BuildLeanMuscle,TheSmartWayWithLewis

Building Muscle Using High

Intensity TrainingMarch 5, 2015 - How to Build Your Body Fast

Have you ever noticed that building muscle

comes to a screeching halt despite rigorous and

consistent training every workout session? You

give everything you’ve got, week in and week

out, but it seems all your efforts are for

naught.

The problem may lie in the fact that you are doing

How toBuildYourBodyFastSimpleways togainmuscle

Home BIO

Simple ways to gain muscle

How to Build Your Body Fast

Contact me Terms of service

Recent Posts

Comparing

Flex Belt With

Flex Enervive

5 Strategies

For Bigger

Muscles

8 Tips To Help

You Gain

the same exercises over and over, with the same

number of repetitions and sets. You must

understand that even though certain exercises

have worked well in the past, the body adapts very

quickly to stress and pressure, breaking down

muscles and rebuilding them stronger. A lot of

resources are needed by the muscles for

maintenance, so the body may not build new

muscle if you fall short of these required

resources.

So what can you do to fool your body into building

new muscle?

Even though you are always training to failure in all

your exercise sets, your body may have already

adapted to this high intensity, which have caused

the stagnation of muscle growth. It is a must to

continuously increase the intensity of your

exercises, the rep counts, and even change the

order of your exercises to ensure that you are

building muscles effectively.

While I am a huge fan of high-intensity training

routines, I believe it is imperative to vary the

intensity of your exercises to ìdeconditionî your

muscles from extreme intensity training. This idea

is similar to the periodization program often found

Muscle

A Simple

Solution To

Building More

Muscle

Building an

Award Winning

Six Pack

Categories

How to Build

Your Body Fast

Simple ways to

gain muscle

Men’s

in high training volume protocol. This concept is

called intensity cycling in my program.

Building Muscle Through High Intensity Training

The outline of the program is as follows:

Beginner Training

You train to sub-failure. During each set, you stop

1-2 reps before you are unable to complete any full

repetition with strict and proper form. In this

phase, the set count is 4 for smaller muscle groups

and 5 for larger muscle groups. The objective of

this phase is to teach you how to execute each

exercise with proper form, focusing less on muscle

growth and strength building.

Intermediate Training

You train to failure in every set. You are going to

change the set count in this phase which may be

considered moderate by HIT standards, 3 sets for

smaller muscle groups and 4 for larger ones.

Advanced Training

You train to failure on all sets. High intensity

variables are added on some sets for a more

Health

How to Buy

Your First

Watch

3 Smart Ways

to Stop Jet Lag

Before It Starts

Why You

Should Add a

‘Roll’ to Your

Squat

challenging workout. These variables include

forced reps, res-pause, negative reps and the like.

For small muscle groups, you do 1-2 sets while for

large muscle groups, you do 2-3 sets.

Massive Chest

This is the outline I recommend for natural

progression for trainees of HIT. It may seem

peculiar at first, especially when looking at the set

count because it decreases as you progress

through the program.

There is actually a good reason for this: if youíre

already an advanced trainer, you become more

capable of performing higher intensity training,

which makes the muscles work harder than a less

experienced trainee. An advanced trainee has

more strength and can better focus on the specific

muscles being trained, effectively taxing the body

at a higher rate than usual. This may lead to

overtraining and even damages in the central

nervous system if you are not careful.

Reconfiguring Your Workout

Try mixing up the exercises in your workout

routine. For example, if you are doing shoulder

presses followed by dumbbell flies, reverse the

order and do dumbbell flies first.

You can also change some of your exercises

completely, substituting new ones to target

different muscle groups. You must also consider

changing the angles of your exercises by making

use of different grips, grip spacing and different

bars and handles. Increase the repetitions of your

exercises to stimulate muscle growth. You can also

try slowing down your rep speed to superslow

levels. For instance, perform an exercise with a 10-

second positive followed by a 4-second negative.

Temporary Overreaching

The pitfalls of overtraining are well known by all

traineesóchronic fatigue, reduced strength and

muscle size, and a general lack of interest in

working out. Overtraining must be avoided at all

costs to ensure continuous progress in a workout

program.

If overtraining, however, is done temporarily, it is

called overreaching. Normally, a bodybuilder may

overtrain for two weeks at most. Afterwards, he

takes a break from training or from targeting the

muscle group being focused on.

© 2016 Build Lean Muscle, The Smart Way — Powered by WordPress

Theme by ThemeIsle