High-Intensity Training: Proven Training System

By Craig Dole,

High-intensity training is a proven training system that works! I use it my self as a personal trainer, and I applied these methods with all my clients whether they want to lose weight, build muscle or simply use it for their own health & fitness.

I’ve followed these scientific methods of high-intensity training for sometime now, which are based upon the research of Arthur Jones and Mike Mentzer. When applied properly this method of short 40-45min intense training sessions can deliver fantastic results.

Ok, lets take a look at intensity to help you understand the concept. Most people just go through the motions with training or do too much seeing little or no results at all. Remember that high-intensity muscular contraction is the most important step for the stimulation of increasing muscular size and strength in return helping you burn body fat along the way. The duration of the exercises are not important – high-intensity muscular contraction in terms of practical application to bodybuilding means that the harder you train the less time you will be able to spend in high-intensity training. So when you look at it you can either can train hard or train long but you can’t do both.

Since we all want our fitness levels and muscles to grow in the fastest time possible we need to do that little bit less in the the gym keeping our training sessions to a maximum of 40-45mins tops. As long as you train your hardest each session with complete muscular failure that is required to achieve growth of muscle, you’ll improve fitness levels and help lose body fat. When using resistance training your metabolism is 40% higher than normal and it continues for up to 4 hours after training so you’re burning calories when you’ve finished and will see results faster than cardio training alone.

High-intensity training can force the body to stimulate muscle growth in the fastest time possible than any other system out there. Repeating tasks that the body has adapted to will do very little to in terms of muscle growth, when you end a set at a given number like 10 reps, or just because it started to get hard at the end of your set.

When you have a personal trainer to take you through a high-intensity training session to ensure you are taking each set as far as you can go, lifting heavier weights for strength and using a mixture of training methods, you’re much more likely to experience fantastic results.

As a personal trainer I’ve done my research and found the high-intensity training method is the best way to see results fast.

INCREASING THE INTENSITY!

With your personal trainer anything you do to increase the intensity in your workout is a step in the right direction. In order to raise the intensity factor in your workouts it can be done in four ways:

1. Increasing the amount of weight you use every workout.
2. Adding other training methods, i.e., super-sets, tri-sets, pre-exhaust, post-exhaust, forced reps, etc.
3. Decreasing your rest time in between sets and exercises.
4. Carrying every set to the point of muscle failure.

Whenever our strength increases the amount of weight used must be increased. Once you can lift a weight with ease then you are no longer stimulating muscle growth there and you must increase the weight to keep delivering results. Increase the weight as required – so say you’re using a weight and can manage 10 reps, then increase the weight until your maximum rep is 6 reps. This is the way of progressive resistance training.

When decreasing the amount of time it takes to rest between sets and exercises an increase in effort must be made to complete a given workout, because you are increasing your fitness and intensity to get the training session done in a faster time with a maximum of 40-45mins.

Also, use other training methods to increase the intensity with super-sets, pre-exhausts and giant-sets, drop-sets, tri-sets – all these help increase intensity and get the workout done in a faster time, as well as increase fitness in the cardiovascular system.

The most effective way in raising the intensity factor is training to complete muscular failure. What does training to complete muscular failure mean? With your personal trainer present and helping you, continue doing a set until you can’t keep going – no matter how hard you try you can’t perform another repetition in that set. That is complete failure, which translates into success!

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