Training

Metabolic Resistance Training Workouts

Metabolic Resistance Training Workouts

Metabolic Resistance Training aka MRT is quite possibly one of the most grueling, energy demanding, psychotic workouts you could ever endure. The sheer effort required to complete these workouts is monumental but a very important note to consider when attempting these workouts is they will not work unless you do!

If you are looking to get the maximum energy expenditure and fat burning out these workouts both during and after (EPOC – excessive post oxygen consumption – which is simply the energy required to bring back to a normal breathing state post exercise) you need to give it 100% as these workouts require full effort.

metabolic resistance workout

You are performing MRT anytime you perform a superset, tri set, giant set or circuit so what we are looking for in our workout is high workload and minimal rest periods. To also maximize the amount of energy we expend we need big compound exercises using multiple muscle groups to create the biggest demand on the body.

We will also be looking to hit failure in a slightly higher than normal hypertrophy rep range. 15-20 reps are a minimum per exercise using a weight roughly 60% of your 1RM (1 rep max). Rep speed is also very important – we want to be using a very explosive concentric phase of the lift (also known as the positive where you perform the lift) and whilst controlling the eccentric phase (negative, lowering of the weight). This is so we can get maximum workload and output in as little time as possible again making sure we torch as much fat as humanly possible both in the workout and after it.


Frequency of Metabolic Resistance Training

I would recommend anyone starting MRT for the first time initially trains 3 times week on a Monday, Wednesday, Friday rotation or any split that allows them at least one day’s recovery after every session. Once you have assessed recovery and have started progressing you can build up to 2 days on 1 off and even 3 days on 1 day off but this is very much individual and requires adequate nutrition, sleep and supplementation to reach these levels.

metabolic resistance workout

Whenever you feel workouts are becoming either stale or too easy that is your sign to either increase load (weight lifted), reps or reduce rest periods to make these workouts even tougher. If conditioning is your goal you can even switch in some timed exercises such as 30 seconds all out on the prowler or spin bike sprints.

All this being said here are 3 great MRT workouts for a beginner, immediate and advanced trainer.


Beginner Immediate Resistance Training

Each exercise is performed one after another for 15-20 reps. Once one round is complete rest for 90 seconds. Perform a total of 4 rounds.

metabolic resistance workout

Squats
Standing Push Press
Deadlifts
Assisted Pull Ups/Bent Over Rows
Deadlift to Clean and Press


Immediate Metabolic Resistance Training

Phase 1 – Upper Body Circuit – Each exercise is performed one after another for 15-20 reps. Once one round is complete rest for 60 seconds. Perform a total of 4 rounds.

Standing Push Press
Chin Ups
Flat Bench Dumbbell Press
Bent Over Dumbbell Rows
Kettlebell Swings

Once all 3 rounds are complete, rest for 90 seconds and move onto phase 2

metabolic resistance workout

Phase 2 – Lower Body Circuit – Each exercise is performed one after another for 15-20 reps. Once one round is complete rest for 60 seconds. Perform a total of 4 rounds.

Front Squats
Deadlifts
Jumping Lunges (switch legs)
Leg Press
Step Ups


Advanced Metabolic Resistance Training

Phase 1 – Upper Body Circuit – Each exercise is preceded by 10 burpees before moving onto the next exercise, then perform exercises for 15-20 reps. Once one round is complete rest for 45 seconds. Perform a total of 4 rounds.

Wide Grip Pull Ups
Burpees
Narrow Grip Dips
Burpees
Standing Push Press
Deadlifts
Assisted Pull Ups/Bent Over Rows
Deadlift to Clean and Press
Burpees
Muscle Ups

Once all 4 rounds are complete, rest for 60 seconds and move onto phase 2.

metabolic resistance workout

Phase 2 – Lower Body Circuit – Each exercise is preceded with 30 seconds as fast as possible on the spin bike before moving onto the next exercise, perform exercises for 15-20 reps. Once one round is complete rest for 45 seconds. Perform a total of 4 rounds.

Squat Jumps
Spin Bike
Deadlifts
Spin Bike
Front Squats
Spin Bike
Sumo Deadlifts



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Myprotein

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