The more advanced you become as a bodybuilder, the more the body tends to resist further development. That means you have to work harder to create the necessary intensity in your bodybuilding workouts and be certain that you are training in the most efficient manner possible. To ensure that this continued development takes place, the Advanced Training Program requires performing a relatively high number of sets. This is not arbitrary or just a matter of personal preference; it is designed with specific physiological purposes in mind: 1) to recruit and innervate all the fiber available to each muscle, then work the muscle to exhaustion in any particular exercise; 2) to do enough different exercises for every single body part so that each individual muscle is worked from every angle to create the fullest possible shape and development - and to be sure that no major muscle of the body escapes this complete stimulation.
Motivation High Set Bodybuilding Training Tips
Some training systems advocate as many as 75 sets per bodybuilding workout, but this is not what we mean by high sets. As far as we are concerned, the ideal training program involves doing 4 sets per exercise. The fact that you can keep going for 4 sets, resting very little in between, proves that there is still fresh and unrecruited fiber available after the first few sets. The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle. Take, for example, a relatively small muscle like the biceps: You can train to develop the upper area (point of origin), the lower area (point of insertion), the thickness of the muscle, the inner and outer areas, or to create a really high peak. Once you start dealing with the larger and more complex muscle groups, the number of different ways you can train and shape them becomes really immense.
You don't have to be a mathematician to realize that a task this size cannot be accomplished by doing 3 or 5 total sets per body part. The physiques of those modern bodybuilders who are seduced into following an old-fashioned theory of training masquerading under the guise of a new scientific approach to bodybuilding will surely be lacking. It takes a minimum of 4 or 5 exercises to train each major body part, at least 3 for the smaller ones, and this can add up to a total of 20 sets.
With the right combination of exercises, you not only develop each individual muscle fully, but also build definition, striations, and a full separation between one muscle group and another.
HIT means High Intensity Training
As long as you have decided to adopt HIT you must insert intensity to your training routine. The days where you went to the gym and completed your workout without even sweating are over. Every exercise, every set and every single rep must hurt.
Increase your Weights and Lower your Reps
You have to regulate your weights so that you reach muscle failure somewhere between five to eight reps. Muscle failure means the point where you are not able to lift a single rep more.
Take Advantage of the Negative Exercise
Not performing the negative phase of the exercise is a common mistake we often witness in the gym. By saying “negative” we mean the lowering of the weight. Lower the weight slowly and focus on the muscle. The benefits of the negative exercise, especially inside a HIT training are very important.
Do not rest longer than 35 seconds
Long resting periods between the sets reduce the intensity of the exercise allowing your muscles to avoid exhaustion. Since your HIT workout will be brief you don’t have the luxury to rest for long. Training intensity causes blood concentration to the muscle group you are working on. If you rest too much, the blood concentration which is responsible for muscle development will decrease. 30 to 35 seconds is optimal for muscle growth.
Three Sets per Muscle Group
As mentioned above in order to perform HIT training the right way you have to keep your workout intensive and short. Three sets per muscle group are enough provided that you reach muscle failure.
As a conclusion we might say that HIT is a great training method to build muscle and increase your strength.
Now, there is evidence to suggest that high repetitions may induce some extra capillary intrusion into a muscle, but they will do nothing to make the muscle harder or more cut up. If a completely sedentary person began weightlifting, using either low reps or high reps, he or she would experience a rapid increase in tonus the degree of muscular contraction that the muscle maintains even when that muscle is relaxed but that would happen regardless of rep range. The only way that high repetitions would make a muscle more cut up is if, by doing a higher number of reps, your body as a whole was in negative energy balance, and you were burning more calories than you were ingesting. The truth is, heavy weights, lifted for 4-8 reps per set, will build rock-hard muscles. You just have to burn the fat off them to see how ‘hard’ they are.
The truth is, to get ‘cut’ requires attention to the detail of your nutrition plan, and without eating a wide variety of good wholesome food lean proteins, loads of plant food, wholegrain complex carbohydrates and good fats you won’t get cut!
Science, logic, and reason are NOT the cornerstones of this particular industry tradition and hype unfortunately are. No one wants to develop or pursue a sound theory of this particular branch of exercise science or chrononutrition when the new ‘muscle blaster ripped to the bone’ promises overnight success. Hopefully this has ironed out some of the myths that are in your head and siphoned them out for good.
My workouts consist of higher reps and more drop sets and super sets. I never do the same workout, because it makes going to the gym interesting. This is my chest workout and it usually takes me close to 80 minutes.”
30-50 push ups, 2-3 sets
Incline Dumbbell Press
3 sets, 4-6 reps
Drop set for 3 different weights aiming for 8-10, 12-15, 15-20 reps.
Decline Barbell press
3 sets, 4-6 reps
Drop set 8-12 reps then superset with decline hammer press aiming for 12-15 reps.
3 sets, 6-8 reps
Decline cable flyes
3 sets, 12-15 reps
Incline Cable flyes
3 sets, 12-15 reps
Pros: Spencer, some of your theories on weight training are absolutely correct. Feeling the contraction (technically known as the mind-muscle connection) has been shown to be a factor in increasing muscle size and strength. Drops sets are an effective tool for training hypertrophy (gaining mass) as they increase the volume (total work) and metabolic distress within the muscle. I like that you are starting your workouts with lower rep sets and doing the higher rep work at the end. You also seem to grasp the concept of doing the most demanding exercises first (in this case the incline and decline press) and the technically less demanding flyes at the end. That’s solid programming.
