Why go into the gym only to walk out an hour and a half later feeling like you still could have done more. You could knockout the same workout in 45 minutes knowing that you couldn’t have done another set or rep! POWER=WORK/TIME. Higher volume and shorter rest periods (hypertrophy) will maximize your bodies lean muscle mass. By using an 8 to 12 rep range (this can go up to 20 reps) with 25 to 45 seconds recovery between working sets you will not only maximize your muscles growth you will also incinerate more fat due to the increase in heart rate that you maintain throughout the session. By incorporating higher volume, shorter rest periods into your periodization program you get the BEST of both worlds, becoming stronger and looking and feeling your BEST! When executed with good form this method of training will keep you injury free, thus keeping you coming back better each time. Remember the amount of work you put into a given amount of time= power.
Let’s face it (speaking for myself) most of us that commit to going to the gym and training are guilty of taking our time and or worrying about how much weight we can lift purely for ego purposes! More often than not form is sacrificed. While training this way my body held on to fat, my joints and tendons were always killing me, had I continued I would have been well on my way to the operating table. I knew something had to change so after extensive research, I humbled myself and committed to changing the way I exercised. This past year my physique has made a 180% turn around. My body fat% went from 22% down to 7%. My joints and tendons that previously were hurting, now, no longer do. I’m in the best shape of my life and all because I have incorporated higher volume and shorter rest periods into my periodization program.
There are many ways of manipulating the variables into your periodization program, which simply means, your muscles will never get burned out, they will stay in confusion and continue to grow and gain strength.
TRAIN WITH INTEGRITY,
Justin Best, Personal Trainer
American Council on Exercise
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