|
|
|
Circuit Training - for a well-rounded exercise program!
Circuit Training & Circuit Training Routines
Circuit training routines are one of my favourite training sessions, whether for myself personally, or for clients. I use circuit training as part of injury rehabilitation programs, for conditioning...
Do You Know If You Are Dehydrated?
Keeping your body hydrated is extremely important to your health and you need to know the warning signs of dehydration so you can take action, especially if you have a very active lifestyle. Your body needs a minimum of 64 oz of water per day....
How Different Courses Can Help You Become A Good Golf Player
Golf is an fulfilling and absorbing sport but, even so, there is a risk that you may become stale or bored if you do not change the place where you play. This makes golf different from other games, but the reason for this is the very nature of golf....
Kitesurfing snap-shackle options
One of the kitesurfing gear accessories that you will definitely need to have is a snap-shackle. There are a number of kitesurfing snap-shackle options that are available for sale in the market. Which one of the many kitesurfing snap-shackle options...
Warner, Rams edge Titans to win Super Bowl XXXIV
ATLANTA--Less than 24 hours after winning Super Bowl XXXIV Most Valuable Player honors, Kurt Warner was introduced at the annual MVP news conference by NFL commissioner Paul Tagliabue. Like most league observers who have been amazed by Warner's...
|
|
| |
|
|
|
|
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
|
|
|
|
|
|