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How to Manage High Intensity Training Techniques Without Over Training
If there is one thing that is at the top of the list when it comes to High Intensity Training, it is the question of maximum progress. As the intensity fails, and goes beyond, the body can quickly move into a state of overtraining. You need to know how to manage your progress. This has led me to create a hybrid routine that combines low stress high intensity techniques while incorporating advanced high intensity techniques that are high stress but super effective for maximum progress in the shortest amount of time.
Stress is a major contributor to overtraining because most people ignore all types of stress that the body experiences, both good and bad, that affect its ability to recover. Let’s take a moment to understand in a simplistic way, how the body lays down the muscles. But first let’s set some ground rules…
1- Training should be intense to stimulate muscle growth.
We really don’t know what percentage of intensity is necessary to stimulate the best muscle growth… is it 80% or 94%… what is it? Being 100% is a reasonable place to start because we are asking the body to adapt to something it has never done before.
If you do the same thing over and over again, there is no need for change. This is why you see people in the gym who don’t change!
2- Training should be brief.
Because we have the ability to increase our strength by 400% or more… but our recovery ability can only increase by 50%… we must never become aware of what is minimally required to stimulate the increase.
Since the body is very intelligent, there is no need to stimulate it repeatedly with endless sets or exercises. It is only necessary to do it once. More than minimally required to stimulate this increase, when putting the adaptive machine into the process, take away from the recovery and overcompensation process, which can only be considered over-training.
After setting up the training is all that is needed. It’s not how much you do but how you do it.
3- Exercises should be infrequent to allow growth.
It’s no secret that after you train hard something is taken from you. You can feel it when you leave the gym when you’re done… that you really trained to fail in an intense workout. Don’t confuse volume with intensity. They are the opposite.
This has indeed happened. When you do high-intensity exercise training, you dig a hole in your system’s recovery capabilities. This is a good analogy and it will work for you.
Since the body recovers as a whole and not by part of the body, which most trainees still do not understand, the rest is needed before you lay down the muscles based on a two-step process … Recovery and overcompensation.
If you return to the gym before you have accommodated both processes, you will lose progress and more than likely move into a state of over-training.
This process can take as little as 4-5 days for beginners… up to 7-14 days for more advanced athletes. You have to fill the ditch first before you can build on top of it. After the ditch is filled, whatever is left, is to build a mountain or let’s say, spread the muscles.
You must first 100% before you can 120% or say differently, until you have compensated for the exhaustive effect of the workout, you will not lay any additional muscle down. So how do you know when to practice?
TWO DAY RULE
This is probably the most important concept you will learn if you are a high intensity training athlete. Here it is in a nutshell… After you feel 100%, you feel energetic again and you feel great yourself, then and only then, put two more days of rest before going to the gym to do the next workout.
The reason for this is simple. At 100% you have been compensated, but, we are not here to break even us? No, we are here to make strength and muscle gain up to our genetic potential. To do this, we need to pay attention and “Ride the Lightning” without getting burned… which brings me to the next subject and that is…
How to incorporate high intensity training techniques while not tipping the scales under stress will allow you to progress without interruption
We hear a lot about hybrids these days.
There are hybrid boats that use electric motors, but are powered by diesel generators that allow more fossil energy reserves while propelling the ship efficiently and quickly to its destination.
There are hybrid cars that are similar and allow more mileage while not hitting the oil source as hard as if they were running 500 cubic inch monster motors under the hood. It’s not that different from what we’re doing here.
What we are doing here is combining high intensity techniques with low pressure with very rare high intensity techniques which allow stronger and longer contractions in many cases, thus allowing for further adaptation and progression.
As one grows bigger and stronger, the body needs stronger contractions to move past the status quo to places it has never been before. The thing to pay attention to is … as mentioned above, the stronger you are, the less frequent and brief your training should be.
Many athletes, because they do not know how to insert the most effective technique and read the body correctly, usually avoid it because they always over train.
