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As I’ve said before, in order to get really lean, you’ll want to focus the majority of your work on multi-joint free weight exercises. 1 The Exercises Detailed Standard barbell deadlifts This is the single most functional lift you can perform to improve your performance in everyday tasks and/or sports. Any time you have to lift something heavy off of the floor in life, you are essentially performing a deadlift. Deadlifts work such a large amount of your body’s musculature; it is easy to see why this lift will have a huge impact on your overall body strength and ability to get lean.
Are more effective at bringing out your abs than ab-specific training. This is not because they effectively train your abs better than ab-specific exercises (although your abs are involved in stabilizing your body in most of those exercises). The reason they bring out your abs better is due to creating metabolic changes in your entire body that assist in reducing your body fat so you can better see the abs that you have. 1 Multi-Joint vs. Single Joint Exercises Let’s start by looking at common weight training exercises broken down into either compound lifts (multi-joint movements) or so called “isolation” lifts (single joint movements).
A good rule of thumb is to keep your workouts between 45-60 minutes. Studies have shown that training sessions exceeding one hour promote higher levels of the catabolic hormone cortisol which can lead to excessive muscle protein breakdown. It’s very hard for your body to fully recover once you’ve over-trained. Think of it as taking two steps back, but only one step forward. In summary, the majority of people respond best to training 3-4 times/week for 45-60 minutes/session. However, don’t be afraid to experiment with different intensities and durations.
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