How Much Should A 45 Year Old Man Bench Press 6 Phases of the Perfect Workout

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6 Phases of the Perfect Workout

Another day at the gym, another round of “crazy things people do when they work out”.

Did I ever tell you about the one time I saw a trainer instruct his client to stand on a Bosu ball, wearing boxing gloves, and then do some sort of reverse punch/backhand slap while the trainer stood BEHIND to hold the pads?

I was speechless… until – in the same gym – I saw a different trainer instructing his client to place his back foot on a Bosu ball and his front foot on an upended dumbbell (!! !) and do split squats.

Seriously, the trainer had his client on a dumbbell. What’s wrong with these guys? Anyway, I didn’t see anything stupid this weekend, but I watched a guy do arms, chest press, and then clean and press superseted with squats.

Probably one of the worst training orders I’ve ever seen. So today, we’re going to cover the Best Exercise Order for maximum results in the least amount of training time. Here’s how it goes.

The best order of training exercises is:

Stage 1: Warm-up

Stage 2 (optional): Skill / Power Training

Stage 3: Major Movement Resistance Training Straight Set or Superset

Stage 4 (optional): Superset of Minor Movements or Circuits

Stage 5: Torso Training

Stage 6: Interval training

Let’s look at each stage in more detail.

Stage 1 – Warm-up

This is not the time to jump on the treadmill. That doesn’t prepare you for steps 2-5. So let’s skip this and focus on a general body weight warm-up that covers all your major muscle groups and joints.

Stage 2 – Skill / Training Power (Optional)

Capacity and power training should be done at the beginning of a workout while your neuromuscular system is fresh, not tired. That is why you should not do power cleans at the end of a workout or superseted with squats. Unless you like the hurt and the results.

Skill and power training are also optional for fat loss, but if you have any athletic or maximum strength goals, this is the time for the most effective training.

In addition, this type of training is not bad for fat loss, it just needs to be done appropriately for all levels.

Even beginners can do power training, such as doing very low box jumps (4-6 inches) – that is, jumping off the floor onto a sturdy surface, such as an elevated aerobic step.

However, this is a complex topic and we can revisit it another day.

Stage 3 – Training Major Resistance Movement (Straight Set or Superset)

If you are training for fat loss and to get the most work done in the least amount of time, stick to supersets as outlined in the Turbulence Training workout. Simple, but effective.

However, if you want to dramatically increase your strength in the bench press, deadlift, squat, power clean, chin-up, or 1-leg squat, you can still do straight sets before going into your supersets.

With straight sets for the strength approach, take more rest (2-3

minutes) between sets.

Alternatively, you can superset one of those strength exercises with a minor movement or stretch that is not competitive.

For example, if I focus on bench press strength, I can stretch my psoas (hip flexor) area between sets, or superset dumbbell rear deltoid raises – something that uses time between sets, but it does not hinder my performance of strength.

Again, another long topic for another day…and a future Meathead workout.

Stage 4 – Minor Movements (Supersets or Circuits)

I believe that you will get more muscles and gain strength when you choose supersets over circuits. That said, if you just want to lose fat and maintain lean muscle, you can finish your workouts faster by organizing your workouts into metabolic resistance circuits.

Stage 5 – Torso Training

I prefer this term to “core training”, but essentially we are discussing the same thing. Work your abs, obliques, back muscles, etc., using stability exercises – as is done in ALL exercises. No crunches, no sit-ups. Sometimes old-school is good, but not when it comes to ab training

6 – Interval Training

Instead of doing long, slow, boring cardio, you should use interval training to burn belly fat. You only need to spend 15-20 minutes doing an interval workout, instead of 40 minutes or more of cardio.

That wraps up the perfect order of fat burning exercise. Save time and money with this plan, while getting more results and getting the body you deserve.

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