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By James Villepigue CSCS • April 13, 2019

Got A Minute...MAX!                                    Five-Muscular Tiers - #1 Weight Training

Weight TrainingHere's the 1st breakdown email for the  “Five Muscular Tiers”, the five vital elements necessary for maximizing fat loss, lean muscle gain and a healthy and beautiful looking body.

The first and perhaps the most important of the five, is “Weight Training”.

Don’t be fooled by the notion that weight training is only about getting stronger and adding muscle.

Done correctly,  the right weight training regimen will elicit a very powerful outcome, with benefits such as: 

  • Stronger heart
  • More blood flow to the brain
  • Stronger bones and connective tissue
  • Reduced body fat
  • A great looking and feeling physique 
Again, following the right program is vital and for anyone at the 40-age mark or even approaching this sacred rite of passage. It's at this stage of your life, that you must be really smart about how you train from this point on. If you’re still pushing the limits of your body by lifting the heaviest weights possible with minimal attention to proper exercise technique and take little consideration for the fact that age can absolutely affect things like muscle mass, joint health and even connective tissue elasticity, then I hope this section serves both as a wake up call, as well as a plan of action.

Yes, with the right action plan, you can absolutely still achieve the body of a God or Goddess, but trust me when I tell you, that the way to achieve that ultimate outcome will be much different than it was when you were in your twenties!

TestOne of the best methods of stopping the decline in health and fitness when you hit the magic ‘40’ is to boost your testosterone levels. This applies to both men and women! 

We’re talking weight training, so for the purpose of this blog, let’s stick to it. 

Before we dive in, let me be completely candid. When you walk into the gym, 95% (if not more) of the people training, are doing so without any type of plan. I call this “winging the workout”, and it’s responsible for why most people look the same even after allegedly dedicating their lives to fitness!

Tip From The Top: Without a plan of action, you’re lost. 

Metabolic Weight Training (MWT):
This is defined as lifting weights with intensity and a rapid pace. This is not power lifting - it’s not anything like going so heavy where you’re only focused on heaving a weight up. That’s called out of control weight training and it often means missing the mark on stimulating the muscles you intended on training. When you do this, you may have gotten a great ego pump, but you definitely missed the mark on optimized muscle recruitment.

BenefitsMWT, will deliver the following:
  • Lean muscle tissue
  • Reduced body fat
  • Increased hearth health 
  • Energy boost
  • Renewed youthful skin texture and appearance
  • Express workout sessions

Take Away

GAMM Take Away:
First and foremost, when it comes to your weight training routine, from this point on, I never want you just sitting and waiting for the next set!
You must keep moving and do so with a plan in place! 

Here’s an example of how I want your next training session to go down:

Back/Triceps Supersets (just a sample of major muscles and exercise combining):

Perform a set of pull-ups (back) followed by set of rope push-downs (triceps), followed by one minutes-worth of any of the following moderately paced active-rest activities: 

  • jump rope 
  • stationary bike
  • treadmill
  • side shuffle
  • etc.

    *Then right back to your next super-set.

**This example will ultimately help to keep your heart rate elevated and will ultimately force your body into a state of “metabolic ever-burn” = burning maximized calories both during exercise and post-exercise.

I also want you to start periodizing your weekly workouts between moderate to heavy weeks.
For example, I want your first week all about weights that allow for 15+ reps. Cap the reps at say 25 reps...

The next week I want moderately heavy weights for no less than 5 reps and no more than 10 reps.
If you can safely perform more repetitions, avoid it and add weight to your exercises - just ALWASY be mindful of your lifting form and technique. 

This periodization technique is something I've coined the “muscle shuffle”, and it's one of the variables that will help you avoid hitting the dreaded "training plateau", and will keep your motivation in high gear. 

*For the purpose of creating long-term training like this, I can get as specific and customized as you desire.
If you need some help creating an awesome MWT regimen, reach out to me @ and let’s get after it!

Keep Going!

James Villepigue CSCS