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The idea of high intensity strength training is to increase
the exercise intensity, rather than the exercise duration
and frequency. We can exercise hard or we can exercise long,
but it's difficult to do both! With high-intensity training,
we make strength gains by working the muscle harder rather
than longer. Due to the greater muscle demands and recovery
time, this type of training should not be used more than once
a week.
High-intensity training involves maximizing the workout by
demanding the muscle to work harder over a short period with
less recovery time. This system maximizes the time spent in
the gym by limiting the amount of time spent between sets
of exercise. The high-intensity training system is designed
for maximal strength and endurance gains. Physical exertion
through weight training causes the body to adapt to the stress
by making the muscles stronger and larger.
Principles of High-Intensity Training
Every muscle group should have at least 48 hours to recover
following a high intensity workout. High-intensity training
requires that the body have time to rebuild. If the body is
not provided with adequate recovery time, the muscle can degenerate
rather then increase in muscle size.
Use proper technique. Allow the muscles to raise and lower
the weight, do not bounce, throw, jerk, or drop the weights.
Ask facility staff for specific instruction.
Emphasize the eccentric contraction (lowering the weight).
A muscle is approximately 40% stronger during an eccentric
contraction. This means that even though a lifter cannot lift
the weight anymore without the assistance of a spotter, the
lifter can still perform negative repetitions (lowering the
weight) if the spotter assists with the lifting portion of
the exercise.
To stimulate muscle enough to cause adaptation, the muscle
must be brought to failure. Momentary muscle failure is achieved
when another repetition can no longer be performed properly.
High-intensity training maximizes this effect by asking the
person training to go beyond what is perceived as his or her
physical limit. Once positive failure is reached (the ability
to lift the weight alone), the lifter should concentrate on
the negative or lower phase of the repetition by using a 6-
to 8-second count as the weight is lowered.
Little rest between sets is needed. Lifters should move directly
from exercise to exercise with minimum time between sets.
The method of performing a pushing exercise and then a pulling
exercise is effective in limiting rest time between sets.
It allows the push muscles time to recover; yet intensity
remains high.
Repetitions
The purpose of a repetition is to create tension in the muscle
through a full range of motion, that when repeated throughout
a set, would fatigue a muscle. Also you must minimize momentum
by performing each repetition slowly and with control. Increasing
the momentum takes tension off of the muscle. Taking tension
off the muscle during a repetition is not only counterproductive,
but also dangerous.
Progression
In order for weight training to be beneficial the workload
must constantly progress as the body get use to previous effort.
If a lifter can lift 70 pounds 15 times today, then the next
time the lifter should attempt 70 pounds 16 or 17 times. Alternatively,
progression can take the form of increasing the weight to
100 pounds and then attempting 20 repetitions with the increased
weight. Once that is achieved, progression would again continue
with more added weight or repetitions. The weight should be
lifted until the lifter can no longer safely lift the weight
with the assistance of a spotter.
Intensity
The amount of work that muscles perform depends on volume
(the number of times the weight is lifted) and time (the amount
of time over which the exercise is performed). Intensity is
a matter or increasing the rate that the exercise is performed,
or increasing the weight and decreasing the repetitions. Increasing
the rate is done by moving through the movements quicker (not
recommended) or decreasing the amount of time resting between
each set and each exercise (recommended).
The high-intensity training system is not a highly advanced
method of strength training, as it is sometimes perceived.
It is simply a matter of maximizing the benefits of weight
training by increasing the intensity at which one performs
the exercises, and by maximizing the body's capacity to lift
more during the negative contraction.
High-Intensity Training Techniques
Overload Principle
To shock your muscles into growth, you can overload with progressively
heavier poundage. Example: Increasing the weight on your bench
press each week but keeping the same amount of reps.
Negatives
When attempting negatives the lifter is utilizing maximal
weight (30-40% more than ones maximal concentric lift) and
concentrates on the 'down' phase of the lift. Timing during
the lift is very slow, allowing for control, and minimum amount
of time is needed between reps. Example: Bench press with
weight exceeding your maximal press, slowly lower the bar
to your chest and with the help of a partner return the bar
to the starting position. Repeat.
Pre-exhaustion Training
Pre-exhaustion is a method in which a muscle group is isolated,
using an isolating movement prior to doing a compound movement
(more than one muscle being utilized, or more than one joint
involved in an exercise). Weight is light to moderate and
reps are usually in the higher range. Example: For your chest
- Doing cable crossovers (isolating movement), three sets
of 20 reps, before doing bench press (compound movement).
Load Sets
Load sets progressively add weight to a given set while the
number of repetitions stays the same or decreases. Example:
One set - 100lbs 10 reps, followed immediately by 120lbs 8
reps, etc.
Drop Sets
Drop sets involve decreasing the amount of weight while you
decrease or keep the reps the same (each time to failure)
with in the same set.
Partials
Partial reps or restricted range of motion (ROM) is when the
entire set is done through a partial range of motion. This
can be done anywhere within the normal full range of motion
such as at the beginning, the middle, or the end. Weight is
usually moderate to heavy and timing between sets is anywhere
from 30 seconds to two minutes. Example: Lying Hamstring Curls
- a set of 12 reps is done at the top of the normal range
of motion, starting from the hamstrings being fully contracted
and ending approximately midway through the normal range of
motion and repeating.
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