Last week I talked about the blowout workout, a workout in which you use a lot more weight and fewer reps as a way of breaking through plateaus and challenging yourself to improve. Well, here’s an odd thing, the opposite changes work too, although in a different way.
The Burnout Workout Basics
Over the weekend, I received an email from a 60 in 3 reader who suggested I try out something he called the “burnout workout”. I had heard of the idea before, but never tried it myself. It’s pretty simple, take whatever exercises you’re doing, lower the weight and double the number of reps. So if before I was doing a set of 10 lunges with 100lbs, now I would try to do 20 reps with 70lbs. It sounded so simple and easy. I mean come on, less weight? This is going to be like a vacation! Oh, how wrong I was.
Set The Bar High (But Not Too High)
I thought I could do 75% of the weight I usually do while still doing 20 reps of each exercise. I quickly found out that was way off. It’s amazing how hard it is to do 10 extra reps without a break even with 25% less weight. Your muscles start aching at about 12 reps, and you begin experiencing difficulties maintaining form and lifting the weight at about 15 or 16 reps. At least that was my experience. 20 reps was doable for the first few exercises but I quickly found myself too sore to maintain my 75% weight goal.
Is This A Cardio Workout?
Even more unexpected was the burnout workout’s impact on my heart rate. I felt like I was sprinting! I never elevate my heart rate so much while lifting weights. Sure, I get a bit winded with some exercises but never like this. Half way through the workout I felt like I had run for miles and I soaked with sweat. This workout was kicking my ass! I was forced to go as low as 60% of the normal weight for some exercises and I was starting to see a need to go even lower.
The End Is Near
By the end of the burnout workout, I was burned out. I was barely doing twenty reps with 60% of the weights and I was taking longer than usual breaks between sets. The last exercise, shrugs, was performed with 50% weight and I was struggling to lift even that at the end. I climbed on the elliptical and tiredly marched on but my heart just wasn’t into it. It was telling me “hey buddy, you already did cardio, now go take a break.” I did manage to do my cardio for the day but I really had to push myself to do it.
Was It Worth It?
Hell YES! You know that feeling you get during your first few workouts? Your body isn’t quite used to the strain and you’re sore, but you also feel really good. You challenged yourself and you made it. Your muscles have done something they haven’t been able to in a long time and your whole body is tired and yet bursting with energy. I haven’t felt that after a workout in several years now. I enjoy workouts but they don’t wear me out anymore like they used to. Well, this one did. I was well and truly worn out but I also felt incredibly good.
So Which Will I Do? Blowup or Burnout?
Why pick one? I intend to do both. I’m going to start my week with a standard workout, 10 reps at 100% weight. Mid week I will do a blowout workout, 5 reps with 150% of the weight. Then finish it out on Friday with a burnout workout, 20 reps with 50% to 75% of the weight.
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Vary things up a bit, try out new ideas and never be afraid of making changes to your workout. You may find something you love. I know I just did.
Great idea!! I think I need to give that a try!
I have read studies on the burnout workout. It can work very very well. Also i think that it is good to mix up what you are doing in a workout. I think i will try this in a couple of weeks when i finish this 8 week cycle of training.
This workout is good, but I like to push myself harder, I can get massively built in short amounts of time with this workout, now toning is different but this works for putting on pounds and pounds of muscle with a bit of tone. I like to do this but start heavy, do 10 reps, immediately lower it 10 pounds do 10 reps and then do that till u hit 10 pounds, then u do that 10 times u go back up 10 pounds and do that 10 times basically ull hit a point where u cant do the heavy anymore, so ull only be able to do say 6 reps …but try ur heart out to do the 10, then lower it 10 do that 10 times, dont take any breaks, this is all in one time with the max of 5 seconds to change ur weight….basically go up and down up and down in weight till u can no longer do each weight and at the end u will be struggling to bust out 10 reps of 10. Its a killer workout technique and anyone that doesnt know this should try it. Ur body cannot adapt to it, so there is no plateu. Do a certain muscle group one day, then the next group the next day. Try to hit the same muscles with the burnout about twice a week. My benchpress went from 140 to 230 in 4 weeks, and my shoulder press ( Military Press ) went from 55 to 145 in 4 weeks.