HARD GAINER readers are well aware that the foundation of training so without doping is hard work on routines that include abbreviated multiarticolari fundamental movements. In fact, the majority of readers of this magazine providing variations on this basic philosophy, presenting ideas on the selection of the exercises on the patterns of repetition and series, the frequency of training and so on. Although this is essential, does not exhaust the topic. How many articles have pointed out, the best philosophy is the best program in the world will be of little value or zero if you do not “work program” with every ounce of strength you can muster. I firmly believe that training with sufficient intensity to produce gains in strength and consistent measure is the most difficult to put in place in the sport of weights. I’d like to offer some tips on how to maximize their ability to train hard over the long term.
What is hard workout? Essentially means to go to perform the repetitions almost impossible without first stopping or without adapting to less than the best of their efforts. No matter if you prefer multiple series with low number of repetitions, one set with many repetitions inability muscle, or limits on heavy repetition. The final concept is that we must continue to push, continue to train until it has literally nothing left to give. The challenge is to find ways to go to this level of intensity as often as possible.
It should be noted that training really hard in the gym requires practice, patience and perseverance. We can not wait to reach the levels of intensity of legendary practitioners who train as hard as Drew Israel, Dr. Ken and Bob Whelan at the beginning of his coaching career. In reality can be quite dangerous if passed directly to high-intensity exercise without fully mastering the form of workout. Spend time necessary
to accommodate your form of execution before worrying too much intensity. In this regard, the book by Stuart MeRobert TECHNIQUE OF WEIGHT TRAINING is strongly recommended. Once it is in place with the quality of the form, you are ready to begin adding to its training of the good work “torcibudella” old-fashioned. The following are some techniques to produce intensity that you might find useful in your training.
It all begins in the mind – worked really hard in the gym requires clarity of purpose and strength of will never to be satisfied by less than their best effort. E ‘must determine for themselves exactly why you want to train and what you want to learn from training. For me, training hard with weights is a form of meditation. Can I leave out the rest of the world. Nothing else exists except the user experience through the discomfort to complete those final repetitions that produce growth. Each workout is a new opportunity to push me farther than I did before. The more you train hard, the easier it becomes to train even harder in the future.
One of the outstanding aspects of training hard in the gym is the way in which it also affects other areas of life. Teaches the value of effort, discipline, perseverance and dedication: the quality that our society consumes us every day. In short, train really hard with weights is a way to get a lot more than just build mass and strength.
Focus on fundamental exercises – As readers know, are the fundamental movements that construct composite i. muscles. A natural product derived from implementing this type of exercise (ex: dead lift, squats and chins) is the effort they require. That is why they are so effective: automatically force us to work harder than we would with any other exercise. If you run the supermarkets, even a “rest day” with their training intensity will be greater than the value of hard work with movements of isolation.
Think always in progress – always endeavor to add weight or repetitions of each exercise you do. It may not be possible every time, especially for experienced practitioners who perhaps are approaching their genetic limits, but the important thing is to have the mentality of wanting to add weight or repetitions as you can. Sfidatevi always give more, to work out harder!
Experiment repetitions more slowly – I know that many of those who write about HARD GAINER would disagree, but to slow down the speed of repetition and a very effective way to make the exercises harder. Eliminating the influence of the force is effectively increasing the effort on the muscles that are involved. Try once in a while, especially if you have difficulty in maintaining adequate levels of intensity. Intensity that can generate the low-speed repetitions surprise you.
Finding a good partner – Although you can train hard alone, it is much easier and enjoyable if you can train with a training partner. The fact of the best training partner is that we can encourage each other. If either has a day off, you can raise the other with encouragement and literally “talk to each other” through a series lasts. The important thing is to find a partner who is committed to train hard as you are. For you it will be absolutely no value to a companion who will pull back from the struggle with those last reps.
Make a break – take a long hard training body and mind (which is why it is so effective). I am convinced that those who train really hard so require more rest from the activities of most practitioners. I always make sure to take at least a week of rest after six weeks of hard training. Even if I feel strong and want to continue for another few weeks, I force myself to always stay away from the gym for a week. We return with new energy and often more powerful and concentrated than before the break.
Exercising when you are ready – If you work really hard in the gym, you can not worry about training according to a schedule in advance. Based the decision whether or not to work out how you feel, not the fact that it took a certain number of days since the last session. Nothing can harm your ability to train harder than going to the gym when you are not fully recovered. Always wrong to over-rest, not by default.
Reduce the number of outlets – As pointed out other items you can not train so hard and really do a number of exercises. Try lowering the volume of training and focus on training more intensely with the routine ultra abbreviated.
Remember that it is the quality of work done in the gym that counts, not quantity. Recently I passed six years for large muscle groups session in two or three and I find that I can train on a more hard, and therefore more productive.
Reduce the rest between sets – If you reduce the rest time between exercises will greatly raises the level of intensity. This provides the added benefit of training the cardiovascular system. In fact, the aerobic benefit of weight training at high intensity is very undervalued. Like every person who has never run a series of several rounds of heavy squat or dead lift will tell you, puffing like trains and will remain in your threshold heart rate for an extended period after the exercise will be concluded. Once every now and then I challenge you to complete all my training (excluding heating) in 10-12 minutes. Call hard training: usually I have to collect from the floor of the gym when I get to the end!
Individual experience serious workout – E ‘most likely to go all out when you have to do only one series, a chance to produce the stimulation of growth with a given year. It ‘more difficult to work hard in each series when you know that there are another series or two to follow. Use single workout series teaches us not to waste the opportunity to give everything and a bit ‘more.
Do work the last series – This is really hard! Inability to manage a series muscle (as far as you can not perform another repetition) and then continue to push for another 15-30 seconds the resistance. No matter where the weight is moving or not, just try to squeeze every ounce of strength out of the muscles being trained.
I find that these “reps” isometric worth gold, but not always do so, since they can overworked in no time at all.
Be realistic and patient – Increase the intensity of training is a technique that can be learned if you have the desire to devote time and it is realistic. Just as it takes time to develop the strength to make 135 kg to the bench, also work really hard on a consistent basis takes time and a slow and steady progress. One great thing is that if you continue with it, and urges you to give more each time, surprised yourself! Know how to recognize the fact that intensive training, such as the development of strength and mass, is a process. We will never arrive at a goal, you can always give more. That is the beauty of the sport of weight is a journey not a destination!
In conclusion – When you train hard with perseverance in the gym, the challenge is to perform as few years as possible, as infrequently as possible, to produce substantial gains. Do the least amount of really hard training required to continue to improve. Every effort in the most impact on the recovery and is over training. Strive to “do less, harder” and can only have positive results.