“Muscle dictates metabolism”. This is a concept and a reality that I’ve used for many years working with individual clients and groups. Why? Simply stated muscle is more metabolically expensive to maintain. In essence the more muscle you can build maintain and keep the more energy (calories) you will burn around the clock 24/7 even at total rest. You just burn energy at a higher rate. Total body strength training basically sets up fire places throughout the body. Then when you work out consistently; you in essence are perpetually tossing logs into the fire place. Muscle is precious metabolic machinery that YOU have. And Consistency keeps the fire a burning!
So the simple but extremely beneficial principle behind the RR Push Pull Press Circuit training system is that you get a full body workout each time you apply and execute. This is a constant flow approach to access max amounts of muscle in a minimum amount of time thus making your strength training regiments time efficient with max results on going. When you walk into the gym facility or workout room think of your body in terms of surface area. You want to cover as much total surface area as possible along with the highest volume of surface area as well. With this approach you not only burn energy during the workout. The real payoff comes when you walk out the door and continue to carry out your day. You are burning energy as a “result” of what you’ve done in the gym. Remember above the fireplace example. Each workout….you continue to toss more logs on the fire.
The old thinking question was always; “how many calories did I burn? ….in a given workout. However now with the RR Push Pull Press Circuit system the question is; “How much am I going to burn throughout my day as a result of my work?” The first scenario; you’re burn energy acutely….which is fine nothing wrong with that you want this as well. But with the RR Circuit approach you are burning energy chronically throughout your day. Huge payoff huge benefit for time that you put towards your exercise and physical fitness.
Combine this with your MBT (metabolic burst training) or HIIT (high intensity interval training) along with the other aspects of the RR Big Four of Life with the Plate Structure System, Proper Rest and Optimum Stress Management and you have a virtually bullet proof combo to achieve and maintain your best physical fitness.
- See video blog on Metabolic Burst Training (MBT)
Here’s how you do it: (and you can take these videos from the R&S exercise library to the gym, on vacation in your home….where ever your workout is on any given day)
- Go back to the Exercise Library at the top of this page
- Choose one “pushing” one “pulling” and one “pressing” exercise along with a cardio interval exercise
- Begin with a 2-5 minute warm up on a cardio piece of choice and or march in place jog in place or take a walk if you’re at home with minimal equipment.
- Then perform the pushing pulling and pressing motions in sequence adding in the cardio interval one after another. Repeat these four exercises again. Repeat this circuit until complete.
You see while one muscle grouping is working others are resting so there is constant motion going on throughout the workout. This is the essence of time efficiency in a workout. And you work the entire body plus receive the cardiovascular benefits as well.
Circuit Levels:
- Level one: 2-3 rounds of these four exercise choices
- Level two: 4-6 rounds of these four exercise choices
- Level three 7-10 rounds of these four exercise choices
Then carry on throughout the day knowing that you are burning max energy even while at absolute rest.
RR Push Pull Press Circuit Training System is simple, effective, fast, and fun! Use this System in great health!