Build Stamina and Muscle in This 3-Move Lower-body Workout
You’ve probably heard of ‘German Volume Training’ — ‘ten sets of ten’ as it’s often known- — as a workout protocol that promises size, but puts fear into the heart of even seasoned trainees. Simple on paper, the method involves performing ‘supersets’ of movements, back-to-back, for ten sets of ten reps, hitting your body with an enormous amount of growth-inducing volume.
‘Metabolic volume training’ is the hybrid approach that takes the premise a step further, adding a metabolism-stoking sprint effort after each superset, building not just size but stamina and scorching through calories.
This leg-swelling lower=body workout will see you (limping) out of the gym in just thirty minutes flat, with 300 squats, deadlifts, and air bike calories in the bag.
Set a running clock and perform 10 reps of front squats, resting for the remainder of the minute before performing a set of deadlifts in the next minute. At the beginning of the third minute perform a sprint effort on the air bike aiming for 10 calories. Repeat this circuit, resting for the balance of each minute, for 10 rounds.
1. Front Squat x 10
With your feet at shoulder width, hold a barbell across your chest. Then, lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.
2. Romanian Deadlift x 10
Lift a barbell to hip height, feet at shoulder width and glutes tensed (A). With a slight bend in the knees, push your hips back and slowly lower the bar towards the ground (B), pinching your shoulders back and maintaining a flat back. When you feel a stretch in your hamstrings, pause and lift to the starting position.
3. Air Bike x 10 cals
Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle (A). Go for a max-effort sprint until the display reads 10kcal, keeping your torso and head up, and controlling your breathing (B). Push the first few calories as hard as possible, then settle into your pace.
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