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i agree with this totally.. but where’s the vid?
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Max Effort Cardio?
Under Burn Fat/Fat Burning, Muscle Building/Routines, Muscle Workout Videos, Recent PostsBy Elliott Hulse
Max Effort Cardio?
Discovering The Essence of Hard Core Fat Loss
If 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.
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23 comments - add yours
zach gallmann
August 3, 2009
jaime
August 5, 2009
where the vids ? and the downloads?… i have tried training like this before its brutal,, but i loved it….. but my problem was i i lost to much weight with this type of cardio…. i think i wasnt eating enough or powerlifting enough ,but i can see how a balanced approach can create badass results
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leanhybr Reply:
August 6th, 2009 at 11:25 am
@ Jamie – I think you are looking for this ==> http://leanhybridmuscle.com/access/muscle-building-downloads
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Brian (BK)
August 6, 2009
We (my 14.5 year old son and I ) completed 5 set. I’ll ask him how he doing if he says “I don’t want to talk about it” or “How do think I feel” he’s doing some work and that’s why we are the gym!!!
Ciao “B”
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Fernando T
August 25, 2009
I’m 43 years old. I love the idea of max effort conditioning, but I do it lighter sometimes and it’s still burns way more calories than regular cardio. This is the golden ticket when it comes to staying in good shape. My bodyfat has dropped to the teens since I started doing some of these techniques in my workouts.
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Tom Powers
August 26, 2009
When you train this intense you don’t need cardio or weights you just do this. Nice article brotha.
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anthony
September 7, 2009
I like this idea of loaded cardio. Seems more challenging and enjoyable (afterwards)
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Andrew L
September 24, 2009
I do something like this – 3 x sets, no resting between sets,
30 x knee high bench jump ups
5 x deadlifts 80kg or 175pounds, (not much but after the jumps your pretty stuffed already)
20 x crunches
5 x chin ups
12 x pushups
10 x 1 arm dumbell deadlifts, 20kg or 45pounds.
all on a stopwatch, try to beat my PR each time, if I beat it consecutively 3 times will I up the weight on deads by 10kg(22.5 pounds) pushups by 2, ad and extra chin and 2.5kg(5pnds) on 1arm deads.
I know its not a strong man weight but this gives great results in building strength and losing fat pounds.
Just proof that this stuff works I guess
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leanhybr Reply:
September 24th, 2009 at 1:29 am
Cool. Similar to the complex I did yesterday using kettlebells. How long have you been doing this workout? – MIKE
[Reply]
Andrew L Reply:
October 9th, 2009 at 9:15 am
hey sorry bout the late reply, I didnt tick the “notify me of follow up via e-mail”
I do it on and off, mostly towards the end of winter to lose a few kg or pounds, and improve overall fitness.
(I live in Australia so we use weight in kg)
Sometimes the gym equipment is being used that I need so unfortunately I cant do as often as I like. 
Nothing is better than this type of routine or exercise to tell the truth as lifting weights alone can be quite boring.
Ispose if I had my own gym or equipment at home I could do as often as I want. Now there’s an idea! 
[Reply]
Andrew L Reply:
October 9th, 2009 at 9:17 am
P.S. I try once a week or more if I can I came up with the idea about a year ago.
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Ikone
November 4, 2009
I thought i’ll give them a try.
Result: 6 sets and an sprint to the nearest bathroom..
I felt like dying:P
Cardio eat your heart out!
[Reply]
[...] Max Effort Cardio? (leanhybridmuscle.com) [...]
[...] Max Effort Cardio? (leanhybridmuscle.com) [...]
nick
December 2, 2009
love it
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HimiSexia
December 5, 2009
This might not be the most appropriate category for this subject, but since dieting is a national epidemic, I was pretty sure that there will probably be many guys or women in this forum, who have been on any weight loss plans at all. In case you have any knowledge whatsoever please share.
I am specially puzzled on what diet product to choose, since there are so numerous choices in the market. The most recent hypes on Oprah similar to hoodia gordonii or bitter orange do not make this issue any easier. I truly don’t have an idea where to commence, should I opt for an exact fat loss program, schedule of exercises…All I have come to know is that a change is required. And this alteration needs to take place now.
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