Hybrid workouts

Lean Hybrid Muscle Review – Will It Work For You?

Lean Hybrid Muscle Review

First Off Think You Have What it Takes?

If You Do, then Prove It!

If You are Sick and Tired of Being Weak, Tired and Fat Then visit the Official Lean Hybrid Muscle Web Page Here

Lean Hybrid Muscle Reloaded System!But First Check Out My Lean Hybrid Muscle Review!

First Off let me tell you I’m going to cut through most of the other crap you have read about LHM so far about it….

The Fact Is:  that if your looking to find a good, honest review online these days then good luck to you!… as the only thing people are interested in is trying to get you to buy the product so they make some money…

I can’t be bothered with this  Bullshit so I’m just going to lay it out on the table for you….

If You Know this Program is For You Click here to skip this review and Check Out Lean Hybrid Muscle NOW!

**What is Lean Hybrid Muscle Building?**

First off let me say I have accessed the product so I’m not just going to spout a bunch of shit to you….

I will take you through it in detail so you can then make an informed choice yourself about whether or not its for you….

**What do you get?**

You get a complete program on how to build muscle and lose fat at the same time!

It comes in 1 E-book with 29 chapters with information ranging from:

  • Genetics
  • Equipment- how to make it, and where to find it
  • Pros and Cons of each training philosophy(and how to mix them)
  • Proper nutrition
  • Taking are of Proper Rest
  • Hormonal imbalances
  • Motivation
  • How to mix everything together in  a simple way
  • How to design your own Hybrid Workouts
  • and much more…

Everything is very clear and concise…there really is no doubts with this program on what to do, and how to do it, as everything is laid out nicely for you!

**The Good, The Bad And The Ugly….**

The basic aim Lean Hybrid Muscle Building is to help provide you with the education in order for you to reach any of your fitness goals, whether is building muscle, strength, or losing fat, and if you want, how to do it all together.

I’m not here to bullshit you.

I am saying that with this information it is possible to burn fat and build muscle at the same time BUT:

This is NOT an easy Program!

Click here if you want to skip the rest of this review and checkout Lean Hybrid Muscle

At the sales page you will see all these fantastic transformations, of guys and gals who reached their fitness goals and look amazing, But they Worked Hard and with Dedication!

If you Won’t put effort and work hard to make a change in your life in order to Reach your Fitness goal, then this program is NOT For You!

Simply because this is an intense program, and its not made for quitters and half asses.

But if you are willing to make the Change and be Strong about it, then this is the Program for You.

Some of the cool things you will be taught are:

How to increase your muscle growth by reducing your workout time. (The truth is — your testosterone levels are gone in less than an hour!)


Learn why some exercises work better than others at building solid muscle mass… so you only do what’s proven to work.


Why traditional cardio and walking on treadmills is a waste of time and may even make you FATTER!


The #1 mistake most people looking to “sculpt” their physique are making right now!


How to eat and train so you’re completely in control of your muscle-building and fat-loss potential!


How to get visible, dramatic results in your first few weeks!

All in all LHM covers a ton of information which I will go into more detail about soon…

Lean Hybrid Muscle shows you how to Lose Fat and Build Muscle at the same time by using:

  1. Hybrid Training Workouts
  2. The Right Nutrition
  3. Maximizing your time at every workout
  4. and much more…

To keep it short LHM is a complete Muscle Building and Fat burning Program, and it is up to you to follow this program. What you learn is not going to instantly make you rip your shirt apart with massive muscle growth and start melting down all your body fat within the next day, but if you stick with this program for a solid 3 months or more then you will see amazing results

In my humble opinion I Honestly think that anybody who sticks to the plan that is laid out in front of them will develop a physique worthy of braking necks, and being the envy of all your friends and family.

Don’t ask me to make any claim as to how much muscle you will build or pounds your gonna shred, as I don’t know you or your circumstance, but I can tell you this:

If you put Maximum Effort, Dedication, Passion, and Persistence, then YOU WILL REACH YOUR GOAL, no matter how BIG or small!

**HERE IS WHAT YOU GET INSIDE LEAN HYBRID MUSCLE BUILDING**

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Lean HybriLean Hybrid Muscle Reloaded System!d Muscle Building System:

  • Everything you need in order for you to get lean and muscular is laid out here
  • This is the complete program made into a 29 chapter E-book
  • Everything from Workout design, nutrition, to motivation is laid out here!

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Lean Hybrid Muscle Reloaded DietLean Hybrid Muscle Diet Plan:

  • Want a Diet that will allow you to use your fat as an energy source so you cna presserve and increase your lean muscle? That is what The reloaded Diet Plan is!
  • You Even Get Done For You Meal Plans so you Don’t Even Have to Count any Calories!

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Click Here Now If You Want To Buy Lean Hybrid Muscle Building NOW

You Will Also Get these 5 Bonuses valued at $209.94

 

Free Bonus #1: Hybrid Strongman Tutorial Online DVD

With these hard core, rugged exercises you will be able to take full advantage of the muscle building and fat burning response available only by eliciting type 3 muscle fibers. Strongman training is FUN and challenging! What’s even better is that most of these exercises can be done at home with equipment that you make.

