I often see people in the gym working out hard, sweating and reaching the limits of their body endurance. Is this wrong? The answer isn't that simple. High Intensity Training known as HIT or any other variation of training where you aim muscle failure can make the difference in muscle development.
Many great bodybuilders adopted such training methods and achieved to become champions. However, what many of us fail to understand is that there isn't any training method that will bring results if you keep doing it forever. The key to understand the way to build the body of your dreams is to acknowledge two important things about muscles: Firstly, that they adapt to every workout routine and secondly, they need resting or low intensity periods to recover.
High intensity training actually shocks your muscles to trigger muscle growth. If you keep training in that pace for more than eight weeks the development not only ceases, but you might end up with an injury. Here, I give you five tips so that you will get the maximum out of HIT:
1) No More than Eight Weeks
As mentioned above after about eight weeks of working out in full intensity, alter your training routine to something where you consume about 70% of your energy so that you don't leave the gym like a total rack.
2) Take a Vacation
Once or twice a year take a vacation from the gym for two weeks and clear your mind and your body from anything that involves weights, training, bodybuilding, supplements and proper nutrition. I know that many of you will be wondering what in earth, I'm talking about. You won't believe how beneficial this is for your body and your spirit. Everything in life that is being done without a break, no matter how much we love it, can become boring. You shouldn't worry that you will lose muscles. As long as you are back in the gym in two weeks, there is no harm done. Personally, I prefer to take a break from the gym for a week in the summer and one week around Christmas.
3) Single Muscle Groups
It is not always possible for many of you due to lack of time, to work out five times a week, but it has been proven that HIT works best if performed on one muscle group a day. Whenever you reach muscle failure, massive amounts of blood are concentrating around the muscle you are working on triggering its growth and giving this special pump feeling, which sometimes lasts for many hours after your training. If you divide your training in two different muscle groups, it's easy to understand that those effects described above will be reduced.
4) HIT Only when Feeling Fit
Training intensively in a certain day where you are not feeling OK will only have the opposite results than the ones you aim for. It is preferable to do a lighter workout or even stay home.
5) HIT Requires Muscle Recovery Supplements
High Intensity Training puts a lot of pressure in your muscle, the skeletal and endurance system way more than in an average person. Your body needs certain assistance in order to develop muscle.
Muscle recovery supplements like Protein Powders, BCAAs, Glutamine and Creatine are necessary.
Follow these five simple rules and you will witness yourself how effective High Intensity training can be.
Keep those muscles pumping!
Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/
No comments:
Post a Comment