Most people change up their weight, they change their sets, they may even change the exercises in their routine. However, not many people think of changing the way they exercise. The average person does 3 sets of between 10 – 15 repetitions. Changing the WAY you work out would be something like stacking, adding power exercises, or changing the pace of your workout. In this particular article we will talk about stacking. This type of routine can help you break your plateau and increase your muscle mass for increased fat burning in NO TIME!
Stacking involves doing a total of 6 sets. The repititions are as followed
Take a maximum of 45 seconds rest with NO rest between set 5 and 6
Set 1: 15 reps (easiest set – more like a set to warm up)
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 6 reps
NO REST then set 6
Set 6: 12 reps
Here’s an example. While doing the chest press…
Set 1: 30 pounds / 15 reps
Set 2: 35 lbs / 12 reps
Set 3: 40 lbs / 10 reps
Set 4: 45 lbs / 8 reps
Set 5: 50 lbs/ 6 reps … NO rest then drop the weight to the same weight as the set where you preformed the 10 reps (i.e. 40lbs)
Set 6: 40 lbs / 12 reps or your max
This way of training was made famous by the best selling book “Body For Life.” This program was an easy outline of a diet and workout for people who had no previous background. Millions of people got wonderful results using this program and in the past I used it myself. If you want to do it their way they you do ALL major muscle groups for the upper body (back, chest, shoulders, biceps, and triceps). The next day you do interval cardio training for 20 minutes with abdominal work. The following day you do stacking again for legs (quads, hamstrings, calfs, and glutes). You do a total of 2 days of upper body and 2 days of lower body with 3 days of cardio.
If you are going to this type of workout you MUST keep an eye on your calorie intake. Unless your goal is to gain large amounts of muscle. Keeping your calories at a controlled level ensures that you lose body fat, get lean and look wonderful for the summer months. If you have questions about this routine, feel free to write in and let us know! If you have done this type of routine in the past share you’re story with our many readers!