🔥BLADE® 47% OFF + 2 FREE BONUSES ➞ bit.ly/3O6d1FV
_________________________________________________________________
Work more muscles, build more strength, and burn more calories in less time.
Those are the major benefits of training with compound exercises, not to mention the functional improvements in everyday life.
Matt Daciw here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m running you through one of our flagship ladder challenge workouts (a technique used by pro athletes and physique competitors to stay lean and ripped 365 days a year). This will skyrocket your metabolism up to 38 hours after you finish, while building lean metabolic muscle, all at the same time.
And the best part, all you need is a barbell, a rack and a bench. So get ready to work.
This is The Compound Crusher™: Barbell Full Body Ladder Challenge!
Let’s get to it!
Before we dive in, hit that subscribe button (bit.ly/BlueStarYT) and turn on notifications so you can follow these Faster Fat Loss™ workouts as soon as they’re released.
For this workout, you’ll perform 6 compound exercises in circuit fashion.
You’ll perform this workout with an ascending and descending ladder style.
This means for set 1 you’ll perform 1 rep of each exercise. Set 2, two reps, and continue until your 5th set where you’ll perform 5 reps of each exercise. That’s the top of the ladder.
Then for set 6 you’ll perform five reps each exercise; set 7 - four reps each and continue all the way down to your 10th set where you’ll finish off performing just 1 rep of each exercise.
This means you’ll end up performing 30 reps each exercise and 180 reps total for the entire workout.
You should choose a weight that is about 50% of your 1 Rep Max.
This means if you can push press 185Lb, you’ll use 95 Lb for this exercise.
Your goal is to complete the entire ladder in the shortest time possible, so push yourself, keep your rest times as short as possible, and post your time in the comments below.
Exercise #1: Barbell Overhead Push-Press
Set up just like you would for an Overhead Press, core braced, glutes tight, feet shoulder-width - then dip down slightly and explosively push the weight up directly overhead. By using the additional head-to-toe momentum you can generate a lot more power and lift a heavier load than you normally could for a traditional strict overhead press.
Exercise #2: Barbell Squat
Maintain good form, but lift with intensity and be explosive. Take a big belly breath, brace your core, and squat down to parallel. Make sure to keep your head up, back straight, and your knees out. One of the biggest mistakes guys make is beginning the movement with their knees. Instead, move your hips back to begin the movement to maintain a proper centre of balance. On the way back up - drive through your heels, not your toes.
Exercise #3: Barbell Bench Press
Keep your shoulders retracted back throughout the movement - and don’t lock-out at the top. Lower to your mid-chest then drive the weight back up explosively with the bar finishing above your chin at the top. You want to keep constant tension on the muscle here. No pausing at any point - Just like a piston in an engine - constant movement.
Exercise #4: Barbell Deadlift
Keep your back straight, chest up, head in a neutral position - brace your core and lock everything in before you begin the movement, then pull the bar up, keeping it as close to your shins as possible using your hamstrings, glutes and low back. Remember, the arms are just hooks along for the ride, don’t pull with your arms, unless you want to end up tearing a bicep! We’ve got a great deadlift tutorial on youtube already that we will link to below if you need more assistance.
Exercise #5: Barbell Curl
Keep your elbows close to your sides and keep your back perpendicular with the floor - don’t cheat or lean back as you curl, otherwise you’re just going to be working your lower back rather than your biceps. Strong explosive concentric, slow controlled eccentric - As an added challenge for these, try using an Axle Bar or Fat Gripz to tax the forearms and grip strength even more.
Exercise #6: Barbell Skullcrusher
Skullcrushers allow you to get a great stretch in the long head of the triceps to add more thickness to them. The key with this exercise is to keep your elbows pointed back about 30 degrees and lower the bar behind your head rather than to your forehead - this allows for a deeper stretch and better tension on the triceps. Remember to fully lock out at the top for a peak contraction in the triceps as well.
Congratulations on making it through this week’s Faster Fat Loss™ Workout!
Perform this workout 3 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical and burn a lot more fat, in a lot less time.
#FasterFatLoss #LadderChallenge #CompoundExercises