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Weight Training and High Intensity
There are many ideas on how to properly implement a weight training program to successfully build muscle. There is circuit training, there is High Volume Training, and there is id High Intensity. Some people say 3 sets of 10 is best and some say 2 sets of 15 and some say 1 set of 12 is best.
The truth that is best would be the most productive in muscle recovery and growth. Sometimes certain workouts are only good for the genetically compatible person. Many programs advertised in muscle magazines are really a far reach for most who are led to think that their body would benefit with muscle growth that these programs promote. When in reality you need the genetics or the use of stimulants (ie drugs). These programs are promoted without you having the knowledge that most of their programs were from athletes who had the genetics to benefit physically from such workout programs. Most of these programs and supplements are all marketing tools to get you to buy their product.
To really build muscle, without the use of steroids or drugs, takes intensity, and as you get stronger, enough recovery is required, so you need to do LESS, NOT MORE! Over training is what happens when someone buys into the idea that they will experience huge gains with lots of sets and high reps. Hours of training every day will only take you to your plateau much faster and you may lose muscle at some point.
If you haven’t tried High Intensity Training and are having trouble getting results with your current type of program, I would suggest restarting your program, and implementing a good High-Intensity Workout, long-term. This type of workout with proper nutrition will get you where you want in terms of muscle growth and much faster.
The principle of high intensity training is the opposite of what most people do. Sounds out of line, but when first introduced by Arthur Jones, founder of Nautilus weight training equipment and Medx rehabilitation equipment, it turned out to be the leading way, but gradually lost over the years.
With High Intensify Training, the concept is shorter – more intense, less frequent workouts. Maximum muscle stimulation as each set is controlled in perfect form, no swings, arches or swings. Minimal impulse is strictly adhered to on the road until momentary muscle failure, the point at which it is impossible to move in the positive direction, at which time you hold for maximum muscle stimulation.
The main goal is strength increase and muscle growth, so for each workout you want to increase reps for each exercise at your next workout. Start at 8 reps and work up to 12, then when you reach 12 reps add resistance, 2%-5% of resistance is enough. Every exercise should be for momentary muscle failure.
Because your recovery doesn’t increase in proportion to your increase in strength as you get stronger when you do HIT, you need to do less.
In understanding “doing less” we must consider Duration Frequency and Order.
The duration of hit-workout should be a high of 12 exercises for a beginner, and if he progresses to an advanced stage, a low of 7 exercises. Frequency will start with 2 week increments with 3 workouts per week or 6 workouts per 2 weeks, Monday, Tuesday and Wednesday of each week.. If results are not seen Reduce your frequency to 2 workouts per week.
If youare progressing after 6 weeks, you will implement one workout day of the first week as NTF – “NOT TO FAILURE”. After 6 weeks you will drop the NTF workout on the first Wednesday and train only 5 times in 2 weeks. Now after another 6 weeks the second Wednesday becomes NTF, your frequency is now down to 4 workouts to failure and one NTF. If you are still progressing after another 6 weeks, you will start to drop the number of exercises to 10 per workout. Make another reduction with each 6-week period in relation to the discussed pattern and you will start to workout only 3 times in 2 weeks with only 8 exercises per workout after 48 weeks. With this schedule followed, you will see advanced muscle growth. this workout is very intense but will give maximum muscle growth in the least amount of time free stimulant.
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