Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt


Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!


Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play


Tuesday, February 11, 2014

Does the total weight lifted equal intensity?


There is a type of weight training that gauges the intensity by the total amount of weight lifted in a given time. So if you are training for 45 minutes and lifted a total of 1200 pounds and the next workout lifted a total of 1500 pounds, the analysis would be that the second session was more intense than the first. 

But is this the correct method to judge the intensity of a workout?


Many times you will read that to increase the intensity of a workout you need to add weight. This is only partially true as the intensity of an exercise is increased by training harder not necessarily heavier. In fact, many times training can be made more intense by training with lighter weight! 


The way to do this is to use a HIT technique called drop sets. With drop sets an initial set is done to failure. Enough weight is stripped off the barbell or reduced on a selectorized machine to allow an additional set to be done to failure. 


This is continued until a total of 6-8 mini-sets are completed. This constitutes one total set. As all mini-sets are done to failure the intensity is high. To increase it further, add forced reps at the end of some mini-sets. 


A sample workout for biceps is:


  • cable curls-1 total set of 1 mini-set of 8 reps,2nd mini-set of 8 reps, 3rd mini-set of 8 reps, 4th mini-set of 6 reps, 5th mini-set of 6 reps, 6th mini-set of 10 reps
  • concentration curls-1 total set of 1 mini-set of 8 reps,2nd mini-set of 8 reps, 3rd mini-set of 8 reps, 4th mini-set of 6 reps, 5th mini-set of 6 reps, 6th mini-set of 10 reps
As mentioned, reduce the weight quickly between mini-sets to allow completion of the desired reps. Don't rest at all between mini-sets, pausing long enough to change the weight only. 

So you see, intensity can be increased by decreasing the weight used during an exercise.


My books on Amazon


No comments:

Post a Comment