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Old 11-17-2006, 07:04 PM   #9
Steve Shafley
Senior Member
Join Date: Oct 2006
Posts: 1,273


I am a low rep guy. I train in the 1-5 rep range for most of my big movements. To counter this, I do my metcon work (when I do it) with kettlebells, the jump rope, the heavy bag, and bodyweight calisthenics (because that's what I can do in the basement when the back yard is mush).

When I first looked at the workouts in Afterburn, I kind of snickered. Just take the first one:

Each couplet is a superset.

Squats: 20 reps, 60s rest.
T-Push Ups: 8 reps each side, 60s rest, then repeat 2-3 times

Step Ups: 20 reps each leg, 60 sec rest
Rows to neck, 20 reps, 60 sec rest, repeat 2-3 times

SHELC: 20 reps, 60s rest
Ball crunch: 20 reps, 60s rest, repeat 2-3 times

Doesn't look all that hard.

It floored me. It was so far away from what I normally did with weights that the minimal amount of anerobic conditioning that I did perform didn't help me much.

So, basically it's all about managing EPOC, and eating right, and performing both appropriately metabolically challenging weight work with interval energy systems work.

(EPOC = excess post-exercise oxygen consumption)

It's was, for me, a big surprise when I finally bit the bullet to try it for real.

If you're a dedicated XF kind of guy, to be honest, I don't know if it's going to be as good for you as it is for me.
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