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Free Bonus #2: Audio mp3 Of The Lean Hybrid Muscle eBook

The Whole LHM Ebook Made into an Audio mp3

Now you can listen to it while you workout or while you cruise in your car

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Free Bonus #3: Feminine Hybrid Physique Online DVD

Think Hybrid Training is just for the guys? Think again! Fitness model and figure competitor Ashley Cooper takes you through a kick-butt workout.

Circuits, supersets, Ash has a great time with this complex. Follow along with her workout and see if you can keep up!

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Free Bonus #4: Lifetime Updates

These 2 coaches will be adding new cutting edge information as they continue to learn, and will update the manual so you can always have the most cutting edge infomration

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Free Bonus #5: 10% Off At APT Pro Gear (No Exp.)

What if I told you that you could get a 10% off coupon to one of the biggest equipment, accessory, and workout gear sites on the web? Well we hooked it up, BIG TIME!
You’ll Also Receive A Free Set of 12″ APT Pro Grade Wrist Wraps With Every Order!

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And For A Very Limited Time Action Takers…
….Will Also Receive These ADDITIONAL BONUSES

 

Fast Acting Bonus #1: Home Gym Warrior online DVD

This guide will show you how you can design your own backyard, gym or wharehouse gym for Pennies On The Dollar!

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Fast Acting Bonus #2: Hybrid Strength Building Online DVD

Strength Building dvd powerlifting 101 New to powerlifting? Want to build your one rep max strength up? It all starts with your form and your technique which is exactly what this video will teach you.


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Fast Acting Bonus #3: Hybrid Muscle Growth mp3

Hybrid Muscle Growth mp3 Interview Get inside the mind of a muscle building genius! Elliott’s uncle Roy was his first strength and fitness mentor… he taught Elliott how to build massive muscle and strength when he was only 14 years old.

Today, Roy is still Elliot’s go-to-guy when he has questions about fat loss and muscle building. In this audio Roy thrusts a dagger into the myth of losing muscle while cutting fat. He agrees, You Can Burn Fat AND Build Muscle at the same time!

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**My Final Thoughts**

I’ve just given you a complete round down of what you get when you buy Lean Hybrid Muscle. Now here is my personal advice on whether or not you should buy Lean Hybrid Muscle.

If your willing to put in a lot of effort in order to get the body of your dreams, then make a promise to yourself that if you buy Lean Hybrid Muscle that you will follow it through till the end and follow everything that you are taught.

There is no doubt the program kicks ass and the training and information you will be thought also kicks ass, but if your not willing to put in the effort to make a real go of it then Lean Hybrid Muscle and every other build muscle and burn fat program out there isn’t for you…

If This Program is for You Then Check Out Lean Hybrid Muscle Now!

Do me a favor, the sales-letter is designed to be “hypey” and enticing. Don’t just buy it and expect to be shredded to the bone along with muscularity of a Greek God.

Having a model like physique takes time and effort. Lean Hybrid Muscle has the right training structure in place to help you achieve this goal but it won’t happen overnight.

Bear that in mind… If you are able to dedicate a few months to make the necessary lifestyle changes you need in order to achieve your dream body, then I recommend you seriously consider buying Lean Hybrid Muscle Building.

Pound for pound it is probably one of the most complete courses out there on the subject.

As I mentioned it will take time and effort on your part. If your willing to do that then I am sure it will be a success for you…

Click Here to See Lean Hybrid Muscle

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**What if I Do not get any results from this program?**

To be honest, if you do not get results its because you did not put any effort into the program, however

if by any reason you are unsatisfied with the program, then don’t worry

Mike and Elliott have  a 60 day Money Back Guarantee policy

You simply send them an E-mail and they will promptly, no questions asked give you a refund of all your money, and you get to keep the product as a way for saying thanks for trying out.

So you are backed up with this amazing guarantee

These 2 Coaches are so confident that their program works that they will give you your money  back if you don’t like it.

Rest assured, Lean Hybrid Muscle is the Fastest Way to Build Muscle and Burn Fat Guaranteed.


–>Click Here to Purchase Lean Hybrid Muscle Building <–

So Do You Have What it Takes?

If You Do,Prove It!

Top 5 Hybrid Training Questions

by Mike Westerdal

1. Is there really such thing as type III muscle fiber?

A Type III muscle fiber is just a cool name for a hybrid type II muscle fiber that takes on traits of a type I fiber.

Heavy HandsIt’s nothing new. It’s just something a lot of people haven’t heard about.
Early adaptors of this theory included Dr. Len Schwartz who in 1995 coined the phrase “Long Strength”. Dr. Schwartz describes Long strength as “the ability to exert significant strength for an extended period of time.”

