|
|
|
Choosing your waterski rope.
Water-skiers need their waterski rope to have some elasticity so there is give for the skier when changing speeds and turns. The elasticity of the rope absorbs the shock when the skier crosses through the wake when going from side to side.
...
Circuit Training: Time Efficient Fitness
If you're like me, you don't have the time to spend hours and hours in the gym everyday to get in a great workout. However, we DO want to make sure we're doing everything we can to be as healthy and strong and fit as possible -- only without it...
Fishing - The Ultimate Hobby
The Recreational Value of Fishing
Many people consider that fish are only a medium of survival, or
to some extent a food supply; yet there is another angle that is
little known. The manufacturing industry utilizes more than two
billion...
How to choose your road bike, different levels of riders
How to choose your road bike, different level of riders
How to chose your road bike? Well the first question is how much do you want to spend and how much cycling will you do? The answer to the first question is a difficult one, many people...
Soccerbetting Techniques And Skills
Why becomes a soccer bettor one may ask? Where it is considered a negative occupation where it is often regarded as non productive, immoral behaviour. well as for every other thing everything there is the pros n cons.if you able to use it to your...
|
|
| |
|
|
|
|
Over-Training
HIT Progress Reports
Hello HIT'ers,
This week I'd like to discuss the topic of over-training. One of my new clients had the pleasure of increasing his strength some 40% - since his last Chest (upper-body) workout. Note, his last chest workout was about 10 days ago!!
My client is new to Heavy Duty/High Intensity Training; however, he IS a good student and has taken the time to listen and grasp these new principles of exercise. By doing so, he has relatively been successful in EVERY workout.
Unfortunately, though, I haven't had the same success with another new client of mine. Somehow he had to learn the hard way. Lately, he has not had ANY strength gains! Why? Well, he has the notion that he must workout at least 3-4X a week (as most people think) and wants to train before he even recovers from his previous workout. Big mistake!
Now, one must realize that HD/HIT training is not like any other type of training. Most people in the gym train with a lot of volume: 3-5 sets, 10-12 reps, with about 20+ exercises @ low intensity. Their workouts usually last about 45-60 minutes in duration. HD/HIT workouts, however, consist of 1 set to failure with 5 or 6 exercises - ranging from 12-20 minutes in duration!! With a greater stress on the whole physiological system. Big difference, mind you.
People are under the notion that the workout produces growth. This is why they do so much volume. If that was the case, every body in the
gym would have 20 inch arms. They fail to remember that the workout only STIMULATES growth. Remember, it is the BODY that produces growth, but ONLY if it is left undisturbed for a period of time. And also, the body does not decompensate with no training in 2 weeks. In fact, it is recommended to take a lay off every so often.
When it comes to your training frequency you MUST allow for two things: total recovery and total growth. Time in between workouts is vital if you want to see increases in size and strength. In essence, if you don't rest enough - you won't grow enough.
My first client's testimony is a good case in point. By not training so frequently he was able to improve in his Pec-Dec Flye and in his Chest Press. He did this in both weight and reps! In fact, he is rather eager to see what his Leg workout is going to be this week. I will keep you posted on his progress.
Have a happy new year, and keep HITing!
Gil Burgos, CPT
About The Author
Gil has been training in the fitness industry since 1995 and brings a diversified background to his clients. Coming from a background of competitive sports he is able to train many types of athletes and fitness enthusiasts. Whether you're a beginner, intermediate or advanced level trainee, he can help you attain your goal in the most efficient way possible.
gilburgos@highintensitytraining.net
|
|
|
|
|
|