Trian Harder. . .
The most fundamental principle of exercise is overload. To stimulate increases in muscular strength and size you must impose a demand on the muscles that is greater than they accustomed to. The harder, or more intense an exercise is, the greater the degree of overload and the more effective the exercise.
During high intensity training exercises are typically performed with all-out effort, until it is impossible to perform another repetition in good form. While training to momentary muscular failure is not necessary to stimulate increases in muscular strength and size, it ensures one has done all they can for that purpose. Some people believe regularly training to muscular failure is too stressful on the body- specifically the central nervous system- however this is not a problem as long as the volume and frequency of training are not excessive.
High intensity training methods very with regards to the specific style, speed, and number of repetitions performed, as well as the number of exercises and frequency of workouts, but all emphasize working as hard as possible.
. . .But Train Briefer
There is an inverse relationship between the intensity and the volume of exercise a person can perform. 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 30 minutes, and some “consolidation routines” may take fewer than 10 minutes to complete.
General Guidelines for High Intensity Training
The following are general guidelines for high intensity training. Keep in mind the specific volume and frequency of training and exercise selection should be modified to suit the individual, based on level of conditioning, response to exercise, and goals.
Training Frequency: Beginners should perform no more than three workouts per week on non-consecutive days. Advanced trainees should work out less frequently, not more.
Training Volume: Perform between two and twelve exercises addressing all major muscle groups. If a higher number is performed, limit the total number of compound movements to no more than half.
Number of Sets: Perform only one set per exercise.
Number of Repetitions: A wide range of repetitions can be effective.
Progression: Increase the resistance used during an exercise by approximately five percent whenever you are able to complete the highest number of you repetition range in strict form.
Repetition Speed: Move slowly enough to maintain strict control over the movement and to be able to reverse direction smoothly. Avoid fat, jerky movements.
Range of Motion: Full-range, partial-range, and isometric training can all be effective.
Examples of workouts based on these guidelines:
Basic workout with Nautilus machines:
1. Deadlift
2. Shoulder Press
3. Calf Raise
Full-Body or Split Routines?
Most high intensity training methods prescribe full body routines, however a few like Mike Mentzer’s Heavy Duty use split routines, which may aloe for longer local recovery for certain muscle groups.
Examples of popular high intensity training workout splits:
Basic upper body/lower body split:
Upper Body
1. Bench Press or Dip
2. Chin Up or Pulldown
3. Standing Press
4. Row
5. Triceps Extension
6. Barbell Curl
Lower Body
1. Barbell Squat or Leg Press
2. Stiff-Legged or Leg Curl
3. Leg Extension
4. Calf Rise
5. Trunk Curl
Basic push/pull/legs & abs split:
Push (Chest, Shoulders & Triceps)
1. Bench Press, Chest Press or Dip
2. Standing Press or Shoulder Press
3. Chest Fly
4. Lateral Raise
5. Triceps Extension
Pull (Back & Biceps)
1. Chin Up or Pulldown
2. Row
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