John Parrillo-the second proponent of long strength-began having his bodybuilders doing really high intensity cardio. He claimed that doing this actually altered the muscle composition. He called this form a resistance training the “100 rep extended set,” saying that it helped the body to construct more mitochondria-the muscles’ “cellular blast furnaces.” He also says that this increases muscular growth by developing the circulatory pathways that provide nourishment to the muscles.

Ori Hofmekler is the third early adopter of the long strength concept. Ori developed a weight training system that he called, “Controlled Fatigue Training.” According to Ori, this type of training was specifically designed to develop these super hybrid muscles-ones that were capable of generating and sustaining strength for extended periods.

2. Why do we want a type 3 super muscle?

We know that Type 1 fibers have a higher mitochondrial density than type 2 thus they are more fuel efficient. Simply put, they burn fat for energy better than the type 2 fibers.

Type 2 fibers usually have a thicker diameter… they are bigger fibers. When they begin adopting the behavior of type 1 fibers by gradually increasing their mitochondrial density they ultimately become even BIGGER in size as well a better at burning fat for energy.

So if you want muscles that are BIGGER, STRONGER, have more ENDURANCE, and are better at FAT BURNING than you’ll want to develop these muscles.

3. How do we get them?

By combining cardio and resistance activities it causes the composition of muscles to transform from predominately type II or type IIb into Type III. By doing this, we are able to push “beyond our genetic limits,” much like the ancient Spartans, Gladiators and Vikings did.

Having more mitochondria in the muscle cells means that more nutrients can be processed, giving the muscles the ability to work considerably harder for longer periods. They’re also able to grow larger and are able to resist getting tired for longer periods.

Knowing this, we can see that the goal of cardio combined with resistance—sometimes known as hybrid cardio is to push our muscles to undergo a reconfiguration and increase the number of mitochondria in the cells.

4. Should I eat for size or fat loss during this program?

hybrid muscle trainingThe answer to that is…it depends. Sometimes you’ll eat more calories and sometimes you’ll eat less. However nutrient timing is just one aspect of gaining muscle and burning fat.

Nutrition would be such an easy topic to practice and discuss if human beings were as simple as a mathematical equation.

You know… 10 – 3 = 7

But when it comes to the dynamic hormonal and nervous system fluctuations present in the human body… often times

10 – 3 = 478!!

With such various reactions to a broad spectrum of stimuli, the simple notion that calories in vs. calories out determines your fat loss or muscle building results, is a completely ineffective means for determining fitness results.

For example, when exposed to the harsh and threatening demands of prison life, many inmates continue to build thick, lean muscles despite the lack of access to high quality foods, proteins and supplements.

This is due to the highly anabolic state that their bodies are able to maintain when in such a testosterone driven environment. Also, have you ever met a fat person that barely eats? They consume very little calories yet they are obese! This is also due to a hormonal response. It also destroys the notion that lower calories equal less body fat.

Fat loss and muscle building are the result of several lifestyle and nutrition modifications, none more important than the other. All of our daily choices have an impact on our fitness results, not simply how much food we eat.

5. Can I continue my current workout and add Resistance Cardio at the end of my workouts for 20-30 minutes?

Yes that’s a great idea. That’s a hybrid workout in itself. Continue to train with weights for strength, muscle growth and toning. Than instead of doing 30-minutes of traditional cardio on a treadmill or stationary bike add some resistance cardio to your workout to start developing the Type III muscle fiber.

hybrid-cardioTo do hybrid cardio all you need to is combine aerobic and anaerobic (resistance) activities. You can do this by adding dumbbells to your cardio workout.

If you want to go jogging, try wearing a weight vest while doing it. If you want to do something low impact, pick up some kettlebells or dumbbells and walk up a flights of stairs. Interval hybrid cardio using your bodyweight is another good option.

Another idea is to set up a circuit of pull-ups, squats, box jumps and push-ups. Alternate exercises every 20-30 seconds and keep moving. Keep going for 20-minutes. I guarantee you a bodyweight circuit like this will be faster, burn more calories and keep you more entertained. You can mix things up even more by holding each position for five to ten seconds—up for pull-ups and push-ups, down for lunges and squats.

Once the bodyweight cardio exercises aren’t challenging enough you can try a few of these sample Metabolic Resistance Cardio workouts to do at the end of your normal workouts. They are all full body workouts, so feel free to rotate through them, it doesn’t matter which one you pick.

Remember your muscles will already be somewhat fatigued from the weight training session you just performed so you’ll want to use a much lighter weight when doing this kind of resistance cardio after a weight training session.

When you buy the Lean Hybrid Muscle program you get hybrid cardio templates that you can add to the end of your workouts. Like we mentioned this is great if you want to spice up your boring cardio sessions but stay with the current lifting program you’re currently doing.

