The Transformation King has written an excellent fat loss program (‘Afterburn’ and ‘Afterburn 2’), and perhaps more importantly, has shared his. Product Review: Alwyn Cosgrove’s Afterburn If you aren’t familiar with Alwyn Cosgrove’s stuff, you’re really missing out; here is a guy who has. Sucker Punch: Alwyn Cosgrove – This is a fantastic interview at T-Muscle with one of my best friends and mentors in the industry. Alwyn calls it like he sees it.

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I as well as you, have exercise for years.

Anyone tried Alwyn Cosgrove’s Afterburn program?

If you’re coming back from injury or illness, don’t try this program yet. A five-movement complex x 6 reps has a total volume of 30 reps per set! When combining a squat afterbjrn an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

But that was me. Use exercises that flow well together. Here’s what all that means and how it relates to building scary strength. In fact, it worked so well that it became a cornerstone of my conditioning programs with several athletes.

I’ve kno,including me who 6did his program a couple years ago What if we used a resistance training program designed to burn body fat as opposed to that being a side effect of a standard weight training program and monitored and tweaked it over the last fifteen years with hundreds of clients, so that it afteeburn even more effective? You will notice a difference very quickly!


Here’s how to trim it down to get better, faster gains in as little as 30 minutes. I just hoped that it would work as well as alternating sets for fat loss and conditioning, or at least close enough that it wasn’t too much of a tradeoff.

You’re afterburm doing the big basics, right? Want to learn how you can make a healthier, fitter version of yourself? I have my own facility, but I realize this can be a real problem elsewhere. There’s a better exercise to build your back. Alwyn and his wife are super people, he knows his bodybuilding stuff, and has overcome cancer twice,he is a superman for sure and seems to be a kind,generous man The weakest exercise in the sequence determines the load you’ll use.

Remember, it’s a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. This allows me to increase work density while still getting “true” rest.

Anyone tried Alwyn Cosgrove’s Afterburn program? | Cathe Friedrich Fitness Forums

Cosgrovd I started experimenting with a few things — doing dumbbell lunges and push-ups for example, or step-ups and dumbbell bench presses — where I could use one set of dumbbells and one piece of equipment. Perform each complex once per week for four training sessions per week.

By continuing to use this website, you agree to their use. A very simple way of thinking about EPOC is that aftervurn you do certain types of exercise you work at a level beyond what your body is capable of handling i.


If you want to try combos, use familiar movements. I loved what I found, and the workouts were intense, especially the complexes. The dead fish factor. If this blog screams out to you then please let it open your eyes and give you confidence to include more weight training into your program.

This site uses cookies. The Definitions Now I’m not the first person to ever use complexes. So I tried it.

“The Afterburn Effect” – Alwyn Cosgrove | StarkFit

This isn’t for the faint-hearted or deconditioned. Front squat into press.

It’s not a beginners routine. You can’t do a hybrid of deadlifts and curls for example aftergurn the difference in loading is too great. Get your hip flexors out of this movement and you’ll build better, stronger abs. The diet – well, all that animal food, is for me, not healthy If you have to re-grip the bar or adjust your grip at all, it has to be seamless and easy; otherwise the complex breaks down.

At only pounds, this comes out to pounds of total work per set! To summarize, here are the four main reasons to consider combos or hybrids: These healthed-up cookies will satisfy your cravings without expanding your waistline.