Method Behind the Madness- 30-30 Hypertrophy and Continuous 20-Minutes – Phase 1 2015

We have had a great phase of group personal training (bootcamp) sessions locked and loaded for you!

As you know, an inordinate amount of time has been spent researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month.

Many other boot camps / training programs simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lot of unwanted injuries.

However, everything we do at HH Fitness, Inc. is based on sound exercise science and battle-tested, in the trenches real world experience.

I have always felt that it’s important to know why you’re doing what you’re doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life.

So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge 30-30 Strength/Hypertrophy Intervals and Continuous 20-Minute Workouts coming your way this phase.

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30-30 Intervals

What is it and how do you do it?

30-30 intervals are strength/hypertrophy training bootcamp style training sessions where the goal is to make you stronger and build a leaner physique.

Each training session consists of 4-exercises that work the entire body.  You will Alternate between 30 seconds of work and 30 seconds of rest for each exercise, performing 6-12 repetitions per exercise.  Perform 5 total rounds of each exercise prior to moving to the next exercise.

If you are completing more than 12 repetitions per exercise then you need to INCREASE the intensity of your workout by increasing loads and/or using more advanced exercise variations

If you are completing less than 6 repetitions per exercise then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

 

Why does it work?

Hypertrophy is just a fancy word for muscle growth.

Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-12 reps). Sets must be performed to momentary muscle failure.

Momentary muscle failure is pretty much what it sounds like.  You lift a weight until you simply cannot lift it anymore.  This is beyond the point of muscle fatigue.  Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.  This may sound scary, but it’s really nothing to worry about.  In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!

When you train at this level of intensity you send the signal for muscle growth.  Remember, we want muscle growth because lean muscle tissue is highly metabolic.  In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul.

In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week.  That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!

I know what you’re thinking…

“Am I going to end up looking like some sort of muscle freak??”

DON’T WORRY!  YOU’RE NOT GOING TO GET BIG AND BULKY!

We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs).  One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.

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Continuous 20 minutes

What is it and how do you do it?

Continuous 20-Minutes is a density training boot camp-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.

Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you can with perfect form and technique.

The goal is to complete each circuit within 60-90 seconds and then you rest for the remaining time left in each 2-minute round. In other words, the faster you complete each round the more rest you get and visa versa.

You will perform 10 total rounds for an INSANE 20-minute metabolic workout.

If your completion time is 60 seconds or less then you need to INCREASE the intensity of your workout by increasing loads and/or using more advanced exercise variations

If your completion time is longer than 90 seconds then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

Why does it work?

Training Density” describes the amount of work completed in a certain period of time. ‘

Work” describes total training volume which is the number of reps you perform for each exercise times the loads/exercise variation used to do so.

The more work you complete in the same amount of time the greater the calorie burn and the greater the muscular demand resulting in improved fat loss and lean muscle gain.

To take training density to the next level, seek to complete MORE work in the SAME amount of time or LESS.

Since you must perform 10 reps of each exercise in the 4-exercise circuit, this can be accomplished by either increasing the load used or by using a more advanced exercise variation where applicable from week to week.

In other words:

10 reps for each exercise in the circuit X

4 total exercise within each circuit X

10 total rounds =

400 total reps in 20 minutes

For example, if you used a 10 lb dumbbell for all exercises within the circuit; that means you would have performed 4,000 lbs of work in 20 minutes- Not too shabby!

However, if you progressed to using a 15 lb dumbbell for all exercises within the circuit by the end of the phase that would mean you performed 6,000 lbs of work in 20 minutes- That’s 2,000 lbs more than you did in your first workout!

Now the only way your body could meet this increased workload is by boosting lean body mass eliminating unwanted body fat. Plus, since your heart rate will be elevated throughout the entire workout, your overall conditioning will go through the roof this phase.

This progressive overload is the key to making your body change. Simply seek to gradually move from Level I to II to III over the course of this month to best ensure you get the most out of your workouts.

Sneak Peak at HH Fitness Training Sessions of Phase 1:

Below are two sample sessions of the month.

30-30 Interval Training

20 Minutes: Alternate between 30 seconds of work and 30 seconds of rest for each exercise in the following 4-exercise total body circuit.  Perform 5 total rounds of each exercise prior to moving to the next exercise

Workout A

30-30 sample

Continuous 20 Minutes Density Training

20 Minutes: Perform 1 round of the following circuit as fast as possible within 2 minutes. Perform up to 10 total rounds for a 20-minute workout.

Workout B

2 min continuous sample

Committed to your Health,

Heath Herrera, M.Ed., CSCS

Look Better – Feel Better – Have More Energy!

 

P.S. – Go here to view the HH Fitness Boot Camp Schedule:  CLICK HERE

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