COSGROVE AFTERBURN PDF
The Transformation King has written an excellent fat loss program (‘Afterburn’ and ‘Afterburn 2’), and perhaps more importantly, has shared his. Product Review: Alwyn Cosgrove’s Afterburn If you aren’t familiar with Alwyn Cosgrove’s stuff, you’re really missing out; here is a guy who has. Sucker Punch: Alwyn Cosgrove – This is a fantastic interview at T-Muscle with one of my best friends and mentors in the industry. Alwyn calls it like he sees it.
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A Better Way I’m a huge believer in using the “alternating set” system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting “true” rest. In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat.
So, in effect, I’ve almost tripled the rest period between squat sets 60 seconds plus time taken for push-ups plus 60 seconds as opposed to using a straight set system. And for fat loss training, it’s unparalleled. However, the biggest problem or complaint I get from clients who use commercial facilities is that it’s really hard for them to tie up two pieces of gym equipment at peak hours. I have my own facility, but I realize this can be a real problem elsewhere. So I started experimenting with a few things — doing dumbbell lunges and push-ups for example, or step-ups and dumbbell bench presses — where I could use one set of dumbbells and one piece of equipment.
It was an okay compromise, but it started to somewhat limit my exercise selection. And to be honest, it still had the issue of people working in and possibly disrupting your rest periods. So I went a step further. What if I created a fat loss or conditioning program based around one piece of equipment — where you stayed in the same spot, using the same load for the entire duration.
So I tried it. I just hoped that it would work as well as alternating sets for fat loss and conditioning, or at least close enough that it wasn’t too much of a tradeoff. As it turns out, it worked better! In fact, it worked so well that it became a cornerstone of my conditioning programs with several athletes.
Now I’m not the first person to ever use complexes. But after talking to Dos we couldn’t find any formal classification of what constituted the difference between combination lifts, hybrid lifts, and complexes. So we felt the need to define the term:.
So why do they work? Well, quite honestly, it’s because they’re hard as hell! A five-movement complex x 6 reps has a total volume of 30 reps per set! But rather than do a rep set of one exercise and have to use the pink dumbbellsyou’re only doing 6 reps before changing the exercise, so you can stay relatively heavy.
“The Afterburn Effect” – Alwyn Cosgrove
At only pounds, that comes out to pounds of total work per set. Do four sets with about arterburn seconds rest between sets and you’ll have moved 12, pounds in about eight or nine minutes. Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when you’re fresh. They’ll elevate metabolism beyond anything you’ve aftedburn experienced before. The most frequently asked question about complexes is how much load to use.
Remember, it’s a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. Now don’t go too light either. A good “Cosgrove rule of thumb” is that if you’re not questioning why in the hell you’re doing these exercises, or convincing yourself that twice around is enough, you’re not going heavy enough. Let’s get into it. Perform each complex once per week for four training sessions per week. Use the following progression:.
Try to work all exercises at a speed of reps per second. This isn’t for the faint-hearted or deconditioned. Cosgroge not a beginners routine. If you’re coming back from injury or illness, don’t try this program yet. But if you follow this routine for four weeks you’ll see a very significant improvement in your conditioning and cosfrove massive drop in your body fat! Most exercises have value if you do them correctly. Hope you’re not doing any of them. Here are the symptoms of low testosterone and everything you need to know to fix it.
How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. Losing csgrove is simple. Staying lean is difficult. Only about 10 percent of people are able to do it. Here’s what they have in common. Don’t get a shoulder injury before you even start to do reps. Here’s how to properly get your big weights in place. You know that spicy stuff every guy under 30 squeezes onto his food? It turns out it makes them stronger.
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Complexes for Fat Loss | T Nation
There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Codgrove great exercises to hammer your quads. Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. This effective program is for them.
Your workout is fat and bloated. Here’s how to trim it down to get better, faster gains in as little as 30 minutes.
You’re already doing the big basics, right? You’ll get stronger, perform better athletically and get more jacked. Training one body part per day is outdated, and full-body workouts don’t always cut it.
Push-pull-legs is superior for any goal. There is a difference.
And both variations are safe if you do them right. The dead fish factor. Here’s what all that means and how it relates to building scary strength.
This quick drill does it all: Use the muscle round technique to light up your brachialis and add size to your arms. Four rules to follow when you can only train 3 days per afterbirn, plus the 4 common mistakes to avoid. Fat Loss Training Metabolic Conditioning. The Definitions Now I’m not the first person to ever use complexes.
So we felt the need to define the term: Combo lifts are broken down into three categories: This is when two or more cosgroge are done together with a distinct pause between each. Still, never put the bar down. In this category, there’s no pause or separation between the lifts. The movements flow into one another. In fact, the previous movement sometimes isn’t completed before the next starts. Front squat into press.
Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar. Using Complexes Combo lifts are great for those who lack equipment or space. They can make good warm-ups, or can be used for metabolic work or for in-season athletic training because they’re time efficient.
If you want to try combos, use familiar movements. Don’t put unfamiliar exercises together.