AMRAP training for progress in bodybuilding

You are looking for a way to burn calories or to break the routine of your bodybuilding program? Then theAMRAP training might just be the solution for you! In this article, you'll discover the benefits of this well-known method for crossfit enthusiasts, and the common mistakes to avoid. You'll also find a few examples of AMRAP using bodyweight and fitness equipment.

AMRAP training: definition

AMRAP stands for "As Many Rounds As Possible".

This refers to a type of training widely used by athletes in crossfit. The principle is simple: perform a sequence of several movements in a given time (10 minutes, for example), taking as little recovery time as possible between each exercise.

Indeed, limiting the rest period will allow you to do a greater number of rounds during your WOD.

The AMRAP method involves short training sessions, but a intense effort. It allows you to build muscle while working on your cardio and fitness.

Please do not confuse A.M.R.A.P with HIITAnother high-intensity training technique. HIIT is based on a workout split. In other words, you'll benefit from recovery time between exercises.

The benefits of the AMRAP method

AMRAP training offers many advantages. In particular, it enables :

• Burn fat to lose weight;
• Improve cardio;
• Training anywhere, anytime;
• Break the sports routine.

To burn fat

If you have a goal of weight lossThis method is ideal for increasing your caloric expenditure and slimming the whole body.

Because of its intensive nature, this type of workout activates the metabolism. anaerobic and increase the post-combustion effect (EPOC). Thanks to this mechanism, you'll continue to eliminate calories at rest, even after you've finished your workout.

Of course, you will have to couple your sport activity with a diet to lose fat and pounds in a sustainable way.

To improve cardio

Because of its difficulty, even a simple 6-minute AMRAP will have a positive impact on your cardiovascular endurance.

You will be able to develop your general physical condition and your heart rate. As a result, you'll perform better, whether in bodybuilding or other sports. You'll be able to perform for longer and delay the onset of fatigue.

It's also a great way to challenge yourself mentally. Each AMRAP session is a real challenge. Don't hesitate to set yourself goals and challenge yourself to beat your previous records.

Training anywhere, anytime

You don't have enough time to get to the sports hall or to perform your usual strength training session? AMRAP is an effective alternative.

Whether you choose a AMRAP of 12 minutes or 20 minutes, this method allows you to train with intensity by integrating cardio and muscle strengthening.

In fact, it's quite possible to do a session AMRAP without equipment by focusing on body weight exercises (squats, push-ups, burpees, mountain climbers, etc.).

To break the sports routine

This cardio-training format is finally ideal to break the routine of your strength exercises usual.

You can include an AMRAP workout in your training week, as part of a physical preparation program or simply from time to time when you start to tire of your weight training program.

Can this type of training be risky?

This intensive training does have some drawbacks.

The main one concerns the execution technique. Many athletes, whether beginners or advanced, tend to neglect the quality of their movements in favour of speed. In addition to poor muscular construction, the main risk of such an approach is more or less serious injury.

It's far better to reduce the pace and intensity of your training, but to take care with the execution of each repetition.

And if you're a beginner, don't include movements in your AMRAP session that you haven't mastered.

Moreover, while this method is effective for losing weight, it is not really compatible with a muscle gain. To achieve this objective, it is therefore preferable to work with heavy loads and to apply a progressive overload.

Now that you know the advantages and disadvantages of this type of training, let's take a look at how to make an AMRAP.

Examples of sessions to integrate into your weight training program

Before starting any of these workouts, remember to do the following a good warm-up of the various muscle groups solicited.

Of course, be sure to adapt the loads and use lighter weights than in a classic bodybuilding session.

Example of a 10-minute AMRAP for the upper body

• 5 pumps
• 5 dips
• 5 pull-ups
• 8 repetitions of bench press
• 8 repetitions of military bench press

Example of a 10-minute AMRAP for the lower body

• 5 squat reps
• 5 repetitions of the deadlift
• 10 Bulgarian lunges (5 per leg)
• 10 calf extensions
• 10 jumping lunges (5 per leg)

Example of a 15-minute AMRAP for the whole body

• 10 pumps
• 10 rounds of jump rope
• 10 squat reps
• 10 burpees
• 15 crunches or sit-ups
• 10 mountain climbers

Conclusion

Whatever your level, AMRAP training can help you improve your endurance and boost your progress. One thing's for sure: this method will push you to exceed your limits ! But to avoid injury, be careful not to confuse speed with haste. Once the stopwatch is running, the quality of the movements must remain your main concern.