Time/Volume Training – A Powerful Training Technique That Will Burn Fat and Build Muscle at the SAME Time…Even With Bodyweight Exercises!
By Nick Nilsson
I was stumped…I wanted to figure out a training technique that I could use for bodyweight training to burn a LOT of fat AND build muscle mass at the same time, using exercises like push-ups or dips where I was able to do 30 to 50+ reps per set.
I was working on this technique to add into the bodyweight version of my Metabolic Surge – Rapid Fat Loss program.
Now, as might know, burning fat and building muscle at the same time is not an easy thing to do!
So after experimenting with all kinds rep schemes and set numbers and high-intensity and low-intensity training, it hit me…and it worked like CRAZY.
Enter Time/Volume Training…
This technique allowed me to take bodyweight exercises where I could do normally do a TON of reps and use them to achieve TREMENDOUS fat burning effects as well as making them HIGHLY effective muscle-builders.
This is a killer combination that literally changed the way I thought about bodyweight training (and the cool thing is, this technique works GREAT with free weight training as well!).
So how you do Time/Volume Training?
Time/Volume Training is really simple and it can be used with ANY exercise…any time, any place.
It’s a form of what’s called “density training” where the idea is to NEVER go to failure on any sets but instead focus on doing as MANY sets as you can within a certain block of time.
For working larger bodyparts like back, chest or thigh, I recommend a 15 minute block of time. When working smaller bodyparts (pretty much everything else), use 7 1/2 minute blocks.
Here’s what it will look like:
– First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds.
– Keep going using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore. When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
– Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore. Then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.
– Keep going in this fashion until your 15 minutes are up.
It’s just that simple! Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets).
You’ll be able to do a LOT more reps with any given exercise, which will seriously crank up your metabolism! And because you’re only doing 3 rep sets, you’re using your fast-twitch muscle fibers, which have a LOT more mass and strength potential and burn more calories when you’re working them.
Now, just because it’s originally designed for bodyweight training doesn’t mean you can’t use it with free weights and machines as well – it’ll work like a charm for that, too! You can work it with ANY exercise…squats, bench, deadlifts, curls…even ab exercises!
In terms of knowing when to increase resistance (by switching to a more challenging body position or increasing the weight on an exercise), nothing could be simpler…when you can go more than 1/3 of the way through the time while keeping to 10 seconds rest, then increase.
For example, if you can do more than 5 minutes of close-grip chins (which is 1/3 of the 15 minute time period for larger bodyparts) while keeping to 10 seconds rest, switch to wide grip pull-ups. The rest of the 10 minutes you’ll increase rest as needed.
When you can do more than 2 1/2 minutes (1/3 of the 7 1/2 minute time period for smaller parts) at 75 lbs on the barbell curl, increase to 85 lbs next time. Again, the rest of the 5 minutes, you’ll increase rest as needed.
And rest assured…even if you can do 50 push-ups, you’ll STILL get to a point where you’re not able to do 3 reps sets on 10 seconds rest and you’ll have to bump up the rest periods. It’ll get your metabolism ROARING.
You can insert this style into pretty much any training split and any program. It’s truly one of THE best ways I’ve found to get a fat-burning AND a mass-building effect out of bodyweight training or free weight training.
Use this style of training in conjunction with the right nutrition program (especially one like my Metabolic Surge program that is actually TARGETED to make full use of this training style), and it’ll be like throwing a lit match on gasoline. It’ll pull the fat right out of you.
Want to learn more about how “Metabolic Surge” can burn fat fast with targeted eating and training? Click on the following link right now:
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at http://tinyurl.com/2b7doya