High intensity interval training is not usually a response you would get if you asked someone for tips on how to build muscle. Yet, today you are going to find out why HIIT is one of the most effective ways to build more lean mass in considerably less time than other training protocols.
Using HIIT as a form of resistance training may sound impossible, but it's not.
Just because most HIIT workouts tend to involve cardiovascular machines such as treadmills and rowers does not mean that this style of exercise is limited.
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.
Most people who are using intervals for fat loss results are doing so because they are chasing the fabled afterburn effect. This is the post workout recovery phase which follows an interval based workout, where the body can continue to burn calories and fat for a number of hours on autopilot.
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.
Spending too much time between your sets is a progress killer for most exercisers. Another is failure to push yourself hard enough. Many people tread water, lifting the same weights for years without pushing harder.
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...
Lower your rest periods to allow for no more than one minute of rest per set. As weeks progress, push yourself to even lower rest periods. This will greatly increase your fitness.
By increasing the workloads and decreasing rest periods, you will notice how much fitter you feel within just a few sessions.
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 a form of resistance training may sound impossible, but it's not.
Just because most HIIT workouts tend to involve cardiovascular machines such as treadmills and rowers does not mean that this style of exercise is limited.
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.
Most people who are using intervals for fat loss results are doing so because they are chasing the fabled afterburn effect. This is the post workout recovery phase which follows an interval based workout, where the body can continue to burn calories and fat for a number of hours on autopilot.
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.
Spending too much time between your sets is a progress killer for most exercisers. Another is failure to push yourself hard enough. Many people tread water, lifting the same weights for years without pushing harder.
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...
Lower your rest periods to allow for no more than one minute of rest per set. As weeks progress, push yourself to even lower rest periods. This will greatly increase your fitness.
By increasing the workloads and decreasing rest periods, you will notice how much fitter you feel within just a few sessions.
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.
About the Author:
Contact info: Discover more proven rules revealing how to build muscle and how to perform high intensity interval training properly for immediate gains on the exclusive training website from top online strength coach Russ Howe PTI.
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