Try this ascending giant set for fat loss. This would be day one of a 3 day split. Make sure you train the hip extensors, knee flexors and the upper body on the other days using the same ascending giant set parameters. If you work in a gym where equipment selection or availability is a problem, then feel free to change the exercise choice, perhaps using more free weight options - but keep the muscle group and set/rep scheme the same as written. Enjoy.

A1. Back squat, 4x5, rest 10s
A2. Semi-supinated chin ups, 4x5, rest 10s
A3. Hack squat, 4x10, rest 10s
A4. Bent over row, pronated grip, 4x10, rest 10s
A5. Heels elevated dumbbell squat, 4x15, rest 10s
A6. Pulldowns, close grip, 4x15, rest 10s
A7. Leg press, 4x20, rest 10s
A8. Seated row, pronated grip, 4x20, rest 3 minutes.

THE 1ST FULL LEVEL 2 COURSE FOR 2011

A full Level 2 Course will run the week from 13th-17th June, 1pm to 5pm Monday to Thursday and 9.00-5.00 on Friday.

Monday: Overload Techniques for Strength & Hypertrophy.
Tuesday: Programming & Periodization for Strength & Hypertrophy.
Wednesday: Advanced Strength Ratios.
Thursday: Science & Practice of Interval Training.
Friday (9.00-5.00): Treating the Metabolic Syndrome with Exercise, Nutrition and Nutraceuticals (morning) and Programming& Nutrition for Fat Loss (afternoon). 

Completion of the 1st two days entitles the participant to 6 CECs for ongoing
education with Fitness Australia.

Location:
The Sydney Sports & Athletic Performance Centre, Suite 4, 7-13 Parraween St Cremorne NSW
Time: Monday to Thursday 1.00-5.00, Friday 9.00-500.
Fee: $1200.

To book your place, please email Rachel at Rachel@rachelluff.com

Chapter 4.3: Nutrition for Strength Training in the excellent new textbook, Strength and Conditioning by Cardinale, Newton and Nosaka, is written by two renowned protein researchers, C. S. Shaw and K. D. Tipton. Here are 5 useful points for the personal trainer and strength coach from their chapter.

1. Daily Protein Intake:
Although there are interesting academic arguments raging over the amount of protein necessary for optimal gains in muscle mass and strength, it is unlikely to be important or even relevant for most athletes, as the increased energy requirements with high training loads mean that most athletes eat more than ample protein to support even the higher protein estimates of 1.2-1.5g/kg/day. The author’s state that protein requirements for trained individuals may actually be less than for untrained. The excess amino acids from ingested protein that cannot be incorporated into new proteins are simply oxidized, resulting in increased urea excretion. Although not dangerous (unless there is a pre existing condition, ie renal complications), there is little evidence to go above 2g/kg/day of protein.

2. The total protein intake may not be particularly relevant as the need to maintain a positive energy balance appears to be more important, so long as sufficient protein is ingested. 
 
3. As little as 10g of essential amino acids (EAAs) are enough to activate the anabolic signaling pathways responsible for hypertrophy. However, when 10g of EEAs is consumed in whey protein, the data suggests that total whey proteins provide an anabolic stimulus above and beyond their EAA content. Recent reports suggest that 20g of protein appears to be the optimal amount for maximal protein stimulus.

4. Review of the Leucine and BCAA literature in exercising humans (and not animal studies) suggests that supplementation with Leucine or BCAAs may not be particularly effective in healthy humans desiring increased muscle mass. Adding Leucine/BCAAs to whey protein does not result in increased muscle protein synthesis.

5. The timing of protein ingestion around the training period is more complex than was once thought. There is evidence to support the ingestion of protein immediately pre and post training, as well as several hours after exercise. Thus the timing of protein pre or post training may not be as important as once believed, however, it certainly won’t harm muscle growth and may actually be beneficial for hypertrophy.

The latest course to be offered by the Boutagy Fitness Institute in on advanced testing protocols using strength exercise ratios. Based on Russian strength norms and the published data from Drs McKean and Baker, this course will explain how and when to test the primary and supplementary lifts and what their optimal ratio should be for males and females to improve performance and minimize injury.
Date: Wednesday 15th June 2011
Time: 1.00-5.00
Location: The Boutagy Fitness Institute, Suite 4, 7-13 Parraween St Cremorne
Cost: $200
The book: email Rachel on Rachel@rachelluff.com

There is an opening for a full time trainer at the Boutagy Fitness Institute. The position would suit trainers local to the Mosman/North Sydney area who already have a clientele that would follow them to a new location. Working from the BFI would allow the trainer/client to use some of the best equipment in world, including Atlantis, Cybex, Eleiko, Zhang Kong, Texan
Power Bars, Black Iron thick bars, Watson speciality bars, chains, bands,
gripping devices and strongman equipment. If this interests you, please email
tonyboutagy@gmail.com
 

The 3 anatomy texts that I use the most are Atlas of Anatomy by Gilroy,
MacPherson & Ross; Gray's Anatomy for Students by Drake, Vogul
& Mitchell; and the Colour Atlas of Anatomy by Rohen, Yokochi &
Lutjen-Drecoll. A great, less dense book on muscles is The Concise Book of
Muscles, Revised Edition by Chris Jarmey.

A few weeks back, I gave a lecture at Filex on training methods for hypertrophy and fat loss (which I will be giving again at my gym in the next few months as a CEC approved course). I explored 14 programs for fat loss, ranging from moderate to down right nasty. Here is program 15, which I did not discuss during the talk. It is a double superset program, with ascending loading parameters and tempo variations. Note the different rest intervals and tempos for each paired exercise and enjoy.

A1. Front squat, 4x6, 50X0, rest 10s.
A2. Dumbbell lunge, 4x12, 20X0, rest 90s.
A3. Chin ups, 4x6, 50X0, rest 10s.
A3. Bent over row, underhand grip, 4x12, 20X0, rest 90s.


B1. Hack squat, 4x10, 31X0, rest 10s.
B2. Squat press, 4x20, 20X0, rest 90s.
B3. Wide grip pulldowns, 4x10, 31X0, rest 10s.
B4.Seated row, close grip, 4x20, 20X0, rest 90s.