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A little nap never hurt anyone. Three more reps! The big question is:. Here are some steps to follow that are part of the bigger picture. Now is the time to reconsider your options.
Since meeting Roc at Fanfest I knew that i had to get myself in shape. I was weighing in at lbs, after getting over the awesome icelandic flu i was hitting the gym, not successfully I have to say. I was training hard and burning the calories but not really seeing and effect on the waste line or scales. So went to see the PT at the gym and he introduced me to SuperSets or hurts like bastard and you will hate me for it sets.
So 3 weeks of SuperSets 3 times a week with some high intensity cardio has seen me burn 15lbs at the moment i cannot see the difference body wise but the wife has said the moobs are going. For my cardio I go to spin classes 2 reasons 1. Have I woken up in the morning hit snooze and not gone to gym yes, did I beat myself up no. I chalked it down as a reminder to my old ways, and worked harder the following day.
The trick was to stay motivated long enough for it to become a habit. Keep pushing yourself. For you particularly, educate yourself on nutrition. That is going to be what benefits you the most.
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The big question is: How intense is too intense? Or not intense enough? Supersets : There are two types of supersets.
They can be performed on oposing muscle groups such as the biceps and triceps or on a single muscle group such as the back, chest, shoulders or calves. The advantage of supersets is that they force a lot of blood into the target muscle group, causing a much more intense pump.
Pre-Exhaustion : Perform a single joint, isolation-movement before a multi-joint exercise to pre-fatigue the muscle group. This ensures that the target muscle is being totally fatigued and that the set does not end when a supporting muscle burns out.
For example, do dumbbell flyes before the bench press. Descending Sets Strip Sets : This technique is most effective if you have two training partners, but still effective otherwise. This technique can be dangerous and may be applied to all exercises. Controlled Cheating : Cheating is the most effective and most common method of training past the point of failure.
Cheating is defined as using the weights momentum with a slight swing of the torso to move the bar past its sticking point. Its important to only swing your torso on the concentric phase of the movement, but slowly lower the bar under control.
Continuous Tension : Maintain continuous tension on muscles to maximize deep red fiber involvement. This also ensures that your form stays correct and inhibits momentum from taking over. This causes a very intense burn, and should be applied to all muscles all the time.
Forced Reps : Forced reps are similar to cheating reps, but instead of using momentum to get past the sticking point, have a partner assist you move the weight. This ensures that the weight is under total control and allows you to place more stress on the target muscle.
This technique can be dangerous, so only perform forced reps at the end of a set. This technique definitely requires two training partners to help raise the weight. Only perform negatives every 3rd or 4th workout since they are so destructive to muscle fibers.
Lower the weight very slowly, up to twice as slow as normal. Exercise Variation : Although your routine should be based around classic mass building exercises, a variation in the angle, grip spacing, and body position can be changed to hit these muscles differently and ultimately confusing the target muscle group. Although they are the same exercise, slight variations will yield different results.
Simply reverse your entire routine. Start with the last exercise, and end with the first exercise. If your routine is designed correctly, it should put the isolation movements before compound movements to shock the muscle and add intensity. Decrease Rest Intervals : This is the biggest deciding factor whether or not your workouts will be completed using Maximum Intensity.
Resting a maximum of 60 — 90 seconds between sets is what will cut down on your volume training and in tern jack up the intensity. Stretch during this rest period to relax and promote blood flow to the muscle. Applied Intensity for Success : See above Brutor Style : Before you can be the best that you can be, you must first master the physical discomfort associated with intense physical activity.
Just the opposite. With regard to exercise, the terms refer to the skilled use of weight training techniques systematically applied to a working muscle group sufficient to cause temporary failure — without causing muscular injury. Therefore, you need to distinguish muscle burn and muscle fatigue from the pain of injury.
The burn from muscle fatigue subsides within seconds, whereas injury pain is pronounced, sharp and continuous. Breaking the Pain Barrier : The next step is to break through the pain barrier. To do so, you must first develop pain tolerance.
This is developed by progressively increasing intensity so your body gradually adjusts to sensory overload. Eventually, the same weight, pressure, endurance and muscle fatigue experience will feel less intense. To a beginner, a 20 pound dumbbell curl would feel heavy and cause considerable muscle burn and fatigue. After workouts, those same dumbbells would feel much lighter.
In a month, 30 pound dumbbells would feel the same as 20 pounders. In other words, your muscles adapt to the increased weight and respond as if the same weight was lighter. Be Mentally Prepared : Expect some pain. This prepares you emotionally for increased physical intensity. Unfortunately, pain has become a four letter word in our culture.
All manner of media messages condition us to view pain as undesirable, something to be avoided. Television commercials direct us to treat pain with an ever growing arsenal of painkillers. Such statements program us to become pleasure seekers without first developing the discipline or the ability to work through pain or difficulties.
To combat this trend, you can psychologically alter the perception of pain as something to tolerate, even strive for. As time progresses, the same pain level feels lessened, And your brain reinterprets the pain as acceptable. Surprisingly, with continued physical work in the pain zone, your muscular responses of increased size and strength will be mentally perceived as pure pleasure.
This is the very point where your brain begins to transform these pain sensations into feelings of euphoria. As well, continued neurological exposure to pain stimuli produces a diminished response to the same level of pain.
It requires three elements: 1 constant effort, 2 repetitive exposure and 3 absolute determination to succeed. Getting used to non-injurious pain is similar to gradual immersion into an Icelandic hot spring — you slowly allow your body to adjust to the intensity of the heat.
As time passes, muscle fatigue, muscle burn and the burden of weight become commonplace and expected. Pleasure in the Pain Zone : What turns intense physical effort into pure ecstasy is the victory over your feelings, fears and self doubts.
Those of you who can achieve this level will enjoy the sheer pleasure of victory over your past limitations. Make sure that a skilled spotter helps you. Conquer or Be Conquered : Fear of pain, stress and failure may be grounded more in emotion than in your physical inability to succeed.
Suppose that you can bench press pounds, but you tremble at the prospect of pushing This is precisely where you need to develop your confidence by moving forward and taking that next big step. You get out of weight training what you put into it. Big, muscular gains are the visible signs of victory, but the emotional payoff motivated you to continue to training with intensity. Memories : Old experiences of pain may teach you to avoid pain rather than confront it and work through it.
These days, we are conditioned by television, technology and automation to reduce effort, avoid discomfort and seek immediate gratification. Consequently, we overemphasize pleasure, which weakens the discipline needed for achievement that requires intense and prolonged effort. Giving up is so much easier that pursuing a difficult task.
This is why so few becomes superstars while millions remain wanna-bes. Prolonged effort is the chief ingredient for athletic success not to mention riches and fame. Be confident that each attempt you will make will improve your skills and increase your strength. Survival of the Fittest : While waging the internal battle between pleasure and pain, you must decide your long term goals.
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A little nap never hurt anyone. Three more reps! The big question is:.
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