HIGH-INTENSITY Is NOT a Good Choice – It’s The BEST CHOICE…
That’s IF, You Have at Least HALF a BRAIN….
Whenever I see muscle-heads in the gym doing countless sets or training for up to two-hours, and ask them “Why” they train this way, the answer I ALWAYS hear usually has something to do with training “hard.” What people do NOT understand is that training hard (High level of intensity) and training long (1-2 hour workout), cannot be done at the same time; it has to be one or the other.
PROOF? Think of it this way: If I said you had to run a 100-yard dash as fast as you possibly could, you would take-off at full-speed as soon as I said, “Go!” On the other hand, if I said you had to run 5-miles as fast as you possibly could, when I said “Go!”, you would take-off at a much slower pace. Why? It is because you would “intuitively” know that in order to finish, you must pace itself. You can run fast for a short time, but not a long time. Weight training sessions that last for an hour or longer, simply will NOT be the intense “all-out” efforts needed for optimum training results. And by the way, do not confuse intensity with “amount” of weight lifted – that is another discussion. RESULTS? Whenever “RESULTS” is the goal, “intensity” should always be viewed as more important than “exercising longer”. Again, that’s if “getting as strong as possible in the shortest time possible” is truly your goal For most, it is. Muscles GROW or become stronger in response to training intensity, and only IF that intensity challenges your muscle’s current capacity to perform work. In other words, it has to be demanding enough to feel as if it is the HARDEST you’ve ever worked. It is ONLY then, that an “Adaptive Response” within the muscle, takes place. Simply put, the body, through a number of metabolic processes, replenishes and repairs itself, and becomes stronger. Experts agree that this process normally takes between 48-96-hours. IMPORTANT NOTE: The reason for these seemingly wide “recovery” time-parameters is because of variable such as quality of rest, manual-labor jobs, genetics, etc. This is why scientist are unable to pin-point an exact number of hours for full-recovery. Perhaps the MOST compelling argument in-favor of the “One-Set” training protocol, is the research evidence that says that the adaptive response to “grow” actually happens within a muscle in a precise moment. Your intensity-of-effort either “trips” the adaptive response “switch” (like a light switch), or it does not. In addition, once it trips, you cannot trip it repeatedly in the same exercise session. In other words, ALL duplicated exercises performed (multiple sets) are nothing more than meaningless manual labor, i.e. a waste of your time. Furthermore, the extra sets will actually cause the muscles to require more recuperation time – you know it as over-training – sound familiar? Not only does credible exercise-science support the one-set training protocol, but most of today’s informed weight-training professionals no longer recommend multiple-set training protocols to their clients. The biggest mistake I see women who weight train make, is NOT training intensely enough – as if it was exclusively a “man’s thing”, to train hard. The best “tip” a woman in the gym will EVER get. If you’re engaged in a strength-training program, be sure it’s “high-intensity” strength-training.
Here’s ANOTHER REASON To Choose HIGH INTENSITY TRAINING:
By now, most informed fitness professionals know that High Intensity Training is the most scientifically-supported training method for its ability to produce “results”. Therefore, there’s no sense beating that subject to death. But, perhaps the best reason to engage in High Intensity Training has nothing to do with how quickly it produces results. The greatest benefits of high intensity training may be what it DOES NOT Do. High Intensity Training is the most TIME-EFFICIENT. Therefore, it DOES NOT take up much of your time. Why spend 1-2 hours in the gym, when you can get the same or better results approximately 30-minutes or LESS? No Brainer. High Intensity Training DOES NOT pound the hell out of your joints, therefore it is the SAFEST type of training. Although strenuous, because it is performed in a slow-controlled manner, there is virtually no risk of muscle, tendon, ligament, or joint injury, due to ballistic, joint-jarring movements. Again, a No Brainer. High Intensity Training DOES NOT make you pay later for being an Idiot. It is the forgiving type of training. Knuckleheads, who perform countless sets – five, six, or even seven days per-week, should ask anybody who has spent their lives performing manual labor, just what it does to their bodies later in life. It beats the hell out of their joints – they simply wear out. Arthritic-type issues later in life are almost a certainty. This is exactly where the average high-volume weight training enthusiast is headed. Once again, a No Brainer. Your genetics “will” largely determine your body’s response to training, and therefore, your end results. But, whatever results you are destined to achieve, wouldn’t it make the “most” sense to achieve them in the “shortest” time possible, and with the “least chance” of injury, and with the “smallest amount” of wear n’ tear on your body?” High Intensity Training is and always will be, a No Brainer.