weight, but lighter than you'd think you can go, and for sets of 5-8 reps they're ass kickers.

Provided there's still some heavy work in your program, this could be a quick finisher. Cosgrove likes these.

[Miker]

Caloric expenditure and 'metabolic disturbence'.

Why the progressively decreasing reps? If these are done with enough weight, but lighter than you'd think you can go, and for sets of 5-8 reps they're ass kickers.

Provided there's still some heavy work in your program, this could be a quick finisher. Cosgrove likes these.
Erik.. would you consider Gironda's 8x8 more towards a 'metabolic' workout...
Seems to me its very similar.. higher reps and less rest though. That workout he posted could be incredibly brutal done with some heavier weight and consistent rep ranges.

[Miker]

That's metabolic? :oops:
:confused: Have you tried doing something similar?

[donnajo]

Check out this link http://www.elitefts.com/documents/mma2.htm

[Miker]

Check out this link http://www.elitefts.com/documents/mma2.htm
cosgrove's a SAVAGE

[Tony]

Erik.. would you consider Gironda's 8x8 more towards a 'metabolic' workout...
Seems to me its very similar.. higher reps and less rest though. That workout he posted could be incredibly brutal done with some heavier weight and consistent rep ranges.

Yes

[Patricia]

Yes
Where can I find this workout, please?

[Tony]

Where can I find this workout, please?

http://forum.bodybuilding.com/archive/index.php/t-619593.html

http://www.muscletalk.co.uk/Vince_Gironda's_8x8_Routine/m_625460/tm.htm

[Patricia]

http://forum.bodybuilding.com/archive/index.php/t-619593.html

http://www.muscletalk.co.uk/Vince_Gironda's_8x8_Routine/m_625460/tm.htm
Thanks.

[Miker]

Thanks.
I have it as well.. slightly tweaked.. if you wish

[christie]

I'd be interested to see.

[Patricia]

I have it as well.. slightly tweaked.. if you wish
Tweaked?


I gave it a look--looks interesting.
However, seems that it would take some time figuring out which weight to use to hit everything just right.

[Miker]

Tweaked?


I gave it a look--looks interesting.
However, seems that it would take some time figuring out which weight to use to hit everything just right.
Took me a week... key is to find a weight that during the 5th set.. the reps 6-8 are at 95% intensity.. then sets 6-8 really smoke you.

I tweaked it by changing some of the exercises.. nothing major.

[GqArtguy]

Thanks.

This is an operative comment in the second thread:


"by the way the routine listed here is not for people starting this program. That is the routine he gave to an IFBB pro. Instead train 8x8 with 1 exercise per bodypart and train each muscle group twice a week by spliting the body into 2 or 3 workouts and training 4 or 6 days a week."

Still, I think its a lot of volume if used for single body parts.

[Miker]

This is an operative comment in the second thread:


"by the way the routine listed here is not for people starting this program. That is the routine he gave to an IFBB pro. Instead train 8x8 with 1 exercise per bodypart and train each muscle group twice a week by spliting the body into 2 or 3 workouts and training 4 or 6 days a week."

Still, I think its a lot of volume if used for single body parts.

Absolutely.. you don't want to do this unless you have been training for a while. And it is a lot of volume.. and it is painful but for the short 4-5 weeks I did it.. while I lost some strength I really found the increased blood flow and endurance beneficial.

[Sportsgirl]

Tweaked?


I gave it a look--looks interesting.
However, seems that it would take some time figuring out which weight to use to hit everything just right.

Basically you want to look at the exercise that's going to be weakest for you and choose your weight from that.

[Miker]

Basically you want to look at the exercise that's going to be weakest for you and choose your weight from that.
With the 8x8.. you use a different weight for each exercise.. not sure on the other programs here.

[DarrylLicke]

Caloric expenditure and 'metabolic disturbence'.

Why the progressively decreasing reps? If these are done with enough weight, but lighter than you'd think you can go, and for sets of 5-8 reps they're ass kickers.

Provided there's still some heavy work in your program, this could be a quick finisher. Cosgrove likes these.

Yeah I got this from Cosgrove. But the progressively decreasing reps comes from T-nation. The fact the workout was linked/mentioned to be at elite I knew about. I just didn't notice that at elite he doesn't lower the reps.

what's "metabolic disturbence"?

[DarrylLicke]

cosgrove's a SAVAGE

yes that version is cruel...at first glance. I'm going to try that version with the same weight tomorrow.

[GqArtguy]

what's "metabolic disturbence"?

Means its above your usual exhertion so your body adapts the metabolism accordingly. HIIT provides disturbance without driving you into the ground too much. Its why people do it so much.

[Leah]

I miss being able to do these. :grumble:

[DarrylLicke]

Means its above your usual exhertion so your body adapts the metabolism accordingly. HIIT provides disturbance without driving you into the ground too much. Its why people do it so much.

rudy poo candy asses....going the easy route. I'll probably be joining them after tomorrow.

[DarrylLicke]

I miss being able to do these. :grumble:

why can't you?

[Miker]

why can't you?
no legs.. lost them in horrible vacuuming accident. terrible story.. I shiver thinking about it.

[Sportsgirl]

With the 8x8.. you use a different weight for each exercise.. not sure on the other programs here.

My bad. I was talking about just the straight full body complexes.

[Miker]

My bad. I was talking about just the straight full body complexes.
no worries.. I mostly talk out of my ass anyways.. I just happened to have done the 8x8 recently.. lol Rare that I actually have experienced what I'm yammering on about. :lol3:

[DarrylLicke]

So I've done two of these types of workouts. The first one was too heavy at 75#. I didn't make it 1.5 sets before i tanked.

This week I did 60# and made it the full workout. I only do it once a week unlike the prescribed 2x a week but I switch in a tabata workout after 20 minutes walking later inthe week.

But what I'm wondering is on the elitefts elitefits (http://www.elitefts.com/documents/mma2.htm) site this is posted:



# Week one: 4 circuits x 6 reps 90s rest
# Week two: 4 circuits x 6 reps 75s rest
# Week three: 4 circuits x 6 reps 60s rest
# Week four: 4 circuits x 6 reps 45s rest
# Week five: 5 circuits x 6 reps 90s rest
# Week six: 5 circuits x 6 reps 75s rest, etc.


The "etc" bothers me. Does that mean you could continue this ad nauseum? Shouldn't/wouldn't you want to add weight? If you don't add weight you could just keep going till you're up 12 circuits or something insane like that?

[PowerManDL]

Go up to five @ 45s then add weight and repeat.