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How to Manage High Intensity Training Techniques Without Over Training

How to Manage High Intensity Training Techniques Without Over Training

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Published by kvolding
Trainer to the Pros Reveals His Secret, Step-by-Step Blueprint Guaranteed to Make You Fitter, Go see it With your own Eyes .http://bit.ly/ShowAndGoTraining
Trainer to the Pros Reveals His Secret, Step-by-Step Blueprint Guaranteed to Make You Fitter, Go see it With your own Eyes .http://bit.ly/ShowAndGoTraining

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Published by: kvolding on Jan 31, 2012
Copyright:Attribution Non-commercial


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 ==== ====High Performance Training to Look, Feel, and Move Betterhttp://bit.ly/ShowAndGoTraining ==== ====If there is one thing that is at the top of the list when it comes to High Intensity Training, it is thequestion of maximum progress. Due to the intensity of going to failure, and beyond, the body canmove quickly into a state of over-training. You must understand how to manage your progress.This has led me to creating hybrid routines that incorporate low-stress high intensity techniqueswhile incorporating advanced high intensity techniques that are in many cases high-stress but aresuper effective for maximum progress in the shortest period of time. STRESS Stress is a major contributor to over-training because most do not take into consideration all thedifferent types of stress the body contends with, both good and bad, which affect recovery ability.Lets take a moment to understand in a simplistic way, how the body lays down muscle. But firstlet's set some ground rules... 1-The workout must be intense to stimulate muscle growth. We really do not know what percentage of intensity is necessary to best stimulate muscle growth...is it 80% or 94%... which is it? So 100% is a reasonable place to start because we are asking thebody to adapt to something it has never done. If you do the same thing over and over again, there is no need for change. This is why you seepeople in the gym that never change! 2-The workout must be brief.Because we have the ability to increase our strength 400% or more... yet our recovery ability mayonly increase 50%... we must be ever so conscious of what is minimally required to stimulate anincrease. Since the body is very intelligent, it is not necessary to stimulate over and over again with endlesssets or an exercise. It is only necessary to do it once. Any more than is minimally required tostimulate this increase, while putting the adaptive machinery into process, is taking away from therecovery and the overcompensation process, which can only be considered over-training. Once set of an exercise is all that is required. It is not how many you do but how you do it. 3-The workout must be infrequent to allow the increase. It is no secret that after you train intensely that something has been taken from you. You can feel itas you leave the gym when you are finished... if you truly trained to failure in an intense workout.
Don't get volume confused with intensity. They are opposites. This is exactly what has happened. When you take a high intensity training workout, you dig aditch in your system's recovery ability. This is a good analogy and will make sense to you. Since the body recovers as a whole and not by body part, which most trainees still do not realize,the rest required before you lay down muscle is based on a two step process...recovery andovercompensation. If you go back into the gym before you have accommodated both processes, you are short-circuiting your progress and more than likely moving into a state of over-training. This process can take as little as 4-5 days for a beginner... to as many as 7-14 days for anadvanced athlete. You must first fill the ditch before you can build on top of it. After the ditch isfilled, whatever is left, goes into building the mountain or as we say, laying down muscle. You must first be 100% before you can be 120% or said differently, until you have compensatedfor the exhaustive effects of the workout, you will not lay any additional muscle down. So how dowe know when to train? THE TWO DAY RULE This is possibly the most important concept you will learn if you are a high intensity trainingathlete. Here it is in a nutshell... Once you feel 100%, you feel energetic again and you are yourgreat feeling self, then and only then, insert two more rest days before you go to the gym toperform your next workout. The reason for this is simple. At 100% you have compensated, but, we are not here to break evenare we? No, we are here to make strength and muscle gains up to our genetic potential. To do thiswe must pay attention and "Ride the Lightning" without getting burned... which brings me to mynext subject and that is... How to incorporate high intensity training techniques while not tipping the scales on stress whichwill allow you uninterrupted progress HYBRID WORKOUTS We hear a lot about hybrids these days. There are hybrid boats that use motors that are electric, but fueled by a diesel generator whichallows a greater reserve of fossil energy while propelling the craft efficiently and speedily to itsdestination. There are hybrid cars that do the same and allow greater mileage while not hitting the supply of oilas hard as it would if they were running 500 cubic inch monster motors under the hood. This is notmuch different then what we are doing here. What we are doing here is combining a low-stress high intensity technique with infrequent high-
stress high intensity techniques that allow for more intense and longer contractions in most cases,thus allowing further adaptation and progress. As one grows larger and stronger, the body requires a more intense contraction to move it past itsstatus quo into a place it has not been. What must be taken into consideration is this...as impliedabove, the stronger you become, the more infrequent and brief your workout must become. Many athletes, because they do not understand how to insert these most effective techniques andread their body properly, usually avoid them because they inevitably over train. There are many types of intensity techniques; here are a few I like... Forced RepsRest PauseOmni ContractionNegativesPre-ExhaustionContraction Holds Each one of these go beyond failure and because of that... increase the intensity. However thereis a couple that is lower stress than the rest. I am going to set up an example how you could proceed using a low stress and higher stresstechnique in a 4 set split routine workout. We will be using: 1-Pre-Exhaustion (Low Stress) - PE is performed by starting with an isolation exercise and movingwithout rest directly to a compound exercise, thus pre-exhausting the muscle targeted withisolation then using fresh muscle to push the targeted muscle past the point creating an adaptiveresponse. 2-Contraction Holds (High Stress) - CH focuses on either the strongest portion of the movementand/or the fully contracted muscle. We are going to use both here. It is the intense contraction thatis the stimulus for muscle growth. All sets that are not contraction hold sets are brought to complete muscular failure. All sets thatare contraction hold sets require a workout or two to experiment with the proper weight in order tosafely hold in the specified position. It is important to note that in most cases you will be usingmuch more weight than you would normally use with a set of reps carried to complete muscularfailure. Here it goes... WORKOUT 1 Chest, Shoulders and Arms Dumbbell Flies (Pre Exhaust) - 6-10 repsIncline Smith Machine Bench Press- 3-5 reps (no rest in-between sets)

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