Tuesday, August 12, 2014

SuppVersity - Nutrition and Exercise Science for Everyone: Want to Get Ripped & Strong? "Battling the Rope" C...

SuppVersity - Nutrition and Exercise Science for Everyone: Want to Get Ripped & Strong? "Battling the Rope" C...: Battle the rope, folks! In view of the fact that it has become really popular, I am pretty sure that you all know what kind of exercise ...

Bottom line: Whenever your goal is to get ripped and buffed like the guy on the Men's Fitness cover, physical play is key. Those exercises that involve the whole body and activate maximal amount of muscles are true "burners". As a SuppVersity reader you're well aware that it does not really matter whether it's fat or glucose you're burning and that exercise alone is not going to cut it.

If you are looking for a workout that builds muscle and get's you shredded at the same time, you may want to reread my article "Building the Jack-of-All-Traits Legs Workout With Squats, Jump Squats and Body Weight Plyometrics?" | read more
Assuming that you're dieting and trying to up your diet success by re-structuring or modifying your workouts, there is yet little doubt that the incorporation of the battling rope (BR) protocol, in the course of which the subjects performed 3 sets of 30-sec bouts of exercise, which were divided into three 10-sec bouts in the course of which they performed (a) 10 sec of single-arm alternating waves, followed by (b) 10 sec of double-arm waves with a half-squat, followed by (c) 10 sec of double-arm rope slams with a half-squat, would make an excellent addition / replacement to your "cardio" or "HIIT" day. And if you don't have access to a 10.9 kg, 15.2 m (50 feet) long and 3.8 cm thick cable that can be anchored in a low position to a power rack using zip ties (with one loop) 10-12 inches from the floor, you can still do the burpee workout - no? Reference:

  • Ratamess, NA, et al. "Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises." Journal of Strength and Conditioning Research (2014). Publish Ahead of Print - DOI: 10.1519/JSC.0000000000000584