LIFT BURN REPEAT

Metabolic resistance training (MRT) combines structured circuit training with progressive weights for time-efficient fat loss and muscle growth. World-renowned physique coach Gareth Sapstead has all you need to know

- Gareth Sapstead

The best training approach to achieve a total-body transformation, build muscle and get lean doesn’t always fit with the time you have available. Ideally you would lift weights in a progressive manner to build muscle and strength, while following a balanced diet for sustained energy and maintaining a moderate calorie deficit diet to burn body fat. But we can’t all spend two hours a day fitting everything in. So what’s the alternative? Enter metabolic resistance training, or MRT for short. 

MRT will get you great results, helping to build muscle and shed fat, while being as efficient as possible – with workouts completed in 30 minutes or less.

What is MRT?

Metabolic resistance training is a form of circuit training with progressive weights, in a way that challenges you metabolically. It’s not your typical circuits class, though, which often involves a poorly thought-out workout structure combined with sloppy exercise form. No, metabolic resistance training has structure and purpose, and that’s why it can produce fast changes in body composition while keeping you injury-free and feeling athletic.

You perform five to six exercises in sequence with minimal rest, using the same resistance device – for example the same barbell, dumbbell, or kettlebell. To make things as efficient as possible, the weight also remains the same throughout the entire circuit. That is why exercise selection and sequencing is important. 

Weights and reps

There are two ways to structure your repetitions. Option one, which is most common, is to keep the reps the same for each exercise and throughout the circuit. For example, every exercise is in the 6-8 rep range.