To learn more about the Type III muscle fiber visit this page:
http://www.leanhybridmusclereview.net/science-of-rapid-muscle-growth-article

Why Train like an Athlete? – 5 Big Reasons Why Everyone Should Train Like Athletes

byron_yelling

By Elliott Hulse Co-Creator of Lean Hybrid Muscle

If you’re like me, you probably want nothing more than to feel like a ’super-stud’ every time you take your shirt off in public. You want to have the confidence to say, ‘Boy, this sweaty shirt is chaffin’ me’, then reach over your shoulder and tear your shirt off like Brad Pitt in Fight Club. When you know that your pecs look like two soup bowls inserted beneath your skin, and your abs are as hard the asphalt you stand on, it’s tough to keep your shirt on!

Today you are gonna learn the top 5 training principles that you MUST implement in order to make your physique and performance goals… a reality. But, before I open the info-floodgates, there is something you’ve got to understand. Men… all men, should recognize that we are athletes and our training programs must reflect this.

Even if you’re a ‘pencil pusher’ or a ‘white collar crook’, the essence of your being is athletic. In order to see any type of fitness results it is essential to recognize that Squats, Power Cleans, 40 Yard Dashes and Vertical Jumps are not only for NFL Combine participants… they are for you!

1. You’re An Athlete By Design

The foundation principle of everything that I teach all begins with one extremely powerful phrase: “We are primal beings living in a modern world”

Our physical bodies have been unchanged for thousands of years. In fact, today, our bodies are an exact expression of what our ancestors were over 100,000 years ago. It is believed that it takes about 100,000 years for 0.001percent of a genome to change… so yourself and Primal Man are for all intents and purposes… the same.

What has changed is how WE have chosen to live, if you can even call it that. As we have ‘advanced’ in technology we have regressed in physical strength and stature.

We function at a much lower capacity than were inherently capable of. This is analogous to those people who buy off-road vehicles that will never see anything but concrete! You’ve been given the ultimate athletic tool… use it.

2. Short, Hard and Intense Workouts Yield Lean, Hard and Muscular Bodies

When you spend over an hour in the gym sitting on useless ‘fitness machines’ while you’re waiting to do your ‘next set’…your nervous system’s primal response is to release Cortisol and Glucocorticoids – which are stress hormones, (these make you sick, sad, fat and, stupid) in response to your body thinking… “Holy Cow, we’ve been training for over an hour… perhaps we’re being chased by a tiger and need to preserve body fat”, then it begins sacrificing muscle tissue for energy! This is called The Catabolic Effect. Also, workouts exceeding 1 hour have been shown to be associated with a rapid decrease in androgen levels.

This is why marathon runners look so emaciated… id much rather look like one of those Lock, Stock & Ready Sprinters with muscles rippling across their backs and abs.

3. Aerobics and Cardio Training Is Boring & Ineffective

Strength coach Charles Poliquin has coined the phrase “Chunky Aerobic Instructor Syndrome” (CAIS). You’ve seen them, they do cardio all day long… don’t you think that they would be a bit leaner? Well, there is a scientific reason as to why they are cubby even though they bounce up and down on those colorful blocks all day long. In fact research has shown that aerobic instructors who taught an average of 3 hours a day maintained a body fat of 22-24% – mind you, that Olympic athletes hover around 9%.

Especially with repetitive exercises like aerobics the body adapts quickly to the stimulus and ceases to respond to the stimulus. Also, you begin to become very fuel-efficient… Listen, think of a metabolism that has adapted to long treks of cardio as being a Honda… it burns very little fuel (i.e. fat) but can go miles and miles. Think of a metabolism that is roaring with increased mitochondria activity (as is present in someone who weight trains with circuits) as a Hummer, large fuel combusting metabolism!

Here’s Why this is so important! You want a stronger heart, without the fat saving response of long boring cardio treks. That is why I teach my clients how to do work capacity sets. We take 4-6 exercises and complete them back to back with no rest and aim to complete them all with in about 2 minutes… if your heart is not ready to pound out of your chest after that, then maybe you should visit your veterinarian!

Here’s a simple circuit that you can do at home – first 20 squats, then 20 lunges, then ’step ups’ on a bench 10 each leg, finally do 10 squat jumps and get it all done in less than 90 seconds! Kick-ass workout!

We begin every session with Plyometrics and then get right into 3-5 “work capacity” sets for upper and lower body.

4. Get High on Oxygen & Sunshine

Besides the fact that training on treadmills and ’sit down’ exercise equipment is less effective than getting your feet on the ground and learning how to use your own bodyweight, training indoors can be detrimental to your performance and fitness results.

As ‘primal beings’ we are in need of several vital elements and forms of energy. The suns rays are nourishing to your mind as well as body. It is well documented that those who live in the cooler northern climates that enjoy less sunshine through out the year are several times more likely to suffer from depression.

Also, if you’re like most Americans you work and live indoors (maybe). In fact, the average person spends 90% of their time indoors. Several health experts have propounded that our homes and workplace are the most toxic environments in our lives. Many studies have stated that toxic particles and fumes found in your home and workplace include: air fresheners, spray starch, paints, mothballs and even ‘new car’ smell kills more people every year than automobile accidents!

