Handstand Push-up variations.
Sprinting either on the sand or hills.
To my surprise, both of these exercises vastly favor a lean physique hence I ended up shedding some fat and feeling much healthier and younger if that’s the appropriate word.
'
Hand Stand Push Ups
This is not a exercise that produces a lean physique.
Sprinting
Sprinting increases EPOC, Excess Post Oxygen Consumption. This amounts to over charging your "Metabolic Credit Card".
That means you metabolic rate is increased hours after you training, burning body fat.
While EPOC help in decreasing body fat, as you know diet is the key.
As the saying goes,
"You can't out train a bad diet."
You start off by sprinting as fast as you can until eventually your sprint begins to slow into a run, then a jog and once you start walking, you stop. I take a generous amount of rest until I feel as recovered as possible and repeat for two more times for a total of 3 drop sets.
Supra Maximal Intensity Training, SMIT
Taking long rest period between Sprint, is Supra Maximal Intensity Training. The longer rest period allow for greater force production; Power and Speed. This method allow greater development of the Fast Twitch Muscle Fiber; since they require more recovery.
I am proponent of SMIT over...
High Intensity Interval Training
Sprint Intervals with short rest period between increase a greater EPOC effect. Your metabolism remains elevated longer than it does With SMIT..
However, shorter rest period do not allow for complete restoration of the Fast Twitch Muscle Fiber. That means less force is produced and developed.
I felt good however my current ultra-minimalistic routine doesn’t seem to fatigue me near as much while still providing great
Training Recovery
One of the issues with most individual is being overly ambitions when it comes training volume and intensity.
Individuals who tend to push it like this will get a bump in their training when they back off, Supercompensation occurs.
As you noted, doing less often give you more.
Higher intensity exercises seem to have more carryover to volume then the other way around. If you can perform one-arm chins on each arm, you’ll have no problem replying two-arm chins but the guys who can rep two-arm chins won’t necessarily have the strength to do one-arm reps.
Greater Strength
Someone who can preform a one arm body weight chins is stronger; that because you are performing the chin with twice the load.
Let's say you weight 150 lbs. That means in a two arm chin you are pulling 75 lbs up with each arm instead of 150 lb up with one.
If you attached a dip belt loaded with 150 lbs, and preform a chin. that essentially means you are pulling 150 lb up with each arm.
Even when lifting or performing a squat, I find you are more likely to fail due to weak legs than a weak core.
The Core In Squats
The Core is usually the limiting factor in a Squat. The Core fatigues long before the Legs. That means the Legs are never completely overload, completely trained in the Squat.
For maximum Leg development, the core needs to be taken out of the equation.
Exercises that are most effective for the Legs are: Leg Press, Belt Squats, Step Ups, Lunges, etc.
Hollie Evette, Strength Coach/National Powerlifter
Evette was one of the best Squatters and still one of the best Strength Coaches in the game.
Years ago, Evette wrote a great article on how to increase Leg Strength by minimizing the Core with some exercises.
The title of the article was, "When The Back Says NO and the Leg Say Go".