Connect
To Top


Simple Muscle-building Fat-loss Workout



Q: Can you give me a simple muscle-building and fat-loss workout I can do at home twice a week? I’ve been lifting for three years, know the basics and have no problems with squats. Also, I’m good at chinups. I have a barbell, a bench and a power rack.

A: You asked for it! This workout consists of only one giant set and looks easy on paper (it’s not!), but it is especially effective at helping you drop fat fast while adding muscle. Even so, the exercises are extremely challenging, alternating between upper-body and lower-body movements.

 

A1) Barbell squats, 3/2/1/0 tempo, 5 x 8-10

Rest 60 seconds

A2) Chins, semisupinated grip, 3/0/1/2 tempo, 5 x 8-10

Rest 60 seconds

A3) Bent-knee deadlifts, 4/1/1/0 tempo, 5 x 8-10

Rest 60 seconds

A4) Flat-bench presses, 3/2/1/0 tempo, 5 x 8-10

Rest 120 seconds

 

Perform this workout twice a week, allowing at least two days’ rest between workouts—for example, perform it on Monday and Thursday or Tuesday and Saturday. After six training sessions, change workouts. Again, this is a challenging routine. Note that your goal is to perform 50 reps of semisupinated-grip chinups; that is, chinups with your palms facing each other.

Now here’s a two-for-one offer. If your primary goal is fat loss and your secondary goal is building muscle, simply reduce the rest intervals for the first three exercises to 30 seconds. If you want to get lean—or should I say, “get lean fast”—you need to generate physiological stress to produce as much lactic acid and growth hormone as possible. Lactic acid buildup is associated with a subsequent release of growth hormone, which can significantly increase the body’s ability to burn fat for energy while turning off its fat-storage mechanisms.

 

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com.   IM

 

You must be logged in to post a comment Login

Leave a Reply

More in Complete Workouts

  • Powerbuilding

    You don’t have to choose between being strong and looking good By Tucker Loken-Dahle   Powerbuilding is when you want to...

    Sharon OrtigasJanuary 2, 2017
  • Defining Hybrid Training

    Try this six-week program to get bigger, stronger, and all-around better. By Eddie Avakoff, owner of Metroflex LBC   I love...

    Sharon OrtigasDecember 13, 2016
  • Train to Gain: Plateau Buster

    Try this 5-4-3-2-1-blastoff strategy for big gains with your big moves.   By Steven Stiefel     No matter how hard...

    swarnavaOctober 3, 2016
  • Bigger Triceps, Better Bench

    A bigger muscle is a stronger muscle. These three triceps mass-builders can help you add more weight to your bench press....

    Iron Man MagazineJune 11, 2016
  • Back and Biceps with Jeremy Buendia!

    Build a thicker Back and Bigger Biceps with this multifaceted, free-weight workout. There’s a fine line to walk on those one or two days...

    Iron Man MagazineJune 10, 2016
  • What makes GVT so effective?

    In the golden age of bodybuilding, magazines were keen to report on the training programs of the most acclaimed champions. Idols such...

    Iron Man MagazineJune 6, 2016
  • Crazy Abs with Ako Rahim

    The journey of building muscles into a beautiful and symmetrical physique is filled with starts, restarts, doubling back, and entering unassigned...

    Iron Man MagazineMay 31, 2016
  • Do more work with David Morin

    Most guys have two settings when it comes to training: lift weights to build muscle, and do cardio to get lean...

    Iron Man MagazineMay 27, 2016
  • Broader Shoulders!

    This unorthodox shoulder program will wake up your delts to become bigger, stronger, and healthier than ever.   Shoulders are tricky. One...

    Iron Man MagazineMay 17, 2016