When the body is exposed to more of astimulus that it is equipped to handle the body will makes a positive adaptation as a form of self-protection. That change will occur if the body has the capacity to change plus the needed time and resources to recover. The changes will continue to occur if the body is faced with new challenges. We take our clients through a variety of different exercises, changing sequences, differing amount of sets for each muscle group, different techniques, exercises of different durations so that they are constantly presented with a new challenge to keep the positive adaptations ongoing.
Just some of factors to consider in designing a high intensity strength training routine that is productive, safe, and efficient:
· Frequency of workouts
· Selection of specific exercises
· Sequence of exercises
· Pre-exhaustion sets
· Number of repetitions of an exercise for a particular muscle group
· Number of sets of each exercise for each muscle group
· Rate of increase of resistance between sessions
· Amount of rest between each set
· Amount of rest after completing exercises on one muscle group before starting exercise on another muscle group.
· Unilateral versus bilateral movements
· Negative accentuated sets
· Full repetitions
· Partial repetitions
· Range of motion
· Form
· Type of equipment
· Level of fatigue
· Amount of rest between each repetition
· Compound movements versus rotary movements
· How heavy the weights should be
· Variable versus fixed intervals of time between workouts
· Alternating aerobic exercise and anaerobic exercise in one workout
· Speed during concentric movement
· Speed during eccentric movement
· How often should the exercise routine be varied
· Time under tension
· Active recovery between workouts
· Length of time of the workouts
· Achieving momentary muscular failure
· Concentric only exercise
· Negative only sets
· Negative only workouts
· Static holds
You can manipulate these variables and come up with large number of workouts that are productive, safe, and efficient. There is not one perfect workout; there will be trade-offs. You might opt for a less range of motion for less risk of injury but this also results in less enhanced flexibility. Variety exposes the body to changing stimulus that it must adapt to, but at some point too much variety makes it difficult to track improvement.
If you manipulate too many of the variables you cannot tell what is working or not working. It is best to keep it simple. As long as it is working there is little need to make wholesale changes in the workouts, but it is good to throw in a workout that is out of the norm and a shock to the system. The body is challenged in a new way. It is a welcome change to the weekly routine.
An experienced personal trainer can help you eliminate the trial and error, research, and possible injury involved in developing a high intensity train program on your own. An experienced personal trainer will adapt the workout to address the specific concerns of the client. A personal trainer with experience in high intensity strength training can develop an effective routine and will know how and when to manipulate the variables and when to change the routine.
High intensity strength training does not require hours each week engaged in monotonous exercise. Significant strength increases occur exercising as little as once or twice a week IF it's the right exercise program with the right trainer. At Austin Fitness Trainers and at Personal Trainers of New Orleansour personal trainers can guide you through a personal training program that will safely produce ongoing results, so you can avoid wasting time with trial and error and avoid possible injury.