There is a certain myth surrounding the question of how to build muscle. A myth which has you believe you need to rest for two minutes between each set and spend hours in the gym to get results. Today, you'll discover how high intensity interval training allows you to do the opposite and still get results.
Using HIIT as the foundation for a weights routine is very easy.
HIIT is very versatile. In the past few years it has been stereotyped as a cardiovascular workout, but in truth it can be applied to strength based training quite easily, too.
The first reports of interval training showed this. Back in the 1992 Olympic Games, sprint coaches were using high intensity routines to prepare their athletes for the events they faced. These included both weights based work and outdoor sprints.
When you think about it, any weights workout bears striking resemblances to interval training. You train, you rest, you train, you rest, and so on.
It also takes a critical compound of interval training and let's you have the full benefits - that compound is the afterburn effect. This is where the body continues to burn calories and fat at an accelerated rate for almost 12 hours following a gym session.
One study from Canada revealed that individuals performing this style of training used more than twice the amount of fat as those following a basic aerobic routine.
The problem with resistance training, however, is that most gym members do not workout to their true weightlifting potential.
Most people allow themselves to get stuck in a comfort zone when lifting. They fail to force new results by handling loads their body can already take. Also, they rest for way too long.
The two key aspects of high intensity exercise are that you must lower rest periods and you must workout to your absolute maximum ability, which is why those two reasons above often lead to failure.
So to incorporate this technique into resistance training, do the following...
The simplest way to do this is to reduce rest periods between each set. Start by setting yourself a timer which allows you no more than sixty seconds between sets and move those rest periods down every week until you are effectively only resting ten or twenty seconds between sets.
Workouts will take on an altogether different feeling with this type of work ethic.
High intensity interval training shows you how to build muscle without spending your entire working day in the gym. You can enjoy less overall workout time but more physical results if you approach it correctly and use it wisely.
Using HIIT as the foundation for a weights routine is very easy.
HIIT is very versatile. In the past few years it has been stereotyped as a cardiovascular workout, but in truth it can be applied to strength based training quite easily, too.
The first reports of interval training showed this. Back in the 1992 Olympic Games, sprint coaches were using high intensity routines to prepare their athletes for the events they faced. These included both weights based work and outdoor sprints.
When you think about it, any weights workout bears striking resemblances to interval training. You train, you rest, you train, you rest, and so on.
It also takes a critical compound of interval training and let's you have the full benefits - that compound is the afterburn effect. This is where the body continues to burn calories and fat at an accelerated rate for almost 12 hours following a gym session.
One study from Canada revealed that individuals performing this style of training used more than twice the amount of fat as those following a basic aerobic routine.
The problem with resistance training, however, is that most gym members do not workout to their true weightlifting potential.
Most people allow themselves to get stuck in a comfort zone when lifting. They fail to force new results by handling loads their body can already take. Also, they rest for way too long.
The two key aspects of high intensity exercise are that you must lower rest periods and you must workout to your absolute maximum ability, which is why those two reasons above often lead to failure.
So to incorporate this technique into resistance training, do the following...
The simplest way to do this is to reduce rest periods between each set. Start by setting yourself a timer which allows you no more than sixty seconds between sets and move those rest periods down every week until you are effectively only resting ten or twenty seconds between sets.
Workouts will take on an altogether different feeling with this type of work ethic.
High intensity interval training shows you how to build muscle without spending your entire working day in the gym. You can enjoy less overall workout time but more physical results if you approach it correctly and use it wisely.
About the Author:
About the author: Pick up key tips teaching you how to build muscle and how to perform high intensity interval training effectively for immediate gains on the exclusive training website from leading UK personal trainer Russ Howe PTI.
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