24 HD Fat Loss Weight Training System Advanced Strategies
By: Eric Serrano MD and Scott H. Mendelson
Advanced and experienced trainees require more frequent strategic changes due to the maturity of their nervous system. We alter the number of reps, sets, rep speeds, rest periods, grip, rep executions and more every two to three weeks to keep the body progressing quickly. Increasing the strategic challenges involved with interval training including venues, sprint interval timing, and resistance are also crucial. Going into the gym without the right plan for your needs is simply wasting your time and effort.
|A1.||High Cable Arm Extension||2||8||3-1-1-2||45|
|A2.||Unilateral NG Pull Down||2||8||3-1-1-2||45|
|B1.||Semi Neutral Grip 30 Degree Incline Press||3||8||3-2-1-1||60|
|B2.||Chest Supported UH Row||3||8||3-1-1-2||60|
|B3.||Close Grip Push Ups||3||8||3-2-1-1||60|
|B4.||Chest supported NG Row||3||8||3-1-1-2||60|
The 1 ¼ rep executions demonstrated in the 24 HD advanced training video is just the tip of the iceberg in regards to tactics we have available to accelerate client body transformations.
GCX10 physique and performance enhancer changes the game
GCX10 physique and performance enhancer taken 30 minutes before training gives serious trainees the ability to push their performance to the limit while attacking stubborn body fat. The proprietary GCX10 contains an even higher amount of ATP used in a 2013 published research study which demonstrated doubling strength increases of the 1 rep max of the squat and dead lift over 12 weeks vs. the control group. (2)
The participants using ATP also gained nearly twice the amount of lean muscle tissue over the 12 week study while showing fewer signs of fatigued during higher volume training phases.
A Ground Breaking 8 week study published in the British Journal of Medicine during 2010 demonstrated that daily intake of Lactoferrin produced a significant decrease in visceral fat and total body fat. The group using Lactoferrin lost an average of 1.79 inches of body fat from their waist while the control group lost only .35 inches over the same time period. (1) The GCX10 proprietary ingredient blend includes more Lactoferrin in 4 capsules than what was used in the study to improve client belly fat burning!
A set lasting 36 seconds will feel like an eternity
Following a couple warm up sets pick a weight load you can do for 6 reps with the proper form and repetition speed. Each rep is going to last 6 seconds based on the speed of reps assigned making each set last a total of 36 seconds. The 36 seconds is going to feel like an eternity with a challenging weight load as most sets last less than 20 seconds based on years of our observations in commercial gyms. Bring a stop watch to the gym to enforce the proper length of sets and rest periods.
Finding the right time under tension length
Advanced clients can progress to sets closer to 60 seconds after building a base of strength endurance. Individual trainees have different muscle fiber type dominance which help to determine the best training methods for their needs. Athletes with an endurance body type will do better with longer set durations. A natural sprinter needs higher loading with set lengths around 40 seconds.
Weekly load increases accelerate fat burning
I can promise you based on 15 years of experience working with successful transformation clients that your training performance will have a huge impact on your rate of fat burning success. Improving your performance each session over the course of a six week plan is absolutely crucial for maximizing the release of fat burning hormones. The body thrives on performance improvement and quickly adapts when using the same weight loads, exercises and other factors over and over again.
Gain muscle and lose body fat at the same time
This may come as a shock to traditionalists, but for most trainees using more sets and lower rep ranges to allow for higher loading are the keys to adding muscle while losing body fat. In this case we could use four giant set revolutions with six reps per set to support the higher loading necessary to stimulate fast twitch muscle fibers. Fast twitch muscle fibers have the greatest potential for growth.
Email Scott@infinityfitness.com to discuss your situation and transformation goals today.
(1) Potent anti-obesity effect of enteric-coated lactoferrin: decrease in visceral fat accumulation in Japanese men and women with abdominal obesity after 8-week administration of enteric-coated lactoferrin tablets. British Journal of Nutrition. 2010 Dec;104(11):1688-95. E publication 2010 Aug 9.
(2) Effects of oral Adenosine-5′- triphosphate (ATP) supplementation on athlete performance, skeletal muscle hypertrophy and recovery in resistance trained men. Nutrition & Metabolism 2013