No more cardio, HIIT, circuit training or other old school methods. Here is one best exercise that builds muscle and burns fat rapidly.
The man makers are a complex of 4 compound movements performed back to. The 4 compound movements in a regular man maker are push-ups, renegade row, squat cleans & thruster.
The effect of man makers
The man makers triggers EPOC (Excess Post-Exercise Oxygen Consumption) resulting in elevated metabolism. It is also one of the best exercise to accelerate exercise induced growth hormone & Noradrenaline secretion. It improves blood circulation and promotes hyperplasia of skeletal muscles.
Planning workout with only man makers
You can customize your workout with man makers in plenty of ways. You can implement progressive overloading concept or modify even more with the old-fashioned pyramid loading.
Example of progressive overloading method
4 sets of 15, 12, 10, 8 reps
Start with higher repetitions with lesser weight and increase weight with each set while the repetitions decrease.
Example of pyramid loading method
8 sets of 15, 12, 10, 8, 8, 10, 12, 15
Same like progressive over load method. Use lesser weight for higher reps and heavier weights for lower reps.