Research has now shown us that the only way to get solid gains in muscle and strength is by the correct combination of volume as well as strength training also known as a hybrid workout. When we talk about volume training we are generally talking about the amount of repetitions that you are doing as well as the number of sets.
Any professional weightlifter will tell you that you need to combine high reps with very low reps in order to get the muscle to fully develop correctly. However, there have been a number of exceptions to this rule by bodybuilders who never train less than 8 or 10 reps and there are others who never train more than 6 reps.
However, those are the exceptions and we are concentrating on the general rule of thumb which has been applied to most people who train with weights to build muscle. Research tells us that we need to do reps that will take longer than 30 seconds to complete the set in order to burn all the muscle glycogen.
But research also tells us that Anaerobic exercise is exercise that builds strength that is intense enough to trigger lactic acid formation and Aerobic exercise is any exercise where your heart-rate is more than 65% for 20 minutes. If we can combine the two in a hybrid workout we will be getting the best of both.
A good hybrid workout is a program that will give you sets and reps with 15 or even 20 reps and very little rest between the sets. But it will also include heavy training which increases strength and that will be doing reps as low as 3 or 4 reps and using the maximum weight.
If your objective is muscle gain and fat-loss at the same time then the creation of a good hybrid workout is something that is needed. You need to create a program that maximizes the time under tension (TUT) which is something that will give you the muscle gain that you want.
If a hybrid workout is combined with the correct selection of compound movements that use high reps like 15 or 20 reps in a set then you will be getting the calorie after-burn effect as well as the ‘pump’. This will ensure that you get the maximum benefit from your training where you get both fat-loss and muscle gain at the same time.