So, what do you do? Train in the great outdoors! When I train my Strength Camp clients at Vinoy Park in St. Petersburg Florida, not only do we benefit from the sweet bay breeze but also the scenery is beautiful enough to give a nun spring fever!

5. It’s Gotta Be Fun!

Drop out rates for exercise programs are almost as high as the drop out rate in my old middle school! The bottom line is, if you don’t enjoy it – you wont do it. The most effective way to ensure that you stick with your training program is to change it often. This doesn’t mean hop from one modality to the next before you get any results. It means stick with your weight-training program for a minimum of 90 day but change the exercises you use for each body part at least every 3 weeks.

This not only keeps you interested but also, your nervous system will be challenged with the new exercises and be forced to adapt. This yields fast and long-lasting results!

Want a Badass Program To Gain Muscle and Burn Fat at the Same Time?

Check out my Lean Hybrid Muscle Review

The Secret To Building Lean Muscle

Welcome to Lean Hybrid Muscle TV, this is episode #1.

In this episode… Elliott Hulse describes the difference between Type 1, Type 2 and the “Super Hybrid Muscle” Type 3 fibers.

Also discover the #1 reason why most people fail to build muscle and burn fat at the same time.

Enjoy!

Getting this information out to as many people as possible is our goal.  In order that we don’t overwhelm seekers with too much information at one time, I will with hold publishing a follow up video until there are at least 25 comments for each video.

POST A COMMENT BELOW — if you enjoyed this video, let us know… what have been your experiences with this type of training?  What kind of results have you gotten? Do you think we are full of s*it? Did you hate the video?  — whatever your thoughts or position, Let Us Know…

It is your feedback that is driving this project forward.

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Lean Hybrid Muscle Review

MAX Effort Cardio – For Insaine Fat Loss

Max Effort Cardio?
Discovering The Essence of Hard Core Fat Loss

phpDCPVNRAMIf you’re anything like me… you HATE doing cardio! I can’t even stand the word, “cardio”. It conjures up childhood memories of watching my mom follow along with a Jane Fonda VHS while wearing tights and those knee-high bushy pink socks. — *shiver*

But I DO like the idea of burning off thick layers of beer belly fat and nastiness, without my butt going numb on a bicycle seat or bouncing around on colorful plastic blocks. In fact, the only thing I really enjoy doing in the gym is lifting heavy barbells and throwing around odd objects. So, as a part of my Lean Hybrid Muscle experiment I decided to utilize what I call “Max Effort Cardio”.

Max Effort Cardio is where I illicit a cardiovascular response via mulitjoint barbell exercises or strongman training. So, instead of the typical max effort singles and triples, I use a slightly lighter weight and perform back to back sets of 5’s… and here is the secret to this whole concept, with very MINIMAL rest intervals.

I know, I know… you’re probably saying, “Elliott, that doesn’t make any sense! Everything that I have been taught about weight training says that I should rest 2-3 minutes between max effort attempts — you must be going mad!”

Yes, I HAVE gone mad a long time ago… but all respected scientists do so eventually ;)

Just bare with me for a moment!

If you consider that my Max Effort Cardio system forces your muscles to adapt by increasing Mitochondrial Density, you already understand that this means an increase capacity for fat burning ALL DAY LONG. In fact, it has been noted that weight training in a similar fashion to what I have described also keeps your metabolism burning at an accelerated rate for several hours after completing your training session.

This is in stark contrast to the immediate drop in metabolic rate when engaged in low intensity cardio, such as jogging or pedaling on a stationary bike.

Below is a workout for you to try… but you have to make me a promise. After you try the workout post a comment on this blog post about how you felt and if you think that this type of training can help ANYONE get bigger muscles and burn fat at the same time!

Try this:

Set a barbell with either 95 lbs or 135 lbs (more if you are a monster)

Perform 5-10 sets of 5 Thrusters (see the video below) with less than 30 seconds between sets.

If this doesn’t get your heart beating faster than a jack-rabbit’s in heat, then you’re probably dead.

View :

Lean Hybrid Muscle Review

LinkedTube

Lean Muscle Workout Plans – Design Your Own Hybrid Workouts

How To Design Hybrid Muscle Workouts

Getting this information out to as many people as possible is our goal.  In order that we don’t overwhelm seekers with too much information at one time, I will with hold publishing a follow up video until there are at least 50 comments for each video.


POST A COMMENT BELOW — if you enjoyed this video, let us know… what have been your experiences with this type of training?  What kind of results have you gotten? Do you think we are full of s*it? Did you hate the video?  — whatever your thoughts or position, Let Us Know…

It is your feedback that is driving this project forward.

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Visit the Official LHM Blog

or

Click Here to View the Official Lean Hybird Muscle Review

Burn Fat and Build Muscle at the Same Time – is it Possible?

