Want Muscle First Fat Loss? Try This Training Technique

Cori Lefkowith, of “Strong at Every Age”, shows us how:

Quality over quantity

Building muscle has the knock-on metabolic effect that muscle costs calories to maintain, which in turn supports fat loss unless one also goes out of one’s way to maintain the fat too.

However, there are diminishing returns to it, and building muscle also becomes more difficult with age.

The biggest single tip here is that briefly resting during a set allows you to complete additional quality reps with the same weight, which can help increase training volume without immediately increasing the load.

There are some more ways you can improve things, too, such as:

• Unilateral training: if your grip, a weaker muscle group, or fatigue stops you before your stronger side reaches its target, rest for 15–30 seconds and continue. This can help weaker and stronger sides do comparable work and may help address imbalances.
• Cluster sets: break a larger set into smaller groups of about two or three quality reps, with 15–30 seconds of rest between groups. This is useful for movements such as pull-ups or deadlifts when you want to build toward more consecutive reps while maintaining good form.
• 10-7-3-1 method: do 10 reps, rest 10 seconds, do seven reps, rest seven seconds, do three reps, rest three seconds, then do one final rep. After a longer 90-second to two-minute rest, repeat if appropriate. This 10-7-3-1 approach combines heavier loading with short rest periods, increasing both muscular endurance and hypertrophy-focused training volume while also raising your heart rate.

Avoid overusing those short pauses, though: if you repeatedly do two reps, pause, and repeat, you may be better served by deliberately structuring the work as a cluster set.

For more on all of this, enjoy:

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Want to learn more?

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Take care!