Effective metabolic exercises

It's pretty easy to come up with effective movements to use with this technique. The ones I will present are not your only options. As long as you use a high-speed of movement and the proper set duration, this technique will work. The following exercises are the ones that I use myself and with my clients. You will notice that in most cases I rely on unilateral exercises. This is both to increase HTMUs activation and to increase core involvement (unilateral work requires more stabilization) which also increases energy expenditure.

Metabolic exercise 1. Low-position alternate punching

Best used in conjunction with: Any type of incline pressing or incline flies

Metabolic exercise 2. High-position alternate punching

Best used in conjunction with: Any type of flat or decline pressing/flies

Metabolic exercise 3. Low-position alternate pulling

Metabolic exercise 3. Low-position alternate pulling

Best used in conjunction with: Any type of horizontal pulling exercise

Metabolic exercise 4. High-position alternate pulling

Best used in conjunction with: Any type of vertical pulling exercise

Metabolic exercise 5. Alternate shoulder punching

Metabolic exercise 5. Alternate shoulder punching

Best used in conjunction with: Any type of overhead pressing exercise

Metabolic exercise 6. Alternate front raise

Metabolic exercise 6. Alternate front raise

Best used in conjunction with: Any front raise exercise
Best used in conjunction with: Any lateral raise exercise

Metabolic exercise 8. Alternate upright rowing

Metabolic exercise 8. Alternate upright rowing

Best used in conjunction with: Any variation of the upright row, Olympic lifts or shrug movements

Metabolic exercise 9. Alternate curl

Metabolic exercise 9. Alternate curl

Best used in conjunction with: Any type of "palms up" curl

Metabolic exercise 10. Alternate reverse curl

Metabolic exercise 10. Alternate reverse curl

Best used in conjunction with: Any type of "palms down" or hammer grip cur

Metabolic exercise 11. Alternate triceps extension

Metabolic exercise 11. Alternate triceps extension

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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