Don't Resist Resistance TrainingFrom
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Nothing produces faster and more dramatic change
in the human body than working out with short bursts of high intensity thats
characteristic of a properly executed strength or resistance program. Theres
simply no better way to alter the shape of your body.
The American Heart Association declared that
strength training also has a positive affect on cardiovascular health. This is
great news for anyone who wants to not only burn fat and tone up, but also
improve overall health.
Theres no one best way to create the
intensity levels necessary to get remarkable results, and every situation calls
for a different approach. The challenge is to raise intensity safely and
efficiently, and at a pace thats right for you. For some, simply slipping
on a couple of weight plates solves the problem nicely. But when seeking to
modify intensity, whether up or down, we can do a lot more than just add some
extra weight.
Intensity Tools
1. Muscle Fatigue 2. Reduced Tempo 3.
Reduced Rest 4. Increased Volume 5. Increased Resistance
1. Muscle Fatigue
Muscle fatigue is experienced at the point in the
set where you begin to experience some local discomfort, possibly a low level
burning sensation, or even slight pain. Youll also develop an increasing
weakness in the muscles being trained. While momentary muscle failure is the
ultimate goal of all resistance training, results can be obtained at much lower
levels. However, at a minimum youll need to reach a minor level of muscle
fatigue with at least one set per exercise. See the Fatigue to Intensity Chart
below.
Momentary Muscle Failure
Momentary muscle failure is defined as the point
in the set where complete exhaustion of the targeted muscles takes place. Any
additional repetitions would be impossible without bringing weaker stabilizer
muscles into play, not designed for heavy lifting, where an injury is the most
likely result.
Most people tend to halt a set at the first sign
of discomfort to the beginning of that familiar burning sensation (brought on
by lactic acid build up). Either way, be sure to keep the intensity focused in
the targeted muscles by adhering to perfect form with every set.
The common thread in most successful resistance
routines is not endless hours of training, but the relatively high level of
muscle fatigue reached on at least one set per exercise. Results can be
obtained at all levels, but the most remarkable progress is achieved at levels
3 and 4.
Fatigue to Intensity Chart
Level 1... Slight discomfort in targeted
muscles Level 2... Localized burning sensation Level 3... Slight or
moderate pain Level 4... Momentary Failure of Targeted Muscles
2. Reduced Tempo
Speed kills -- your exercise program! Moving
through a set at too great a speed, invariably with improper form, and
generating tremendous strain on your joints and connective tissue, is
self-defeating. Slow down! A typical repetition should last about six seconds.
This leaves two seconds for the push against gravity (positive phase), and four
seconds for the lowering with gravity (negative phase).
Slow Motion Training
A very effective way to increase intensity is to
slow tempo down to five seconds on the positive phase, and 10 seconds on the
negative. This type of training isnt for the faint of heart, and demands
a bit of mental discipline to get through just one set.
Slow motion training is an intensity booster of
the highest magnitude, and can sometimes require you to rest seven days between
sessions. Reps become less important when training slowly. Pay more attention
to the timing of each set, which should range between 90 seconds and three
minutes. This should limit overall reps to never more than 10 or 12.
3. Reduced Rest
Shorter rest between sets translates into greater
intensity, especially as it relates to building endurance. Longer rest between
sets allows the muscles to recover more completely, and consequently work at a
higher resistance level. If you work with 30 seconds or less between sets,
youre circuit training.
Circuit training is a great way to get more
intensity out of less resistance, and is appropriate for anyone who has limited
time and equipment. More closely resembling an aerobic program, circuit
training has become a boom in the fitness industry over the last 10 years
because of its adaptability and overall safety. If your goals are strictly
toning and reducing body fat, and youre not as interested in building
muscle mass or brute strength, circuit training could make an excellent
choice.
If youre not comfortable with the rapid
pace of circuit training, stick to a more traditional program with a somewhat
longer recovery between sets (1-3 minutes). Shorter rest and higher reps build
endurance and tone, while longer rests and low rep ranges build muscle and
strength. Customize your routine accordingly.
4. Increased Volume
Adjusting the total number of sets performed per
exercise is another way to vary overall intensity. Intensity adds up, so that
one very intense set can deliver as much as two or three moderately intense
efforts. The more intensely you train, the less you need to do. If you
dont want to crank up intensity, add another set or two.
5. Increased Resistance
This will be the topic of an upcoming article on
Double Progressive Resistance.
Simply showing up at the gym and going through
the motions will deliver only a minimal amount of real results. Take each
exercise seriously and apply one or all of the above intensity boosters. Make
every set count. The old standby intensity booster, increased resistance, is
the topic of my next article, Double Progressive Resistance. Please stay
tuned. |