You DON'T have to accept losing strength as a consequence of losing fat...as long as you know how to train to maintain it.

This version of my Time-Volume Training protocol is all about maintaining strength while training for fat-loss. And it's AWESOME.

What you're going to be doing is very simple...cycle through 1 rep of 4 different exercises with 10 seconds rest ...for 40 minutes.

The four exercises are going to be deadlifts (straight or trap bar), bench press, stiff-legged deadlifts, and Zercher "Bench" Squats. This sequence works every major muscle group in your body.

NOTE: you can sub in other versions of these exercises, if you like, depending on the equipment you have available and how crowded (or empty) your gym is. This version requires two barbells, a bench, and either a power rack or a bench press station (either one is fine).

Weight selection is going to be key here...here's what I used, to give you an idea.

1. Trap Bar Deadlift - 315 lbs. This is actually a pretty easy weight for me for this exercise...however, I did this for a reason, which I'll tell you in a second.

2. Barbell Bench Press - 225 lbs. I could hit about 8-10 reps with this.

3. Trap Bar Stiff-Legged Deadlift - 315 lbs (same bar...that's the reason). I could normally get about 8-10 reps on this exercise with that weight. Because I wanted to keep the bar usage to a minimum, I decided to just use the same weight for both deadlift variations, even though one is stronger.

4. Zercher "Bench" Squats - 225 lbs. This is the same bar and weight as the bench press. I recommend using a towel to pad the bar as well.

Here's what the sequence looks like:

Perform one rep of Trap Bar Deadlift.

Rest 10 seconds.

Perform one rep of Barbell Bench Press.

Rest 10 seconds.

Perform one rep of Stiff-Legged Deadlifts.

Rest 10 seconds.

Perform one rep of Zercher Bench Squats.

Sit fully on the bench at the bottom.

Rest 10 seconds.

Then just repeat the sequence...continuously...for 40 minutes.

If you ever get to the point where you'd have to really grind to get a rep, or if you actually fail on a rep, increase your rest time in between reps to 20 seconds. If you hit that point again, then rest goes to 30 seconds.

If your weight selection is on target, you should be able to keep to 10 seconds rest the entire way through. It will be a challenge, but it is definitely doable.

Using singles like this allows you to work with relatively heavy weight (which preserves strength) for high volume (which boosts the metabolism for fat loss and burns a LOT of calories while actually training).

And fair warning...10 seconds of rest goes VERY fast. I recommend using a timer to keep you honest. It's basically just enough time to catch your breath for a few seconds then set up for the next exercise (as you'll see in the video).

Check out the video of this workout on my YouTube Channel here...

Overall, this is a GREAT workout for staying strong while losing fat!

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