Power Building and Resistance Cardio: The Killer Combo!

by Elliott Hulse, CSCS

resistance-cardioIt never ceases to amaze me how many people have fallen victim to the lie of “isolated results.”  Essentially, the idea that fitness, success and life results are created in a vacuum… completely detached and isolated incidences.

For example, many women call me inquiring about fitness training and assert their desire to “lose belly fat” or “get leaner arms”.  What they fail to realize is that fat loss, muscle building and all fitness results are the expression of a SYSTEMIC change in their bodies… not just the manipulation of a single muscle or energy system.

As one of my favorite authors Dan John, would say… “The body is one piece.”

We evolve as a whole.  All systems… muscular, nervous, cardiovascular and hormonal systems work synergistically to move us in the direction that’s most consistent with our behaviors.  Even when we aim to isolate systems, we unexpectedly receive the benefits of advancement in others.

For example, you decide to quit smoking so that you can breathe better.  After several months of not smoking you notice an improvement in your cardiovascular abilities, but you ALSO recognize that your skin looks better and your hair has stopped falling out!  This is exactly how our body works… we are “one piece”.

Whatever we do, affects everything.

If we agree that the human body / mind is a single unit, then why do we still approach our exercise and training programs in a segmented fashion?  Wouldn’t it make more sense to work WITH our bodies and prepare for the advancement of ALL strength and fitness qualities at the same time?

When we follow a “holistic” or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials without resistance from nature.  We are moving with the river, instead of against it.  This leads to faster, longer lasting results… minus the typical anxiety and frustration.

Two of my favorite integrated or hybrid approaches fat loss and muscle building are “Power-building” and “Resistance cardio”.  These hybrid training systems enhance your body’s ability to naturally build muscle and burn fat at the same time.  They are effective means for increasing strength, muscle mass, cardiovascular health, fat loss and systemic vitality.

mike-squat

The first hybrid approach is “Power Building”.  This is where a fitness seeker or athlete combines strength producing exercises and the variables consistent with it (heavy weights and low volume) with muscle building exercises and the parameters associated with it (moderate weights and high volume) in the same workout.

An example of a Power Building workout would include a heavy full body exercise like barbell squats for multiple sets to train the nervous system followed by a moderate intensity exercise for higher reps like dumbbell step-ups to develop muscle mass.  This is a great way to improve functional strength and build attractive muscle at the same time.

power-buildingWith regards to conventional cardio training, most individuals limit themselves to the single dimension of jogging or cycling.  This type of training is good… but what may be even better would be to combine the efforts of the cardiovascular system with the muscular system.  This would create a hybrid experience within the body that produces the results of more lean mass while burning fat.

Resistance Cardio can be performed in several manners, but amongst my favorite are the use of pulling sleds and kettlebells.  Pulling sleds offers a low impact, moderate intensity form of cardio training that has the capacity to build muscle and strength in the legs and core while increasing the heart rate offering a fat burning response.

I also really enjoy kettlebell training as it offers a functional (and fun) alternative to jogging.  Kettlebells also elicit a muscle building response which leads to a leaner, HARDER physique that with the use of jogging alone.

When we follow a “holistic” or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials with ease.

Hybrid muscle training is highly effective, functional and fun.  If you believe as I do, that the body (and our lives) are an expression integrated  systems and subsystems AND you love the fat loss and muscle building benefits of challenging workouts… then I invite you to consider:

Lean Hybrid Muscle training!

but before you make your decision make sure you read my:

Lean Hybrid Muscle Review!



Lean Muscle Routines – 100 Rep Giant Set Training

Read at the LHM Blog: http://www.leanhybridmusclereview.net

By Mike Westerdal

100repset Nutrition and training expert John Parrillo is an innovator who has been on the cutting edge of bodybuilding for more than two decades. His ideas go against conventional wisdom and have been hailed as revolutionary by some and dismissed by others. Some people think he’s an exercise and nutrition genius who knows more about maximizing muscle growth and losing body fat than just about anyone else around, while others think he doesn’t know what the hell he’s talking about. In any case, John was among the first to embrace the idea of Super Hybrid Muscle. In fact, he was really the first one to develop the first hybrid training system.

More than 15 years ago he caught on to the idea of Super Hybrid Muscle and began having his bodybuilders doing really high intensity cardio. John realized that by doing this, his guys

were actually altering the composition of their muscle fibers. He called this form a resistance training the “100 rep extended set,” saying that it helped the body to construct more mitochondria—the muscles’ “cellular blast furnaces,” while also increasing muscular growth by developing the circulatory pathways that provide nourishment to the muscles. As the cellular blast furnaces, mitochondria are extremely important to muscle because they’re the energy-supplying systems of the muscle cells.

Every muscle has a certain number of mitochondria–the more mitochondria in the muscle, the greater its potential for growth. So by forcing the body into creating more mitochondria, you’re setting the stage for big increases muscle strength, stamina and endurance. Ordinary muscle fibers are either built for strength or endurance–not really for both. By forcing the body to increase the number of mitochondria in the muscle cells, you’re also causing a metamorphosis that converts ordinary muscle fiber into Super Hybrid Muscle fiber. And not only that, but a human body loaded with mitochondria is far less likely to accumulate body fat than a body with fewer mitochondria.

