Experienced burnout with your training? Who hasn’t? But you tell yourself-I train as hard when i can and do all the right exercises – however i still don’t increase muscle mass as I ought to be. Why?
You may be doing the same type of training day in and day out, your body has got used to it making the proper adjustment to prevent adding any muscle for your frame. Yes, your body is extremely skilled at avoiding the addition of muscle.
The addition and maintenance of muscle is very costly to the body’s systems both in energy expended to create new muscle and energy to maintain it. We have to change our workouts from ones that have become stale from overuse and re-invigorate them into result-producing ones.
One of the greatest strategies to do this may be the intensity variation principle. Here it is clear and straightforward. Divide your training schedule into sections. The first section is a by which workouts are terminated when reaching mild difficulty. For instance, during a group of curls using a weight that you can grind out 10 reps, a person finishes at eight. Rest between sets is One minute and total sets per muscle group is 2-3 for small muscles and 4-5 for large ones. I think about this period one of low growth.
Here is a sample workout for chest:
- dumbbell flyes-2×12
- machine dips-2×8
- incline bench press-1×8
After three weeks, boost the concentration of your sets by finishing them when no additional reps could be completed. Quite simply, if you’re able to completing 10 reps within the barbell curl with a given weight end the set there. Because the intensity continues to be increased, reduce the set count to 2 for small muscles and three for big ones. Rest no more than 10 seconds between sets.
Here is really a sample for back:
- dumbbell bench pull-overs-1×15
- incline bench rows-1×12
- seated medium-grip pull-downs-1×10
After one more three weeks, progress to the highest level of intensity. To maximize intensity, end all sets when unable to grind out even one rep. Add intensity variables for example negative-accentuated, negative and forced reps. Negative-accentuated reps are great for bodybuilders training without a partner. They permit a trainee to see the advantages of pure negative training safely. To complete them while using leg press, press the footplate with both legs but resist the downward movement using your left leg only. Press the footplate with both legs and resist the negative with your right leg. Continue in this manner before the set is ended.
Pure negative reps have to be completed with someone. He/she raises the weight and transfers it to you. You lower the weight, usually to a count of eight before repeating. Negatives are ideal for building new strength and size when hitting a plateau.
Forced reps allow effort to progress past the point of typical failure. After reaching failure during a set, your partner applies just enough help allow completing additional reps. Several HIT variable may be used during a set to maximise intensity, and for that reason,?increase muscle tissue.?
A sample workout for biceps is:
- dumbbell concentration curls-1×8+3 forced reps
- seated palms-facing pull-downs-1×10+4 negative reps
Since the intensity is high, I have reduced the set count further to avoid over training. This short article provides the reader an overview of HIT intensity variation-an effective protocol to add mass to muscle!