What's up Champ!
I'm Vince Del Monte of GeneExpressionTraining.com
And I've got a BRAND NEW Fat Burning Workout For You
To help you get ripped faster.
I'm going to show you the 3 fat burning exercises that you need to do
if you want to get a leaner, more muscular body.
Alright.
This is very different from anything you've tried.
Alright.
This is part of our Screw Cardio Series
Now the name of this workout is called
The Ladder of Death
The entire industry is getting you to do workouts that focus on "burning calories"
in a certain period of time.
But doesn't design the workout in a way to get you burning calories once you leave the
gym
So that when you lose the fat, you don't rebound and gain it back.
This workout is going to focus on building muscle tissue as well.
So let me walk you through the specifics.
So we've got three exercises
Squats Then Dips
And then Chin Ups
We're going to be doing a ladder.
So the ladder looks like this.
We do a single rep for each exercise
And then we add an additional rep on each subsequent round.
Round 1 - One rep per exercise
Round 2 - Two reps per exercise
Round 3 - Three reps per exercise
Round 4 - Four reps per exercise
And we do that until we get to 10 reps.
Alright.
So on the way back down
It's nine reps per round,
Eight reps per round,
Seven reps per round,
And if you've done the math
You'll see that we've done 100 growth-producing
fat burning reps per exercise
So like this is the new 300 Workout.
You guys remember that movie?
This workout is going to make that workout feel like a cakewalk.
So how much weight do you start with?
So here you can see me doing my 15 rep max.
Alright.
If you don't know what your 15 rep max is
you want to guesstimate.
Alright.
It's better to be slightly on the heavier side than on the lighter side.
Alright so my 15 rep max for squats is 275.
My 15 rep max for dips is my body weight plus a 15 pound chain.
And then my 15 rep max for chin-ups is my body weight plus the 15 pound chain.
Alright.
So this weight stays the same the entire workout.
You don't add or decrease the weight.
The weight stays the same, in fact, for the whole training cycle
which I'll explain in a moment.
So what you'll find is that the first three, four rounds are a piece of cake.
In fact, you might just be banging them out as you see me doing
like one exercise after the other
And you might be thinking
man this is easy.
Just like going up the ladder, it's like oh, this isn't bad
You're going higher, but you're not too far from the ground.
This is OK.
I feel good.
I can keep doing this.
I'm going to go all the way to the top of the ladder no problem.
I'm gonna prepare you for what's gonna happen.
Once you get to about round Six, round Seven, round Eight,
You're gonna like... holy crap...
I'm a long ways from the ground.
And you're now gonna be in unchartered territory
And you're now gonna be experiencing things you've never experienced before.
Alright.
Keep going.
Your first time through you might only make it to the top of the ladder
and you might not be able to come down.
And if that happens, that's completely normal.
Many people...
I don't actually know anybody who'se ever gone up and down the ladder
in the first time doing this workout
So let me reassure you
If you don't make it up and down, that's very normal.
I'm going to have you do this once per week over the next 8 weeks
And that's your goal.
Alright.
You're not going to try to add more weight as the weeks go on.
You keep the weight the same.
Alright.
So our goal is simply to do 100 reps on each exercise.
Now some of you guys might be thinking this sounds a lot like German Volume Training
and it does have some similarities because we're doing a high amount of reps on a
very specific set of motor units becuase we're using specific exercises.
Alright.
However, what I like about ladders, is that mentally it's much more achievable in the
mind
because wtih German Volume Training where you're doing 10, 10, 10
You're just doing sets of 10.
By the 6th or 7th set, you just wanna say like screw it
This is too hard.
I can't do any more.
But by starting off with just a single, you're like sweet.
I can do this.
This next round, sweet, I can do this too.
Sweet.
I can do this.
Three.
And not to get philisophical on you but it's a great metaphor for life.
You know.
The name of the game in life is just progressive overload.
You know, always make constant and never ending improvement.
Right.
The Principle of Kaizen.
And this workout is just that in application.
So every round you're just trying to do one more rep.
One more rep, one more rep.
So mentally you can really take yourself to a place you've never been before.
I'm sure you can see from this V-Row running that I am really in the hurt box
on these last few rounds.
Alright.
Round eight, nine and ten is going to demand a lot from you.
Alright.
And this is why your body's gonna change.
This workout is going to help you strip fat and with this protocol
you can stop doing all other forms of cardio in the week.
You don't need to go on the ellipitcal or the treadmill
You don't have to go for your swims or your runs or your
or any other classes
You can just drop those completely
This workout will replace them and will get you more superior results
without all the wear and tear on your joints
and with muscle producing results which is again the name of the game
if you want to lose the fat and keep the fat off.
[In a single roound]
So in eight weeks from now, if you do this once per week,
I promise you that you are gonna look leaner, you're gonna look harder
your metabolic rate is gonna be cranking
You're gonna be eating more food
Full disclosure guys
This workout took me 32 minutes to get to the top of the ladder.
Alright.
So your goal is to go up the ladder and down the ladder in less than 60 minutes.
That's my challenge to you.
Up and down the ladder in less than 60 minutes.
For the exercise modifications....
For the back squat you can also do Barbell Front Squats
You can also do Heels Elevated Dumbbell Squats
You can also do Leg Press
You can do a Hack Squat.
So some form of quad-dominant movement that's a compound exercise.
That's the key
I don't want you doing an isolation exercise here.
It's gotta be a big movement.
Alright.
For the chin-ups, if you can't do a chin up with your body weight, that's totally fine.
You can do Reverse Grip Modified Pull-Ups
You can also do a Lat Pulldown runninng your favorite variations
That's also acceptable
And for the Dips, if you can't do a bodyweight dip, that's also fine.
You can do a Close Grip Pushup from the floor
You can do even a pushup from your knees.
Alright.
The big take home here is that you're using compound movements that
use a lot of musculature and that produce a lot of muscle growth.
Got it
Just a word of warning before I send you on your way.
These workouts will make you sore.
That's very normal with this style of workout.
Alright.
That's because your body's trying to build new muscle mass
which is the thing that's gonna help you burn more total calories and get you leaner
so that you don't have to do all this endless cardio.
Alright.
So.
Here's the deal guys.
If you like this style of workout and you want to add more of these workouts to your
weight training protocol
I've got an entire program called "Shredded In Six"
It's an entire year's worth of brief but brutal protocols like this.
You can click the link on the screen or the link in the description
to learn more about it.
And this will help you get off the treadmill
Out of the forest
Out of the pool
Off the bike
Off the elliptical
Under the bar
And it's gonna help you build a harder, leaner, more muscular body with a more robust metabolism
so that you can enjoy more of your favorite foods and actually look like you lift.
Alright.
So I hope you guys give this video
this one shot.
Again.
Remember.
Vinny has done this.
I know it's not easy when you get to that top of the ladder
you'll be like holy crap!
How do I come back down.
My best advice...
Hang Tough.
Alright.
You're in unchartered territory and that's why this is gonna produce results.
Alright.
You guys got any questions about this, I wanna make sure you get this workout right.
Let me know in the comment section below
I check it every day
And I'll ensure that you know exactly how to get the most out of this workout
so you can see what you can accomplish with it
I'll see you guys next time.