While researching ways in which to reconfigure the composition of muscle fiber, John realized that the answer could be found in the past. Looking back, he realized that prolonged, intense physical effort causes a working muscle to build additional mitochondria, resulting in big gains in muscle strength and stamina. Part of this realization came from looking at railroad workers from the 1860s. These guys would lay track all day long using a 4-pound sledgehammer developing powerful arms, forearms and shoulders loaded with mitochondria, strength and endurance. But because their legs weren’t being exercised as intensely, they stayed the same.

100repgiantset So basically, John’s 100 Rep Giant Set training routine recreates this kind of super intense, prolonged workout.

Here’s how it works. You start by picking a single muscle group, doing 20 reps of an exercise, then launch right into 20 reps of the next exercise. Immediately after that, you do 20 reps of another exercise, followed by 2 more sets of 20 reps each of two different exercises. There is no rest allowed between the 20-rep sets. At the end of all this, you’ve done a total of 100 reps, almost sequentially. Now you can rest for no more than 1 minute before starting the whole cycle again, repeating it at least 2-3 times total.

That is one hell of a tough workout–especially when you realize that you’ve just done 200-300 reps for a single muscle. In a normal workout, even on a high rep day, most guys aren’t going to even hit 100 for a single muscle. The important thing to remember here is that the workout needs to be intense. You don’t want to be screwing around wasting time by not making it challenging. At the same time though, you don’t want to start out with a weight that’s too heavy because once you start, you need to commit to finishing with the same weight. No drop sets here.

You can do 100 Rep Giant Sets for any body part–you’re not limited to just certain muscle groups. You can also do it whether you use machines or free weights but you’ll always get the best results from free weights because they force each limb to carry its fair share of the total weight, requiring each muscle to perform equally, making free weights far better muscle-building tools than machines. You should do the 100 Rep Giant Sets once or twice a week, rotating body parts for about eight weeks.

If you tell most bodybuilders that you’re going to be doing 100-rep sets to build strength, stamina and size, they’re likely to ask if you’ve gone out of your flipping mind. Most hardcore bodybuilders reject this philosophy entirely because it runs directly contrary to the all-known logic – fewer repeats, bigger weights – equals bigger muscle growth.

Even though the path to getting there is a bit different, the underlying principle and ultimate goals of 100 Rep Giant Sets and Lean Hybrid Muscle training are the same. Both rely on grueling workouts that combine resistance training and cardio activities to force the body to increase the number of mitochondria to build Super Hybrid Muscle.

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Badass Muscle Transformations from Lean Hybrid Muscle

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Do You Have To Be Fat To Be Strong?

By Mike Westerdal

Read at the Official LHM Blog Here!

Many of you know that I compete as an amatuer powerlifter.  One thing I’ve noticed over the past few years is that there are a lot of guys that believe the bigger you get and the more bodyweight you carry the stronger you will get.  This was pretty much undisputed in the past.

All you had to do was look up all the world records in the squat, bench and deadlift and you’d find that the super heavyweights weighing 300 lbs and more dominated all the record boards regardless of age.

I’m not sure exactly when it started happening, but the tides are turning.  When you look up the powerlifting rankings you’ll see that today the top numbers at many of the biggest powerlifting events each year are not always held by the heaviest guys.

In fact on forums across the Internet people are arguing that the strongest guys in the world today are representing the 198, 220, 242 and 275 lbs classes.

And I’m not talking about short fat guys that weigh less than their taller counterparts. These are lean powerlifters that look like they compete in bodybuilding.

kroc

Matt Kroczaleski pictured above competes in the 220 lb class giving the
heavyweights a run for their money and I don’t see no stinkin body fat!

The world famous strength coach and owner of Westside Barbell Louie Simmons is an advocate of having his powerlifters push a weighted wheelbarrow and do sled drags.  You can read about it in many of his articles.

What does this have to do with Lean Hybrid Muscle, Mike?  Well, there’s a new breed of powerlifters that are taking over and they do cardio! Can you believe that, powerlifters doing cardio?  Well they’re doing hybrid cardio or resistance cardio.

Not only are they improving their fitness level, but they are increasing their overall or “absolute strength” which seems to be carrying over to their max strength  powerlifting results.

It’s true,  times are a changing in the powerlifting world.  Pretty soon the word powerlifter may just bring to mind a lean hybrid muscle machine instead of the stereotypical big fat bald guy with a goatee.  Hybrid cardio or type III muscle training has a lot to do with it in my opinion.

Sometimes I train with an elite powerlifter named Mike Schwanke over at Tampa Barbell.  Here’s another example of a lighter guy giving the heavyweights a run for their money.  He squats over 1K and has deadlifted 800 lbs.  Check out this video of his training footage prior to a meet earlier this year.