Cons: Drop sets should really be used sparingly as they are very demanding on your nervous system. Try going with just one in the final set of your first one or two exercises. You currently have 5 exercises, 12 sets and 6 drop sets for one muscle group -- that much volume doesn’t leave room for a lot of intensity in your training program and may be difficult to recover from. 80 minutes is also a fairly long workout, especially if you are just focusing on chest. Either tighten things up by reducing the number of exercises or think about including a secondary muscle group in this workout
1) Limit interval length to 2 minutes - If you’re doing one of your hard intervals and you can go longer than 2 minutes, then you probably aren’t exercising hard enough to generate a significant post-exercise calorie burning effect.
2) Go at least as long as 10 seconds - You can do efforts as short as 10 seconds, but remember: the shorter your intervals the more sets you’ll need to do. For example, one HIIT routine I teach in a spin class includes 10 repeats of 10 seconds hard pedaling with 20 second rests, then 8 repeats of 20 seconds with 40 second rests and finally, 6 repeats of 30 seconds with 60 second rests.
3) Beat boredom - You can mix things up during your HIT routine. For example, do 3 hard efforts on the bike, then go over to the treadmill for 3 more, then move on to the elliptical trainer or rowing machines.
4) Combine with weight training - In Which Workout Burns the Most Fat? I outline a fat-burning routine that includes a weight lifting circuit combined with hard cardio efforts at the end of each weight training exercise. This can be as simple as hitting the gym with a jump rope, and jumping as hard as you can for 30 seconds after each weight training set. If you’re like me, and you look like a spastic Bambi on ice while jumping rope, then just do jumping jacks instead.
5) Recover – Remember, the purpose of HIIT is to allow you to go very hard during your intense intervals, and you won’t be able to do that if you don’t fully recover before each! I recommend at least a 1:2 interval to rest ratio, and up to a 1:4 interval to rest ratio. For example, a 1:2 interval to rest ratio would involve hard 60-second efforts following by easy 2 minute recovery periods. And I’m certain the Math Dude would be proud of our efforts to use ratios.
Now that you know how to do high intensity interval training, it’s time to hit the gym!
If you have a favorite HIIT routine you’ve found, share it with us in Comments or on the Get-Fit Guy Facebook page! I’d love to see the interval routines you’ve done, and help you make your HIIT even more effective!
READY, GET SET, GO
First of all, your body is fully fortified, right? No matter what time of day it is, when your workout is before you, you should be amply supplied with vitamins and minerals and protein, fats and carbohydrates. You know by now to unfailingly fuel yourself prior to and soon after your workout for maximum training effect -- cellular energy and endurance, gratifying muscle response, hormonal health and muscle recovery. These enrichments result in mood augmentation, enhanced vigor and confidence, maximized tenacity and spirit and sharpness of mind and creativity. I won’t get into longevity, bone density, quality of life, the immune system.
We acquire a ton of equipment, commandeer half the garage and park the car in the driveway, or we buy a platinum membership at The Club, drive across town, park somewhere, anywhere and sweat, strain and tear up our joints, all in the name of health and strength. And, then, we proceed to feed ourselves like junkyard dogs cheap protein and two-for-one vita-paks from Wal-Mart. Crazy, man!
Bodybuilders are like little kids (hi, Ma!), you’ve got to remind them to tie their shoelaces, flush, zip, button and stuff like that the obvious. That’s why I advise a vitamin fortification and a protein shake before and after each and every workout.
Bomber Blend and Super Spectrim work best and are all you really need to make the big difference. Sure and simple. Specific supplementation free-form aminos, creatine, additional antioxidants, Ageless Growth satisfy the elite needs for those scaling the ultimate ascent.
I have to remind you to ask your doctor before doing anything strenuous AND to get qualified expert instruction in proper dry fire techniques so that you don’t hurt or kill yourself or someone else.
Here’s an example training session (all with my Glock in an in-waistband holster):
4 sets of jumping lunges firing 3-6 rounds (with an airsoft platform or other training platform) between sets while drawing from concealment and moving side to side, changing mags when necessary.
4 sets of kettlebell clean & presses engaging 2 targets with 3-6 rounds between sets while drawing from concealment and moving to cover, changing mags when necessary.
4 sets of pushups firing 3-6 precision headshots between sets, changing mags when necessary.
4 rounds on the heavy bag, firing 3-6 rounds at both the heavy bag and a paper target between sets, changing mags when necessary. (The purpose of this is to practice transitioning from fighting with my hands to fighting with my firearm.)
10 SLOW dry fire repetitions of drawing, acquiring my sight picture, trigger press, and follow through with my sidearm. (I’ve visually and physically confirmed that my sidearm is unloaded, removed any live ammo from the room, and only practice dry firing in a direction that has a solid backstop that could absorb a negligent discharge, if applicable.)
10 dry fire repetitions of drawing, acquiring my sight picture, trigger press, and follow through with my sidearm.
10 dry fire repetitions of drawing, acquiring my sight picture, trigger press, and follow through with my sidearm, while moving to cover.
39 SLOW dry fire repetitions of drawing, acquiring my sight picture, trigger press, follow through, (rack the slide) and repeat with my sidearm and snap caps. (39 rounds because I have 2 15 round mags and one 8+1 mag set aside for dry fire with snap caps.)
It’s not that long a couple hundred reps with different muscle groups, 50-100 rounds of airsoft, and 69 dry fire repetitions. The key is that if you do something similar every day, it adds up to thousands of repetitions per month. And don’t worry about doing any specific exercise. I usually do additional sets of fighting-based calisthenics where the movements focus on the core and recovery after being knocked down, but you can do any kind of exercise you want or none at all. It should go without saying, you should adjust this to fit your fitness level and physical abilities.