Wednesday, February 4, 2009
Metabolic Density Training
As you may or may not know, I'm a big fan of Alwyn Cosgrove's training principles and philosophies. The way I see it, Alwyn takes a no nonsense approach to training which gets his clients what they want...results. About a month ago I purchased a DVD from Alwyn called Metabolic Acceleration Training, which shows a few ways to increase your metabolism and burn fat, without doing typical cardio. One of my favorite examples shown on the dvd is called Metabolic Density Training.
MDT is a variation of a type of training developed by Charles Staley, in which 2 exercises are continuously super set for a set period of time, usually 20 minutes, with minimal rest between sets. The difference with MDT is that there are 3 exercises that are done one after another, in a superset fashion. The most common design for these exercises would be a upper body, lower body and core exercise done in sequence, and for typically a shorter period of time.
Perform 12 reps of a dumbbell bench press and then without any rest, perform 12 reps of a dumbbell squat, and finally 12 reps of a dumbbell swiss ball crunch. Continue these 3 exercises for 5 minutes. After the 5 minutes, rest for a couple of minutes and then go for it 2 more times. Or more simply put...
12 DB Bench Press>12 DB Squats>12 DB Swiss Ball Crunches: For 5 Minutes X 3 Sets
Each time you perform a set of MDT, attempt to perform more reps in the set period of time.
Prepare to wave goodbye to that stubborn body fat and to say hello to increased levels of cardiovascular and muscular fitness!