Hi Ian Freeman here again from Get Ripped Plan. One of the best ways to get super lean and burn fat at an optimal rate is to perform all over-body workouts. This means lifting weights from the ground and up to a certain point thus recruiting major muscle groups in order to carry out each lift. This guarantee’s all the major (and minor) muscle groups are brought into play and just by adjusting the rep range and to some degree the speed (rate) at which you perform the lifts will maximise the goal you wish to attain.
For example – to stimulate human Growth Hormone (hGH) you must produce lactic acid, this will also stimulate your fat metabolism as well. So your rep rate can either be a mix of fast lowering of the weight (eccentric phase) and a slow raising of the lift (concentric phase). Once the lactic acid has built up in the muscles try and finish off with 6-8 faster efforts to really feel the lactate peak.
Lifting heavier weights at lower reps will stimulate testosterone production which stimulates an anabolic response and increased muscle mass.
These sessions are all over body multi-joint workouts designed to get you lean in record time. Perform each exercise straight through, one after the other followed by a 2 minute recovery period after each set.
The Fat Burning workout involves lighter weights but higher repetitions that stimulate lactic acid build up and an increase in human Growth Hormone production and increased fat burning. With each decrease in reps you should increase the weight to develop testosterone production seeing gains in muscle strength and size (see the lower rep workouts below).
Each session should be over and done with within 20-25 minutes so work hard, then get out of the gym and recover.
Perform a mix of these sessions 3 – 4 times per week.
Grab your free workouts at www.getrippedplan.com
If you have any further questions about muscle building and fat loss then please contact me at
Lactic Acid/Growth Hormone – Fat Burning Session
(65-75% of 1 Rep Max)
1. 16 / 12 / 10 Reps – Barbell Clean, Squat and Press
2. 16 / 12 / 10 Reps – Dead Lifts
3. 16 / 12 / 10 Reps – One Arm across Body Dumbbell Cleans
4. 16 / 12 / 10 – Dumbbell Clean, Push, Press
5. 16 / 12 / 10 – Forward to Back Dumbbell Lunges
6. 16 / 12 / 10 – Power Cleans (Driving off Toes)
Testosterone/Anabolic Booster
(85-95% of 1 Rep Max)
1. 8/ 6 / 4 Reps – Barbell Clean, Push and Press
2. 8 / 6 / 4 Reps – Dead Lifts
3. 8 / 6 / 4 Reps – One Arm Across Body Dumbbell Cleans
4. 8 / 6 / 4 – Dumbbell Clean, Push, Press
5. 8/ 6 / 4 – Forward to Back Dumbbell Lunges
6. 8 / 6 / 4 – Power Cleans (Driving off Toes)
If you enjoyed these then check out this great muscle building programme that also understands the science behind mass building and performs the workouts in super quick time for super quick results.
The Get Ripped Plan recommends that you check out this No Nonsense Muscle Building video.
If you have any further questions about muscle building and fat loss then please contact me at
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