The power of finishers – how a simple ‘tweak’ will get you lean and ripped
Getting ripped and burning fat should not be complicated.
“Basically, it’s the longest 5 or 10 minutes of your life. And just like the name implies, it should be performed at the end of your workout. There are two reasons why.
First, your available energy stores are lower than normal after a strength training session. This depletion creates the ideal time to augment the demand for energy since your metabolism will trigger hormone-sensitive lipase in adipocytes in order to provide this energy. Translation: you can stimulate a helluva lot of fat burning at the end of a workout.
Second, if you do a finisher correctly, you won’t want to do anything
afterwards. A finisher should be exhausting up to the edge of nausea,
and even though you might feel a bit queasy for a few minutes, you can
take pride in the fact that you stoked your fat-burning engine that had
been stored away since last summer. The proton accumulation and muscle
acidification that caused the nausea are a powerful stimulus for fat
loss.”
What are some examples of finishers:
Finisher #1:
- 60 seconds of jump rope as fast as possible, immediately followed by 10 burpees
- 45 seconds rest,
- Repeat 5 times.
Finisher #2:
- 60 seconds kettlebell swings as hard as possible
- 60 seconds kettlebell clean and press as hard as possible
- rest 60 seconds
- 50 seconds kettlebell swings as hard as possible
- 50 seconds kettlebell clean and press as hard as possible
- rest 50 seconds
- 40 seconds kettlebell swings as hard as possible
- 40 seconds kettlebell clean and press as hard as possible
- rest 40 seconds
- 30 seconds kettlebell swings as hard as possible
- 30 seconds kettlebell clean and press as hard as possible
- rest 30 seconds
- 20 seconds kettlebell swings as hard as possible
- 20 seconds kettlebell clean and press as hard as possible
- rest 20 seconds
- 10 seconds kettlebell swings as hard as possible
- 10 seconds kettlebell clean and press as hard as possible
Finisher #3:
Choose a weight that you can do 10 overhead presses with, then in a circuit fashion do:
- 10 high pulls
- 10 bent over rows
- 10 front-squats
- 10 squat thrusts
- 10 overhead presses
- rest 45 seconds
- 8 high pulls
- 8 bent over rows
- 8 front-squats
- 8 squat thrusts
- 8 overhead presses
-
rest 30 seconds
- 6 high pulls
- 6 bent over rows
- 6 front-squats
- 6 squat thrusts
- 6 overhead presses
-
rest 20 seconds
- 4 high pulls
- 4 bent over rows
- 4 front-squats
- 4 squat thrusts
- 4 overhead presses
-
rest 10 seconds
- 2 high pulls
- 2 bent over rows
- 2 front-squats
- 2 squat thrusts
- 2 overhead presses
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