So you have tried every workout possible, spent hours and hours of time in the gym. Yet you see no results.
You question yourself.
“I can’t be working hard enough, I must do more sets”. However this doesn’t seem to work!
Many people fall at the first hurdle, simply because they expect results instantly. This is one of the most common mistakes that newbies make as well as not training intense. To compensate you up your sets doing 4,5 to even 6 sets a exercise and 16-25 sets a workout.
One word springs to mind OVERTRAINING!
I will ask you one question have you tried High intensity training (HIT)? Well why not? Simply read ahead and you will see great results!
High intensity training (HIT) is a training method which was implemented by Arthur Jones, Mike Mentzer and Dorian Yates (Just to name a few…)
The most fundamental principle of exercise is overload. In order increase muscular size and strength you must impose demands on the muscles that is greater than they are used to.
Calves are one great example. We walk on them consistently, carrying our bodies as we walk. Just to understand how strong they are – Stand on one leg and do a calf raise.
One calf can lift your entire body!
You can see just how much demand we have to impose on them to grow.
The harder, or more intense an exercise is, the greater the degree of overload and the more effective the exercise.
…But Train Briefer
The greater the effort put into a workout, the shorter the workout must be to avoid overstressing the body. High intensity training workouts typically require around 20-40 minutes where you only perform one set per exercise.
But this surely isn’t enough?
Trust me, you try an all out high intensity set to failure using the training techniques listed below and your muscles will be TOASTED!
Train Less Often
Intense exercise places a significant amount of stress on the body. Exercising too frequently, without allowing the body adequate time between workouts to recover, will eventually lead to lack of progress and overtraining.
When following a high intensity training program you should train no more than 4 times a week.
One of the main components of HIT training is that you perform just one set per exercise, this is executed taking that set to absolute failure.
“I already take my sets to failure”
The chances are you don’t. Absulute failre is when you physically can not perform any more reps on that given exercise – Literally!
There are many training methods which you can include to take your set(s) to failure. These include:
Rest-Pause training is a brutal technique designed to push people beyond their normal limits. As the name suggests It involves resting.
However keep the rest periods between 7-15 seconds.
Rest pause can be implemented when using chest, for example, performing barbell bench press.
You are aiming for 10 reps however you choose a given weight where you can only perform 6. Rack the weight and rest (7-15 seconds) and get the last 4 out.
Pre exhaust training, simply put, involves pre fatiguing a muscle by choosing a isolation exercise before moving onto a compound movements.
There are some great examples below:
Tips on Pre Exhaust
A drop set is when you perform a set of any exercise to failure and immediately drop/reduce the weight and continue for more repetitions.
Drop Set tips:
Negative reps. Essentially, a negative rep consists of further stimulating the muscle while in the lowering (eccentric) phase of a repetition.
One great example of a negative rep would be when performing a bicep curl. The weight is momentarily held at the top and then slowly lowered back to the starting position.
Partial reps are repetitions performed over a portion of the full range of movement for an exercise, instead of over the entire range of motion. Partial reps can be performed anywhere from 3/4′s of an entire rep, to approximately 1/8 of a complete rep.
Partial reps are great for improving strength gains and breaking through plateaus
Primarily as a bodybuilder your main goal is not to lift the heaviest weight but to contract as much muscle fibers possible to provide optimal growth stimulation.
One great technique is static contraction.
Static contraction entails pushing a muscle against resistance into a peak contraction and then maintaining that peak contraction for an extended period of time (usually between 5-30 seconds).
One great example of static contraction would be performing leg extensions. When in the contracted position (fully extended / legs are straight) hold that position for 5-30 seconds and then lower in a controlled manor.
Day 1 – Chest & Triceps
Day 2 – Back & Biceps
Day 3 – REST
Day 4 – Legs
Day 5 – Shoulders
Day 6 – REST
Day 7 – REST
5 min rest. Recuperate and mentally prepare.
Superset on last set – Jump straight into Dumbbell Shoulder press.
Copyright text goes here and is changed via the WP Customizer.