You are one of those who love gymnastics, seek a higher number of benefits for your body and health, wishing to take training one step beyond, to evolve yourself and expand limits, then you should also know the AMRAP Workout.
It is definitely not a workout for soft and lazy persons, AMRAP is a workout to wake you up, raise your heart rate and your competitiveness.
AMRAP Workout is something like “dope”, making you want to be continuously better.
It will:
Challenge you
Get you up
Uplift your psychology
Motivate you …
AMRAP Workout – What it is
It’s a form of training that put the gyms on fire. A new trend that gets everyone (men & women) up, physically and mentally.
For starts, here is what the letters of the acronym AMRAP stand for
As
Many
Reps (or Rounds)
As
Possible
With the initials pushing you to achieve as many repetitions / rounds as you can, we understand that this is an endurance and high-demand workout.
Your watch sets the limit and you try to “fit” as many repetitions as you can in the time available.
And every time you try for even better results.
This training session does not include a specific type of exercise. Exercises may include aerobic exercise, weight training or even toning / balance / flexibility exercises.
Furthermore, the time in which you are called to bring results depends on you as well. Depending on the type and difficulty of the exercise and on self-endurance as well, the appropriate time slot may be set for the application of each exercise. Time may vary from a few seconds to even 1 hour.
There is no limit.
NOTE: AMRAP Workout could be regarded as quite similar to EMOM Workout, with the difference being that AMRAP does not have a specific number of repetitions to be completed in the predetermined time!
The goal is to complete a good number of repetitions over time. The more repetitions completed the more successful the workout.
Certainly, during the predetermined time, no pause and rest are allowed. You may relax after completing your time and training.
This is not like other well-known training programs alternating exercise & rest.
ATTENTION: At AMRAP Workout, the exercises are performed in one time slot and with no interruption for rest.
Due to no breaks, AMRAP Workout is faster and more dynamic, raising the level of effort by the athlete, intensifying the degree of difficulty and stimulating the muscles as no other exercise.
Emphasis on Moral and Determination Enhancement
AMRAP-type workouts are ideal for those training alone at the gym or at home.
What’s the reason?
They increase your sense of competitiveness, even if you are alone, competing against yourself.
You keep trying for the best, becoming stronger. The most important, you increase your determination and discipline during training.
You will notice that with AMRAP workouts you gradually gain increasing focus and dedication to what you are doing.
Besides, a big advantage of these workouts is that you have tangible results, by “measuring” and “comparing” your performance each time. It is not something theoretical and not measurable.
You count repetitions in a certain time slot. Therefore, you know if you’ve done better or worse than the last time and you’re trying to improve.
You realize any time if you are going through a period of declining performance and you can identify in an easier way the causes (lack of sleep, poor diet, increased stress, bad psychology, lack of concentration) and correct them.
These workouts require consistency, effort and great mental potential.
TIP: It’s important to push yourself to get better. In this type of training, you should bring your body to its limits and not perform the exercises in a “loose” way, meaning that the time set for performing the exercises should be sufficient marginally, requiring a great effort.
CAUTION – This does not mean reaching points possibly damaging your body and causing injuries. The purpose is for the exercise to “press” you and not to cause “injuries”
How AMRAP Functions on the Body?
This type of training is ideal for those wishing to reduce their body fat (and therefore their body weight) faster and more efficiently, not being afraid of trying.
Calorie burning – due to the high demands of AMRAP training – is very high and the metabolism works to maximum.
Actually this is a short-term training (compared to other training types), of high intensity leading to higher energy consumption and so to intensive fat loss (surely in case the appropriate nutritional program is followed so training leads to maximum fat loss).
Here it’s important to “listen” to your body and understand its potential. Only in this way will you be able to organize the training properly and bring your body to its limits, without causing any damage to it.
Bringing your body to its limits, you press your muscles to “withstand” the load and fatigue imposed to them, requiring large energy amounts to be achieved.
Initially, this energy comes from organism because of carbohydrates consumed and stored in the muscles as glycogen.
When this source of energy is exhausted (this is why it’s important in AMRAP Workout to get the exercises to your maximum endurance) the body is forced to draw energy from elsewhere to continue to perform.
This causes to organism a kind of “stress”, as it is looking for a new source of energy. The biochemical reactions caused to organism intensify the muscle gains as well.
The body tries to improve in order to achieve difficult training. It becomes more efficient. Its durability increases.
When this is done, you feel the so-called “burning” of muscles at the peak of training.
The body now burns body fat to provide the energy needed. So the more you “withstand” in your training (meaning higher number of repetitions achieved in the predetermined exercise time), the greater the benefits regarding the body fat loss and the muscle gains.
NOTE: Studies show that – in general – training methods including high-intensity exercise in a strict time slot increase the athlete’s efficiency, improving the training gains.
Helps in Bodybuilding?
Yes. However, the basic condition is to push you during the time selected and not to apply the exercises in a loose way.
The greater the pressure on you, the higher the muscle stimulation and the final muscle gains
The correct performance of AMRAP training strengthens the cardiovascular system, stimulates the proper functioning of the respiratory system and increases the endurance of the athlete.
It’s proven to be one of the best and most effective ways to build a muscular system quickly and effectively, being also one of the most effective ways to eliminate excess body fat preventing the muscles visibility.
How to Turn my Conventional Workout to AMRAP?
You have a routine, following a specific training process, dividing the workouts into groups and apply the same program every week.
So how can you turn the program by applying the AMRAP workout for increasing the training gains?
In case you do not wish to follow a ready-made training program of those available (even via the internet), and you wish to maintain your own training plan turning it into a highly demanding AMRAP workout, then you need to do the following.
Initially – and after so long training – you definitely know about your endurance and the physical and training limits. Each muscle group has a different degree of performance. You may be stronger on your feet and weaker with your hands.
So when you do your exercises – depending on the muscle groups – you define the time slot in which you apply the AMRAP workout according to your capability.
The exercises selected may be aerobic or weight training. You can select an exercise or even a combination of exercises, on your own.
For bodybuilding workouts in the form of fast application imposed by AMRAP Workout, a good (and efficient) time slot to move is 10 – 15 minutes, but again this is something to be decided based on your own personal skills / endurance.
TIP: You can start applying a shorter time and gradually – if you see that you have the capability – increase it until you find your own physical limit.
However, always with absolute respect and attention to body, so as not to injure it (so staying out of training).
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