Every fitness trainer is constantly looking
for new, improved methods teaching how to build muscle. One of the
theories which the last decade has embraced is high intensity interval
training and today you'll discover what it can do for your muscle
building goals.
Using HIIT as the foundation for a weights routine is very easy.
When we think about HIIT, we usually think about cardiovascular exercise. However, that does not mean it is the only way of using it.
The first reports of interval training showed this. Back in the 1992 Olympic Games, sprint coaches were using high intensity routines to prepare their athletes for the events they faced. These included both weights based work and outdoor sprints.
Resting then lifting is the same as resting then sprinting. The overall effect is strikingly similar within the human body.
It also takes a critical compound of interval training and let's you have the full benefits - that compound is the afterburn effect. This is where the body continues to burn calories and fat at an accelerated rate for almost 12 hours following a gym session.
Despite taking less time, interval based routines have been shown in various scientific research papers to burn off considerably more calories and body fat than straightforward aerobic activity.
The problem with resistance training, however, is that most gym members do not workout to their true weightlifting potential.
Most people allow themselves to get stuck in a comfort zone when lifting. They fail to force new results by handling loads their body can already take. Also, they rest for way too long.
Failing to take care of those two problems will see any workout routine fall flat on it's own face. That's because the foundation of HIIT is low rest and maximum workloads.
So to incorporate this technique into resistance training, do the following...
The simplest way to do this is to reduce rest periods between each set. Start by setting yourself a timer which allows you no more than sixty seconds between sets and move those rest periods down every week until you are effectively only resting ten or twenty seconds between sets.
Your workouts will feel more like cardio than anything else, but your fitness levels will go sky high as a result.
High intensity interval training shows you how to build muscle without spending your entire working day in the gym. You can enjoy less overall workout time but more physical results if you approach it correctly and use it wisely.
Using HIIT as the foundation for a weights routine is very easy.
When we think about HIIT, we usually think about cardiovascular exercise. However, that does not mean it is the only way of using it.
The first reports of interval training showed this. Back in the 1992 Olympic Games, sprint coaches were using high intensity routines to prepare their athletes for the events they faced. These included both weights based work and outdoor sprints.
Resting then lifting is the same as resting then sprinting. The overall effect is strikingly similar within the human body.
It also takes a critical compound of interval training and let's you have the full benefits - that compound is the afterburn effect. This is where the body continues to burn calories and fat at an accelerated rate for almost 12 hours following a gym session.
Despite taking less time, interval based routines have been shown in various scientific research papers to burn off considerably more calories and body fat than straightforward aerobic activity.
The problem with resistance training, however, is that most gym members do not workout to their true weightlifting potential.
Most people allow themselves to get stuck in a comfort zone when lifting. They fail to force new results by handling loads their body can already take. Also, they rest for way too long.
Failing to take care of those two problems will see any workout routine fall flat on it's own face. That's because the foundation of HIIT is low rest and maximum workloads.
So to incorporate this technique into resistance training, do the following...
The simplest way to do this is to reduce rest periods between each set. Start by setting yourself a timer which allows you no more than sixty seconds between sets and move those rest periods down every week until you are effectively only resting ten or twenty seconds between sets.
Your workouts will feel more like cardio than anything else, but your fitness levels will go sky high as a result.
High intensity interval training shows you how to build muscle without spending your entire working day in the gym. You can enjoy less overall workout time but more physical results if you approach it correctly and use it wisely.
By Russell Howe
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