A Method Behind the Madness Post About Bodybuilding Bootcamp by Cape Town Personal Trainer JP Steyl
If your goal is to burn as much fat as possible and get in the best shape of your life, there is no disputing the ongoing science that demonstrates the effectiveness of HIIT workouts (high intensity interval training) performed in a non-competitive circuit pattern.
This can be accomplished in various ways including super-sets (alternating between two exercises that do not compete with each other such as pull ups and squats), tri-sets (alternating between three exercises that do not compete such as seated rows, squats and pull ups) and circuits (alternating between four or more exercises that do not compete with each other).
But in an effort to mix things up and keep it exciting, I would like to introduce a modern-day twist on an old favorite…
If you want to crush your workout, max out your muscle building and torch fat, this is the answer. This combination of old school body building methods and modern metabolic training is going to burn, baby, burn—no matter what fitness level you are!
Bodybuilding Bootcamp (BBBC) works by purposefully over-working muscles through repeating multiple sets of the same exercise, stopping only for small breaks between sets. The result is peak hypertrophy (muscle growth)—just as a bodybuilder achieves.
In order to gain the most growth of your muscle, you need to use moderate to heavy weight (sixty-five to eighty-five percent of your one-repetition maximum) and moderate to high repetitions (three to six sets of six to fifteen repetitions). In order to be effective, each set must result in momentary muscle failure.
Momentary muscles failure simply means that you have lifted the weights to the point that you can no longer lift them. More than simple muscle fatigue; momentary muscle failure happens when the muscle fails completely at a number of repetitions or length of time that you have previously chosen. Don’t let this scare you. You will eventually begin to enjoy it and have a good time finding out what it is like to dig deep and reap the rewards!
What is happening when you work at this level? Your muscles get “messages” that tell them to grow. Keep in mind that muscle is very metabolic: the more muscle tissue you have, the more calories and fat you will burn even during times of resting.
There are some researchers that have found that each new kilogram of muscle we gain increases the number of calories we burn each day by around fifty! So if you added just 5 Kilograms of new muscle, you would be burning an additional 3500 calories each week! That is the same as 500 grams of lost fat each week while you are resting!
Even though there is some disagreement among scientists regarding the precise amount of calories that each new kilogram of muscle burns, they all recognize that we burn more calories as we add muscle—and that’s what is important!
Now, if you are worried about looking like The Incredible Hulk or a muscle-laden bodybuilder, put your mind at ease. That is not going to happen. The people who look like that do it for a profession (and take loads performance enhancing drugs). Look at it this way: just one kilogram of muscle is about the size of your hand when you make a fist. Once you distribute this all over your body, it is nearly unnoticeable.
And women have even less muscle building testosterone in their bodies than men (ten to twenty times less!), and even so, lots of men have a hard time building up the muscle that they desire.
Bottom Line: as long as you stay away from the high doses of gamma radiation, buckets of steroids, and massive quantities of food you won’t be busting through your favorite jeans. ;-b Instead, you will look tight, toned and defined. Who doesn’t want that?
So the burning question is “HOW?” How can we join together the advantages of classic bodybuilding protocol and the newer, documented power of the high-intensity interval training (HIIT) workouts that we use in sessions?
The answer: Bodybuilding Bootcamp
You will be alternating between thirty sec of work and thirty sec of recovery for each exercise for four sequential periods. You will follow each of these periods with a one min transition time. You will do four cycles in a twenty min session.
Many bodybuilding professionals think that one hundred twenty seconds of time under tension for each part of your body is best for achieving the most hypertrophy possible. You can accomplish this with the thirty-thirty for four rounds method.
Be sure to choose a weight or exercise that will adequately challenge your muscle for approximately six to fifteen repetitions in each thirty sec work session. Keep in mind that if you want to really boost muscle growth, you need to keep it intense. Push yourself to your limits (just keep your form in check) through all the sets, especially the third and fourth rounds when you are really feeling it.
During the recovery breaks your muscles will be highly fatigued, because the breaks are so small. This will cause your body to produce growth hormone, which will further encourage the development of your muscles as well as help you burn more fat. It is a great way to surprise your body and cause beneficial changes.
Each total-body workout contains four exercises and a finisher:
Station 1: Single-leg Deadlift Variation (Left)
Station 2: Single leg Deadlift Variation (Right)
Station 3: Chest Press Variation
Station 4: Low Row Variation
Metabolic Finish: Burpees Variation
Station 1: Front Squat Variation
Station 2: Push-up Variation
Station 3: Stiff-legged Deadlift Variation
Station 4: High Row Variation
Metabolic Finish: Mountain Climbers Variation
Station 1: Bulgarian Split Squat Variation (Left)
Station 2: Bulgarian Split Squat Variation (Right)
Station 3: Overhead Press Variation
Station 4: Bent Row Variation
Metabolic Finish: Skater Jumps Variation
It is very important to understand that because you will be doing continuous sets of a particular exercise with max effort and a shortened recovery between each set, your muscles will be sorer than they would from a typical workout.
Here are some suggestions to help:
- While you are in a recovery break, stretch and flex the particular body part that is susceptible to soreness.
- Before and after your workout session, massage any sore or tight areas. You can do this with your hands or with foam rollers, soft balls or other massagers.
- Eat plenty of protein and drink a lot of water before and after your workout as well as every two to four hours during the day. Be sure to use Cipla supplements after every workout!
A final note…You will find a bonus sixty second, whole-body, metabolic finisher in each workout. This finishing exercise is there to give us a cardio-blast that will send our fat burners through the roof until the next workout. Remember, we want to build muscle AND put it to work for maximum fat loss.
Listen, you really need to get your mind prepared for this, because it is incredibly intense, but you CAN do this…
Let’s get after it!
GREATEST VICTORIES ARE BORN IN THE HEART
JP Steyl- Head Coach at ForeverStrong
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