Page 197 - Muscle & Fitness (February 2020)

SEATED
about an hour. That’s 10 reps
per minute, or a rep every six
seconds. That might not seem
like a breakneck speed, until you
realize it includes all the time
between exercises, as well as
the rest between sets.
“When you tell a bodybuilder
he’s going to do a circuit, he
invariably thinks it’ll be a walk in
the park,” says Roscoe. “Fifteen
minutes later, he’s blowing out
of his backside.”
Roscoe recommends select-
ing weights that will have you
reaching that final rep of each
set fairly close to failure. The
DUMBBELL
CURL
While sitting on
a bench, hold
a dumbbell in
each hand, arms
at sides and
palms facing
forward. With-
out moving
your upper
arms, curl the
weights up.
high-volume and high-intensity three sets, and two exercises
approach increases metabolism per body part, you’re good,” says
and EPOC (excess post-exercise Green. “You’ll experience the
oxygen consumption) so that same effect.”
you’ll continue to burn fat long Of course, you don’t have to
after you leave the gym. be training for a photo shoot
(or a trip to Cabo) to employ
IMPLEMENTATION this workout. As Roscoe points
Keep in mind, too, that you can out, the use of lighter weight
always swap out these exercises makes it a safe training meth-
for similar moves. In fact, Green od to use anytime you want to
does this all the time. Instead burn fat while building muscle.
of incline dumbbell presses and Whichever way you use it—
incline dumbbell flyes, he’ll twice a week to stay toned, a
do flat bench dumbbell presses week out of every month to
and hit the pec deck. “As long keep things fresh—you can’t
as you’re keeping to the 20 reps, go wrong.
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