High Intensity Training - Go Further Than Ever
When will you need ?
Often you will reach a plateau. It happens to everybody, from runners to weight lifters to every extreme of fitness enthusiast. You exercise away pushing yourself and you seem to get nowhere. It's as though your body has just got used to the exercise you're doing.
And that's pretty much exactly what it is. Your muscles and your body have become accustomed to the same exercises at the same intensity at probably the same time of day in the same order.
Often it can be hard for someone trying to tone up, or build big muscles, to tell if they've had a good workout. Is it when:
You've done all of your planned exercises? Your muscles are aching? You got bored of doing what you were doing?
For most people it's one or more of these things. And they may well be fooling themselves. In reality when you think you've reached a plateau, you probably have and the only thing for it is to do more high intensity training. You have to lift to failure and then find that extra push.
If you're not pushing yourself, your body will not respond with growth and/or fat burning.
Some excellent ways I've found to get past the hump are as follows:
Increase The Weight
Obvious huh? A lot of people don't keep records and have no plan. They lift some weights,Nike Free TR Fit Blå Grå Træning Sko, see some results and then lose faith when those same weights don't give the same results after a few weeks. Well,Nike Free 5.0 V5 Sko Grå Gul Sko, your body has got used to them, so dial it up a notch.
If you can get to 8-10 reps on a particular weight and you're not experiencing the threat of failure,Nike Drøm Sæson II Lav Sort Hvid Grøn Sko, your weight isn't heavy enough.
The increase doesn't have to be massive,MBT Fora Lace-up-Sneaker, but it should make it again a challenge.
Change Your Exercise
If you are so comfortable with a particular exercise that it's not working for you,read more, dump it. Get a new one. Even one with which you are uncomfortable. Take yourself out of your comfort zone and push yourself.
Rest Less
Now I don't mean between workouts,Rabatt MBT Schuhe, but between sets. Are you resting for an appropriate time or just as long as you feel like? Take a stopwatch to the gym and make sure you use it.
Stop chatting as well. This will prevent you from losing focus and leaving too much time between sets.
Pre-Exhaustion
Ever heard of this. The thing is that often an exercise that works 2 muscles will prevent both from being worked properly. This will prevent growth and you won't even think that this is happening unless you know what to look for. Pre-exhaustion means that you work the muscle that's not getting the full workout you desire,Nike Shox R4 Dame Hvid Pink Løb trænere, beforehand.
Supersets
This is a favorite of mine that I've been using for years and a lot of people will tell you that it's not a good idea, but hey, it's worked for me.
Supersets are seperate exercises,Nike Bionicle Unge Guld sorte sko, working the same muscle, that you perform one after each other with no rest time in between.
Partial Reps
Not completing the full range of motion in the exercise you're doing will work your muscles in different ways. Experiment with this,Hogan Interactive Donna 2012 Rosa Giallo, but if you're not sure,Hogan Scarpe donna 524 nubuck nero, ask an expert or trainer.
Mix It Up
Change your workout. Do it at different times to usual. Do a different order or change the day you work certain muscles. Change your diet before you work out. Try new things.
My absolute favorite way to beat this myself, is to make sure I'm safe (have a workout buddy or spotter) and once I've reached the point of failure, I keep going. I absolutely push myself to the max and then a little bit more.
High intensity training is perfect for when you've reached that place where nothing is working. Where whatever you put in, you're getting back nothing but sore muscles. Always be raising the bar!
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