The Best Set And Rep Combos For Losing Weight And Torching Fat

Just because heavy training for low reps is a fantastic way to train for fat loss, and the traditional recommendation of light weights, high reps doesn’t work quite as well as you’ve been led to believe doesn’t mean you should only do one type of training.

By far the best option is to implement both heavy and high rep training.

Heavy weights should be your bread and butter – start each session with one or two seriously tough exercises, performed in the three to five rep range using challenging weights.

Too much heavy training can leave you worn out, fatigued, and over-trained, especially if you’re on a low calorie weight loss diet, which can all lead to injuries. This is where lighter training for muscle-burning high repetitions.

High reps (generally considered sets of 15-25) is the way to go when you’re exhausted following heavy lifting. You don’t need so much motor control with lighter weights, and you work a different type of muscle fibers. Lighter training also has the enormous benefit of increasing production of lactic acid.

Lactic acid is the substance that causes the burning sensation in your muscles when you lift weights for an extended period. While you may just consider it an annoyance and pain (literally) it does have its uses. Increased lactic acid production speeds up fat loss by raising your body’s growth hormone and testosterone output. Both growth hormone and testosterone have a powerful effect on your metabolism, and raise calorie output.

The best way to perform your higher rep work is in a circuit. Circuit training again makes it even more effective. Reduced rest time between exercises also stimulates lactic acid, raises your heart rate further than straight sets with rest do, and makes your metabolism take charge.

Here’s how to set up your weekly fat burning weight training program, using the optimal set and repetition schemes for weight loss.

Days – Monday, Wednesday and Friday

Workout Type – Full Body (Full body workouts burn more calories than split routines as they recruit more muscle fibers.)

Where a letter and a number are listed, perform the reps on exercise one, then immediately go to exercise two. Take a rest, then go back to one and continue until all your sets on that letter are done, then repeat the sequence with the other letters.

Take 90 seconds rest after each A2 and B2 exercise, and 30 seconds between C4 and D4.

A1. Barbell Back Squats – 3 sets of 4-6 reps
A2. Dumbbell Stiff-Legged Deadlifts – 3 sets of 10-12

B1. Barbell Bench Press – 3 sets of 4-6
B2. Cable Rows – 3 sets of 10-12

C1. Dumbbell Lunges – 2 sets of 15 each leg
C2. Weighted Sit Ups – 2 sets of 15
C3. Pushups (on knees if you need to) – 2 sets of 25
C4. Band Pullaparts – 2 sets of 25

D1. Kettlebell Swings – 2 sets of 25
D2. Overhead Presses – 2 sets of 25
D3. Chin-ups or Pulldowns – 2 sets of 15
D4. Hanging Leg Raises – 2 sets of 15

You can vary the exercises to suit your ability level and training experience if needed.

Stick to the plan, and remember – if any set feels too easy, increase the weight. Burning fat through weight training is as much about intensity as it is about sets and reps.