The usual protocol at any gym is to get your butt in and lift heavy loads. This is likely the reason why you’re not doing enough mobility work or stretching – you want to get work done as soon as possible. Well, let’s add in the fun part of doing your favorite exercise. Most training programs put the heaviest and most explosive loads in the first line of the training session. The logic is, these moves need more energy. However, this eventually results to pulling a muscle or straining a joint.
Men’s Fitness has another thing going. They call this the End Heavy workout. It seems that it’s even more effective to move heavier weights at the end of your routine. This enables you to work on your muscles, prevent injury, and save time. How? Let’s explore what the team found out after their investigation.
After years of investigating training routines, the team discovered that squats feel better after the hamstring exercise. It supports the idea that by doing the riskiest lifts at the last part of your training, you’ve prepared well using easier exercises. Through this, you build muscle and strength safely.
Go ahead and try the six-week program – you’ll see the difference.
The “End Heavy” Workout Plan For Greater Gains And Fewer Injuries
WE KNOW YOU’RE anxious to get in there and move those big weights. That’s why you skimp on mobility work and stretching—or skip it entirely: so you can get to the fun part of your workout. After all, the “rule” in training programs is to put the most explosive and heaviest lifts at the front of the session because they require the most energy, right? Read more…
Muscle and Fitness talks about using maximum overload training for getting massive gains. If we’re to enumerate all the training programs that promise to add explosiveness to your frame, it’s going to take us the entire day. With this in mind, not all of these programs are effective. Even if they say it’s going to produce great results, you can’t be too sure.
However, this one’s going to be a sure deal. This is what M and F likes to call Max-OT. It’s a combination between power building and high-intensity moves. This makes use of short workouts, lower reps and volume. In every exercise, you’re only required to do no more than three sets. The reps fall into 4-6 range. Since this one’s a low-volume approach, you’ll need to make use of compound exercises, heavy loads, and maximum effort.
This is how it goes: maximum overload training pairs heavy weights with brief workouts. This was initiated by Paul Delia, and it eventually became popular when its two supporters Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 and 2003. The philosophy behind this is heavy and brief exercises. Abs are worked out using four to six reps and working sets for everything else. This is good for intensity since you get to focus on every rep if the volume is low.
Push Your Weight Training To The Max For Greater Gains
The other key component of Max-OT is its brevity. Do no more than three sets per exercise, only six to nine sets per body part, and ideally train only one body part, no more than two, per workout. This results in workouts that last only 30 to 40 minutes. What’s more, intense training stimulates growth-promoting hormones, but these decrease after about 40 minutes. Brief workouts keep you within your “anabolic window.” Furthermore,you have limited stores of strength and intensity, and by keeping your training time short, you’re ableto bring your best to each set. Read more…
Fitness RX for Men focuses on Time Under Tension or T. U. T. This refers to the amount of time that the muscle is placed under tension. It uses set timing as a strategy to calculate the amount of work that’s placed on a certain muscle. The reason for this is to enhance muscle mass, strength and endurance.
This was initially introduced in the late 90’s and it was spearheaded by Coach Charles Poliquin. When you plan to undergo this training, it is highly recommended to use a clock or stopwatch to time the lifting phase, pause and lowering phase of each move. The sum of these times multiplied by the number of repetitions finished in each set identifies how much work is being done by the muscles.
T.U.T. slows things down by focusing on potential and effort rather than the quantity. Squeezing out reps in record time isn’t as effective since it has the tendency to make your training less effective. On the other hand, this program makes your body work harder because each move is done slowly. As a result, it even promotes good form and proper technique during execution.
Time Under Tension Training For Greater Gains
Time Under Tension makes the muscles work harder since each lift is done more slowly. Slowing each lift encourages proper technique by creating better awareness during training and increases the amount of tension placed on a muscle. Since this technique can do so much for your physique it is time to welcome Time Under Tension as a permanent fixture in your workout routine. There is no excuse not to take advantage of such a simple and effective way to train. Read more…
Weight Gain Network shares this Mass Gaining Workout For Skinny Guys: Bulk Up Faster Using This Muscle Building Workout Plan: