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The MF Fusion WorkoutDate: 30.11.2006
Posted by: Anabolic Info Team United States
"You can't have your cake and eat it, too." We've never understood that saying. Whenever we have cake, we eat the whole damn thing (and sometimes the cookies next to it). And since we take our training as seriously as we do our desserts, we can't stand to hear the same warped logic propagated at the gym.
You know - the trainers who say you can only work toward "one goal at a time." They love to talk about how you can't build muscle while losing fat or increase your endurance without compromising strength. And while most of the time there is some logic behind their reasoning, they also haven't tried the MF Fusion Workout.
The genesis of the idea was simple yet radical: We wanted one program that strategically blended elements from three different exercise modalities, helping you achieve gains in a number of different fitness arenas all at once. And, after a lot of trial and error, we've finally come up with just that - a program that nets simultaneous results in three of the most important measures of men's fitness: size, strength, and overall endurance. Best of all, it works even if you indulge in the occasional cake.
The Fusion
Our program joins the science behind powerlifting, bodybuilding, and martial-arts conditioning - disciplines that may otherwise never have met - to bring you the best of all worlds in one session. For example, each workout starts with an old-fashioned strength exercise - such as the classic powerlifting standby, the squat. Since you'll be fresh, you'll be able to work your hardest with the heaviest possible load, priming your body for maximum strength gains. You'll then move on to more of a bodybuilding protocol - a high volume of reps that will not only give you that awe-inspiring "pumped" look but also leave your muscles growing for days afterward.
As you begin to fatigue, we have to decrease the loads you lift. But to keep your intensity up, we've increased the duration of your sets, taking you next to a tri-set of body-weight exercises - three moves done one after the other, which not only gets your heart rate up but also ignites your fat stores. This is the kind of work that combat athletes do to condition themselves to go all-out round after round. It also builds the core strength and endurance it takes to make punches and kicks effective weapons. Next, you'll shoot for pure core-endurance development, holding an awkward position for progressively longer periods. The better you are at these exercises, the better your protection against lower-back pain, and the more stability you'll have on your heavier lifts.
Finally, you'll finish up with 10-15 minutes of cardio, but not the boring, walk-in-place kind. Again, we invoke the techniques of martial artists, who, just through the force generated by their strikes, work a ton of muscle and burn hundreds of calories. Of course, if you're self-conscious about looking more like a tank-ass than a badass, you can opt for some light rowing or running in this slot instead. But we recommend you do the kickboxing - it kicks the crap out of the treadmill (no pun intended).
Reader Comments:
I appreciate that most of N. America is battling the bulge - but I am not and never have - I am interested in fitness but not losing weight - I am interested in nutritional info and most of your other articles - I have just always been frustrated that so much effort is put into articles regarding weight-loss when the only people I see buying this Mag when I do are other fit and not fat readers. Ciao
-- Theo Sego
I bought my first Men's Fitness (the November 2005 issue) a few months ago, and have been hooked ever since. I've been doing the "Barely Legal" workout for the past couple of months, and am very comfortable with the amount of muscle mass I have built up. The problem is the layer of fat I've got over my body -- I'm 36 years old, 6' 1/2", weigh 245 and am around 24% body fat. I've recently switched over to the "Ultimate fat-loss formula" workout (first day was today), which I plan on doing Sat., Tues. and Thurs. I've got a couple of questions -- first, I'm a little worried about going from 4 days a week to 3 days a week, and want to be sure I'll be doing enough to really lose weight. I also want to be sure that I'll be able to maintain the muscle I've built. I don't take any supplements besides a multi-vitamin, and have been watching what I eat now that the holidays are over. What else could/should I do? Would supplementing with a cardio workout on some of the off days be detrimental? Some of the things I've enjoyed doing in the past are shadow boxing, tae-bo, stationary bike, and jumping rope (unfortunately, running isn't an option). I'd also like a little extra ab work than the fat-loss work out has. Any suggestions? (BTW -- this was the first place I found where I could post a comment and get questions answered, and I find it ironic that it's right under a message saying you should have less articles about losing weight!)
Thanks in advance for whatever advice you can give!
-Mike
-- Mike
hy man i wunt to figure out how to build muscle fast so i do push ups,sit ups,chin ups,and squats i am building muscle slowly but i wunt to know if there is anything i can do to hasten the process, like eating the right food or taking some meds like protein or wut? so id love to know how to build muscle real fast plz help.and by the way just so u know im 16 i have asthma and im fairly skinny i only weigh 55kg's so if u got anything plz. if u wunt to contact me im at gateway_toarmagadon6@hotmail.com
-- bilal
HOW TO DO IT:
Perform each pair of exercises (1Aand 1B) as alternating sets. (So you'll do one set of 1A, rest, then one set of 1B, rest again, and repeat.) Exercises marked A, B, and C are performed as a tri-set: You'll do one set of 2A immediately followed by one set of 2B and then one set of 2C before resting. Repeat the process for a total of two tri-sets. Perform exercise 3 as straight sets-perform a set, rest, then another set, and so on. For instructions on exercise 4, see "Flab Fighter" on page 124.
Do 1A, rest (how long?), then one set of 1B, rest again (how long?), and repeat.
In Fusion II, Do one set of exercise A then rest 30 secs then do exercise B then rest 90 secs.
thanks
phil
-- phil
HOW TO DO IT:
Perform each pair of exercises (1Aand 1B) as alternating sets. (So you'll do one set of 1A, rest, then one set of 1B, rest again, and repeat.) Exercises marked A, B, and C are performed as a tri-set: You'll do one set of 2A immediately followed by one set of 2B and then one set of 2C before resting. Repeat the process for a total of two tri-sets. Perform exercise 3 as straight sets-perform a set, rest, then another set, and so on. For instructions on exercise 4, see "Flab Fighter" on page 124.
Do 1A, rest (how long?), then one set of 1B, rest again (how long?), and repeat.
In Fusion II, Do one set of exercise A then rest 30 secs then do exercise B then rest 90 secs.
thanks
phil
-- phil
I was wondering which issue the mf fusion workout was in. I can find mf fusion II and III, but I can't seem to find the first.
-- Craig
One of the best workouts I've ever done, and as a MMA fighter it's really improved my strentgh and performance. I do the 15 minutes of kickboxing on a heavy bag however. This workout has taught my muscles to do what is asked of it, even when they are in a fatigued state.
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