Wood says that If you have the right consistency and intensity, you can get incredible results in less than 30 minutes a day. You want to hit the wall at 30 – 40 reps (push-ups or body-weighted exercises).It’s okay to hit the wall at anywhere from 10 – 20 reps depending on the exercise.When training for muscle hypertrophy or growth: It’s ok to hit the wall in a 3-5 rep range.
BEYOND BIGGER LEANER STRONGER WORKOUT ROUTINE FULL
How you know if you’re in the right zone or weight category is based on this one point – good form through a full range of motion at which rep range you will hit the wall.” “You progressively overload the muscle to create an adaptation. “The term in weight training you need to know is progressive overload,” says Wood. How do you know you’re lifting heavy enough or compromising your form? You see it in the gym all the time and it often leaves you with a question. These machines will get your upper and lower body working hard together. “It’s important to workout your upper body, lower body and core.”įrom a cardio perspective, Wood recommends using a Concept 2 rower or assault bike. “You’ll get more benefit from a burpee, squat jump or push-up into something else more than a bicep curl which is fairly isolated.” The bigger muscle groups generate more blood flow which means heart rate gets higher – higher intensity equals bigger bang for your buck.” “It’s all about the more muscles you work in one movement. When starting out it’s important not to pigeonhole HIIT into lots of jumping and heavy landing. The key to successful high intensity interval training is to follow it up by short recovery. Here are Wood’s suggestions for a basic HIIT session: “High intensity doesn’t need to be high impact” More importantly your high intensity is different to another’s high intensity and it’s a point that needs to be embraced. High intensity training should be relative to you. “HIIT scares people off because it makes people think it’s for super fit people, buff, covered in muscles, training like that.” “You have to be durable enough that HIIT activity doesn’t injure you or worse, set you back,” explains Wood. Regularly pushing yourself out of your comfort zone demands a mental aptitude and physical capability that many people don’t have. What you need to consider though is how hard you’re willing to push your body to see results in a certain time frame. HIIT is going to give you better bang for your buck.” “We live in this fast paced world where people want bang for their buck. Low intensity exercises still have a place in this world, according to Wood. This is as opposed to a run or a walk where your body’s metabolic rate will go back to steady state quickly. Wood says that if you do a HIIT workout in the morning, you will have an elevated metabolic rate for a majority, if not the whole day.
It just means you’re burning calories and fat at a normal state, whereas if you do high intensity training, you’re really out of your comfort zone and it has a carry-over accelerated metabolic effect.” “Being a steady state exercise, relatively quickly after you finish your heart rate comes back down and so does your metabolic rate. “If you go for a run or a walk or a jog, you will have an elevated metabolism whilst doing that workout.” HIIT also provides an accelerated metabolic effect well after the workout has finished and this is a good thing. The proven theory is that if you don’t shock the body and create a response, there won’t be any adaptation (progress, gains, etc). The short answer: The body is smart and it works out what’s going on quickly and adapts. Why You Need To Shock Your Body For Gains
Helping us out with the hard facts is personal trainer Sam Wood of 28 by Sam Wood, a man who boasts seventeen years worth of experience in the fitness game. Experts say that HIIT needs to be a part of your program if you want to be proper fit as opposed to just lean.
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