Body Transformation
How to do Metabolic resistance training and 50 effective exercises and pieces of equipment for it – Part 2
Having briefly covered what MRT was in Part 1 – What is MRT and why should I do it?, it’s time to discuss how to put it into practice. This should go without saying, but of course you should sufficiently warm up before you take on an MRT routine for at least 5-10 minutes. You could lightly run through a ‘warm up round’ of the exercises you plan to do also by simply using around 50-75% of the weight you intend to use during the routine. From there it is up to you what you choose to put into your routine. MRT is going to work best if you select Compound exercises (Exercises that use more than one muscle group at a time – usually one large and several smaller muscle groups). Obvious reasoning for this is to try and work as much total musculature in one routine. So equipment and exercises like the following will fit in well to an MRT routine: – Squats (goblet, front, back, zercher, hack, pistols, sumo….)
– Deadlifts (Regular, romanian stiff legged, sumo, single leg….)
– Kettlebell swings
– Lunges
– Leg press
– Bench Press (dumbbell, barbells…)
– Floor press
– Military press (in front and behind neck)
– Pull Ups (narrow or wide grip)
– Dips
– Press ups
– Inverted Rows
– Push presses
– Plank and it’s variations
– Russian twists
– Wood chops
– Turkish get up
– Sled pushes and pulls
– Battle ropes (slams, ripples, corkscrews, over and unders, whips….)
– Clean and Jerk
– Snatches
– Burpees
– Lat pull downs
– Cable crossovers
– Bent over rows
– Shoulder presses
– Flyes
– Farmers walks
– Yoke carry
– Kettlebell Cleans
– Kettlebell Snatches
– Kettlebell High pulls
– Kettlebell Windmills
– Kettlebell Waiters walk
– Way more Kettlebells!!!
– Vipr Thread the needle squats
– Vipr Rainbows
– Vipr Lunge uppercuts
– Vipr Shovels
– Vipr lateral shuffles with tilt
– Vipr Thrusters
– Tyre flipping
– Sledgehammer smash on tyre
– Medicine ball slams
– Box jumps
– Barbell Thrusters
– Kettlebell Thrusters
– Muscle ups
– Military Planks
– Grappler/Landmine squat and press
– Grappler/Landmine Russian twists
– Grappler/Landmine bent over rows
– Grappler/Landmine push presses
– Grappler floor pressesThat’s not an exhaustive list and there may be a number of them that you won’t know of…. yet. Hopefully it gives a bit of a feel for what types of exercises and pieces of kit are ideal for MRT.You want to keep an MRT routine continuous ideally with minimal to no rest between exercises to keep the heart rate elevated throughout. It is not uncommon to see Heart rate exceeding 85+% of maximum heart rate during these routines. You should select weights or resistances that would have you fatigue within 8-12 reps during a regular set.If you’re serious about getting in shape, then MRT is a very useful addition to a programme. As far as workouts go, it’s as good as there is for now for satisfying both goals of muscle development and fat loss. If you need help constructing an MRT workout, contact Mike to either design MRT workouts for you to do at your local gym, home or at Mike’s private facility.