4 “Sneaky” Ways to Use Finishers
September 16, 2013
4 “Sneaky” Ways to Use Finishers
Mike Whitfield, CTT (2012 TT Trainer of the Year)
Sneaky Trick # 1 – Use a Strategic Finisher Schedule
Unless your campers are doing cardio for fat loss (and certainly hope not), they are either on a full body workout schedule or a form of an upper/lower split.
First, let’s take a look at the total body schedule. This one is an easy choice. Simply pick any finisher and plug it in. However, if you have campers that want to improve their upper body more (shoulders, arms, chest), then choose an upper body finisher to hit those trouble spots.
It’s a great way to “sneak” in volume without having to sacrifice a lot of time.
Having trouble with the thighs or looking for leaner, firmer legs? Hit a lower body finisher.
The variety of set and rep schemes with the short rest periods will give campers a stimulus they have never experienced. That’s where the definition comes in.
Now, if your client is on an upper/lower split or something similar, there’s a few of things you can do. If you’re trying to lose fat faster, you could easily plug in the OPPOSITE muscle group finisher. For example, if your client is on an upper body workout day, you could polish off their workout with a lower body finisher.
That means you’ll hit their full body, activating more muscle groups. That means more calorie burning.
Another choice is using a density style finisher because they fit really well with any type of upper/lower split. They are short enough for a metabolic afterburn but won’t impede recovery. Just be conservative your first week. Trying to get a client a more chiseled muscle look? That’s the next tip…
Sneaky Trick # 2 – How to Get a More “Chiseled” and Athletic Look with Finishers
Another benefit of using workout finishers is you’ll see more defined muscle because you use more resistance than traditional interval training and because of the disturbance on your metabolic systems with the unique set and rep schemes.
But to get even MORE benefit with the finishers, you can create HARDER muscle by working the same muscle group as you do in your main workout.
For instance, if your client does an upper body workout, you could easily plug in an upper body finisher to produce more volume. And because of the way they use “metabolic stacking” (more volume in less time), you won’t run into overuse injury.
That means you’ll get harder muscle, giving you a more chiseled look (again, something you won’t find with interval training).
Sneaky Trick # 3 – Use a Finisher on an Off Day to Accelerate Fat Loss
Yes, you will be surprised that finishers are 10 minutes are less, but remember to look at the studies. When using metabolic stacking like density, you can speed fat loss, improve conditioning and even dominate your workout performance by putting such a unique stimulus on your system.
What you may not understand until you put these finishers in place is what it does MENTALLY. These finishers speed fat loss; sure. But it’s more than the calories being burned.
When your clients take 15 minutes to get to the gym, and then another 30-40 minutes to do their “cardio”, and finally another 15 minutes to come home, that’s over an hour wasted on their day.
That’s mentally draining and it takes time away from your friends and family. This can easily lead you to poor food choices. I’ve seen this happen with my clients that did this before using finishers.
These are the perfect “homework assignments”.
Plug in one of these quick finishers instead and your campers will be rejuvenated, helping them make smarter decisions. I recommend you have them knock it out in the morning or mid-day instead of going for the second cup of coffee.
Sneaky Trick # 4 – You Can Create Your Own Workout!
This is perhaps the newest discovery of workout finishers. You should see the success stories of people who are doing this very approach.
How would you like to literally create your own workout? Yes, you can create your own “metabolic stack”! How cool is that? Here’s the thing to remember when doing this approach…
Pick at most 4 finishers when using this method. Even then, that’s being aggressive. I personally wouldn’t do anymore than 3.
Remember, your body is taking in a lot of volume in a short amount of time, so finishers are MUCH more intense than standard workouts.
That’s the key when giving your campers their workouts when they travel or can’t make it to your bootcamp.
You will want to rest for 2 minutes between finishers when using this method. Pick your finishers and go after it. You’ll experience INSANE fat loss, but this is just a warning – this is very HARD work… be sure to let your campers know that 🙂
Some readers have told me they saw results within just a few days of using this unique approach. I recommend doing them in this order here:
1) Density Finisher
2) Lower Body Finisher
3) Upper Body Finisher
This way, you’ll hit the total body with the density finisher, and then you’ll hit your trouble spots with the other two. If you’re crazy, you can add one more finisher.
Bonus Tip – So perhaps you went a little overboard at the party or over the weekend with the food? I’ve been there. Honestly, with my genetics, I can look at a bag of chips and gain two pounds
This is what I did with my private clients – use a finisher after your main workout PLUS for the next 7 days, work through one finisher on your off day as well. This will boost your overall metabolic rate.
That will let you make up ground fast from your client’s weekend binge (and don’t worry, we’ve all done it!).
Awesome tips from Mikey…
And now he’s showing how hundreds of success stories have been able to lose fat with just about any workout program you enjoy and plugging in these fast and fun finishers.