Even though he’s a powerlifter he implements cardio and hybrid conditioning so that he can reduce his bodyfat while building strength.

Yes – You Can Be Strong, Lean & In Shape At The Same Time

This is important so listen up.  Hybrid cardio is not a “style” of training but rather, it is a component of training-and it doesn’t require and special training or fancy equipment.

If you are interested in developing balance among fitness, strength and size, then you should be taking a good look at this blog and the developments. For example, a guy can lift and lift and lift until he’s as big as an ox with bulging muscles of steel but be short of breath from a climb up a flight of stairs.

Or, if you are into competitive sports, adding the Hybrid Muscle Training component to your training mix can really give you a competitive edge. Guys also use hybrid conditioning to improve weak spots, to be more adaptable, improve their overall fitness levels and to boost and speed up their bodies’ capacity to recover.

The sled pull, tire flip, farmer’s walk, wheelbarrow push and plate lifting are some of the more common hybrid exercises around. In doing any of these exercises you start out with a goal of doing it for maybe ten minutes or so, with a long-term goal of working up to about 30 minutes.

It’s important to remember this part: Once you reach 30 minutes, don’t keep striving to be able to do longer stretches of time. Rather, enhance your capacity by increasing the weight, not the amount of time you’re doing the exercises. This is where you’ll really see improvements in your performance.

One of the great things about Hybrid cardio as it relates to muscle building is that it involves compound exercises that require you to use multiple muscle groups and multiple skills (balance, coordination, etc.) at the same time. By doing compound exercises you’re not only improving your all around fitness level but you’re also significantly lowering your risk of injuring yourself.

hybrid-athlete

Lots of bodybuilders get totally caught up in building size, focusing on doing the same exercises over and over again. By keeping the focus just on the muscles that you see in the mirror (the “beach muscles”) and not training the core, they are setting themselves up for injury.

Powerlifters are equally guilty on totally concentrating on their maximum strength without paying much attention to their hearts or work capacity as we discussed earlier. If you can squat 700 pounds you should be able to squat 225 for 15 reps without getting totally winded.

Many powerlifters myself included could use the fat burning benefits of incorporating some hybrid cardio training which as a bonus will develop the type III muscle fiber. Maybe there’d be a little more gas in the tank by the time the deadlift rolls around on meet day.

I’ve heard the excuses, doing this will make you weaker.  Well I’m calling Bullshit on that one!  How many of you have seen the DVD “242 Raw” featuring Jeremy Hoornstra?  For those of you who don’t know him he’s one of the top raw bench pressers in the world having hit a 675 bench in competition right before my eyes!

It was amazing.  Well in Jeremy’s DVD him and his buddies push his SUV up a hill for their early morning workout. So don’t tell me this kind of conditioning will make you lose max strength, because if anything it will make you overall stronger.

hoornstra-242-raw-review

That’s another great thing about hybrid cardio/muscle building exercises, you can do them with whatever you have handy. If you don’t happen to have a sled hanging around the house, no worries just push a vehicle around.

And if you aren’t able to do that, then maybe you can flip a tire or attach some rope to a piece of plywood, put a bunch of bricks on it and start dragging it around. With lean hybrid muscle building workouts, you’re not tied to a specific routine or exercise.

It’s not a requirement that you do specific exercises or follow a particular routine-it’s more important that you do “strongman” type exercises in addition to your current routine that are really going to challenge you.

Even if you live in the heart of the city you can incorporate hybrid muscle exercises into your training routine. The farmer’s walk can be done anywhere. Just grab a couple of heavy dumbbells and start walking. As you improve, use heavier dumbbells.

sustainedstrengthIf the weather is lousy then you can do it at the gym. At the gym you can also carry around plates instead of dumbbells, if you’d like. Kettle bells are great for doing these exercises too. You can use them to do snatches, the farmer’s walk or any number of other compound exercises.

You can even do these hybrid training exercises if you don’t have anything more than your own bodyweight. Jump squats are just one example of a bodyweight exercise that you can do. The point is this kind of training allows for a great deal of creativity, flexibility and adaptability. Watch the Strong Man competitions on the television if you want some great ideas for coming up with your own routines.

To wrap up, by including Hybrid muscle training exercises into the training routine, dangerous imbalances-and the injuries that often accompany them-can be avoided. Adding some of these exercises into the mix can also help keep boredom at bay and can also keep you from getting burned out on training.

You’ll also be giving yourself a serious competitive edge and as an added bonus, because the body is in all-around better physical condition, you’ll also find that you recover more rapidly and will probably have more energy too.

Thanks for letting me get this off my chest.  I’m learning so much just from reading everyone’s comments.  So if you learned anything or enjoyed this post, than please leave a comment below.  It’s only fair that I get to pick your brain too!

Give me 35 comments below and I’ll be back with a follow up post!

View Comments Here at the Official LHM Blog

Read the Official Lean Hybrid Muscle Review by Clicking Here!

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