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High Intensity Training
There is no doubt about that when you reach that dreaded plateau where you are not gaining muscle anymore that you will know it. You will know exactly when your workouts are not producing the results that they were a while ago or a few months ago.
There has been a lot of research done on why this happens because it seems to be a paradox when you think about the scientific proof that progressive resistance works. But when you cannot get stronger then progressive resistance stops.
The only way that you are going to get the break-through into the next level of muscle growth is by getting stronger and using more hitherto unused muscle fibers. There are a number of different ways to achieve this and the first step is to change the way that you train.
Intensity is everything when you are training to increase the size of the muscle. Sports Science has proven conclusively that the depletion of the CP and the ATP that you have in your muscles will occur after 40 seconds. This effectively means that you need to select a weight that will allow you to ONLY do the repetitions in that set in 40 seconds.
Obviously the intensity of this type of training is continued as you need to continue the depletion of the glucose in your muscles by not over resting between sets. This will dramatically increase the intensity of your workouts and you will get the break-through that you are looking for.
But you can take it a step farther by making a small an imperceptible change to the way that you hold the weight in your hands (closer grip, wider grip, etc). It is this change in the angle that will shock muscle fibers that have not been taken to full range before. The result will be that you will start to feel the DOMS (delayed onset muscle soreness) again.
When you start to get the return of DOMS you will know that what you have changed in your workout is working. It will only be a matter of weeks before you will start to see a difference. This all assumes that you are eating correctly and you are not depleted in any way nutritionally.
The difference in training with high intensity and low intensity is what will help you break through any dreaded plateau that you might be going through. You need to start training the muscle specifically that you are working on and stop training the weight and counting reps only.
For more information on high intensity training checkout...
HITMAN - A revolutionary new high intensity training system that
will allow your muscles to reach their full genetic potential in
the shortest time possible.
Go to HITMAN High Intensity Training Manual