There are many types of intensity techniques; here are some i like…
Each time this goes beyond failure and because of that… it increases in intensity. But there are a couple that are cheaper than others.
I’m going to prepare an example of how you can continue to use less stress and more stress technique in a 4 set split workout routine. We will use:
1- Pre-Exhaustion (Low Stress) – PE is performed by starting an isolation exercise and moving without rest directly to a compound exercise, thus having exhausted the muscles targeted by isolation and then using fresh muscles to push the targeted muscles past that point. make an adaptive response.
2- Resistance Contraction (High Stress) – CH focuses on one of the strongest parts of the movement and / or the muscle is fully contracted. We will use both here. It is a powerful contraction that stimulates muscle growth.
All sets that are not hold contraction sets are carried to complete muscle failure. All sets that are hold contraction sets require an exercise or two to experiment with the right weight to be held securely in the specified position. It is important to note that in many cases you will be using more weight than you would normally use with the set of reps you are doing to reach muscle failure.
Chest, Shoulders and Arms
Dumbbell Flies (Pre Exhaust) – 6-10 reps
Incline Smith Machine Bench Press- 3-5 reps (no rest between sets)
Smith Machine Seated Press Contraction Hold (in inches below lock out) – 7-10 seconds
(This is done sitting with the back supported by the safety hook involved. Do not lock it completely out instead just lift off the badge so that the shoulders and triceps contract against the weight)
Curl Machine Contracted Hold (performed in a fully contracted position) – 7-10 seconds
NOTE: As mentioned above, contracts contracted in this mode use more weight than you can use for repetitions, take the time to move safely to this technique and with everything have a spotter and a good safety clip on the rack when you do it, this is high stress. If you have any questions about your health to do these exercises, check with a medical professional first.
Legs and Back
Leg Press – 10 – 20 reps
Toe Press (on a leg press machine) – 5-8 reps with a 10 second contraction held in the above contracted position between each rep.
Barbell Rows- 6-10
Smith Machine Barbell Row Hold – 7-10 seconds
(Set the Smith Machine pin and safety at the midpoint between the floor and the wrist so the bar is set before you start. Bend over and lift from the pin straight)
Chest, Shoulders and Arms
Incline Smith Machine Bench Press Contracted Hold (1 inch from lock out) 7-10 seconds
Lateral Machine or Dumbbell Laterals – 8-15 reps
Barbell Curls – 6-10 reps
Lying Triceps Extension – 6-10 reps
Back and Legs
Pullovers (Pre-Exhaust with) – 6-10 reps
Pull down (palms facing you) – 6-10 reps
Leg Press Hold (inches from lockout) 10 – 20 seconds
Stiff Leg Deadlift or Hyper Extension or Back Machine (ie Nautilus) – 10 – 20 reps
As you can see, we mix pre-fatigue with a contracted grip that will use more weight than you would normally use to failure.
Because of this, make sure you experiment with jumps and weights. A good example is if you can Incline Bench Press 200 pounds usually, you can more than likely start with 275 or 300 pounds for Contracted hold, 1 inch from the lockout. Also, remember that you don’t lock your elbows; rather you just move the bar off of the badge straight away.
It is important to use the same sample routine as I have given here (I have tried this training routine for the past 2 months with good results in size and strength) to get enough rest.
I recommend doing one exercise (not all 4 exercises but one exercise) every 5 days to start until you go through all 4 and then start again, unless you are very advanced. If you are, you may need to add an extra rest day (7-10) and/or remove one exercise per workout to get down to 3 sets instead of 4.
Here’s an example: Remove the following exercises:
WO1 – Tilt
WO2 – Barbell Row
WO3 – Laterals
WO4 – Pullovers or Stiff Deads / Hypers
Remember, you are doing nothing but managing stress here. So manage them as they get bigger and stronger and remember to use, The Two Day Rule!
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