How To Solve The Formula For The Specified Variable Variable Intensity: The Road To Training Success!

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Variable Intensity: The Road To Training Success!

Hit the bells hard! You’ve received this advice over and over again – it’s been drilled into your head. But even after putting in hour after hour in the gym you have little to show for your efforts. What is wrong? “Is my form bad?” he asks. “Have I trained enough?” “Am I training too much?”

Unfortunately, this situation is very common. To understand what is wrong we must look at all aspects of our training. How many sets do we do for each muscle group? What exercises do we use in our training? Are we overtraining? Or is it possible that our muscles and central nervous system (CNS) have been used to all the training we’ve been doing and now refuse to add an ounce of new muscle to our body?

The truth is that our bodies are incredibly adept at adapting to the training stimuli we are subjected to. This is because our ancestors hunted for food and exhausted themselves physically to survive or they would die of starvation. While weight training we put our bodies under the same stress. So it doesn’t mean we’re destined to hit a sticking point if we train the same way week in and week out. We have to change things to keep improving. One of the ways to do this is to vary the intensity of effort and volume of our training.

If your training is a high volume range, try increasing the intensity and reducing the number of sets. For example, if your arm routine consists of 15 sets each for biceps and triceps, stop all sets of 2 reps before failure, reduce the sets to 8 and end all sets of 1 rep before failure. Do this for four weeks and then switch things up by completing all sets to failure using a set count of 2-3 for each muscle group. This cycle training varies the intensity of effort and the volume of training to prevent the body from adapting to the demands of the current training. The best gains in muscle size and strength will come at a higher level because of the higher demands placed on the muscles.

The Formula for Bodybuilding Success

The basic formula of the strategy in this article is: The higher the intensity the lower the volume. As a bodybuilder increases his intensity through “Failure Training” or HIT variations, smaller sets are needed to maximize gains and prevent overtraining. On the contrary, the opposite is true, if the size decreases the capacity, or the number of sets should be increased slightly.

Failure to improve when overtraining is not the cause

If you haven’t made the progress you feel you should be and you’ve determined that overtraining isn’t a crime, there are a number of other reasons for the lack of results you’ve experienced. They are:

Age (no longer improving; focus on maintenance or slow regression)

Genetics (peaked; no longer able to improve muscle size or strength)

Overtraining (mental boredom; lack of motivation; adaptation to physical stimulation) Prior demands (each set performed reduces the volume of the next exercise) Insufficient demands (lack of stimulation—ie, intensity, sets, or repetitions to trigger a sufficient alarm response)

Pay attention to what your body is telling you and keep realistic goals. You may have gained all the muscle mass and strength your body has.

Poor Choice of Training Methods

Many of us try to follow the main methods of fighting bodybuilding because we feel that because they have achieved great success in sports by training using these programs we should use them as well. The truth of the matter is that most of these methods are not what a bodybuilder does. They come from articles designed to impress the reader with bodybuilding and career advancement.

These bodybuilders use chemical enhancements, namely steroids, human growth hormone, insulin and other anabolic drugs. These drugs allow the champion to go through the train more often because it increases the body’s regenerative abilities and causes a good nitrogen balance, which causes the muscles to grow faster. Unfortunately they also lead to many health problems such as heart disease, kidney failure and cancer, just to name a few.

The best training is the one designed around the current condition, recovery capacity and goals of the bodybuilder. Remember to design according to the principle of depth described above.

Sample Arms Variable Depth System

Level 1

The first phase is similar to what beginning bodybuilders do. Emphasis is placed on form and learning proper exercise techniques rather than heavy, intensive training.

Complete the required exercise using proper form, stopping for two sets of repetitions before hitting failure (the point where no more repetitions will occur).

barbell curls-1×10

concentration curls-1×12

seated palms facing pull-down-1×12

standing triceps push-downs-1×12

standing triceps kickbacks-1×12

1×12 bar dip

Level 2

The second phase increases the intensity of the effort by ending all sets at one rep before failure. We will keep the set count at three per person.

machine curls-1×10

sitting inclined curls-1×12

seated palms facing pull-down-1×10

lying triceps extensions-1×10

seated triceps overhead extensions-1×12

close-grip bench presses-1×12

Level 3

The third stage is where we take all the sets to the point of muscle failure. Load a bar or weight machine with a weight that causes you to put in all the effort to complete the required number of reps. Don’t stop when you hit your rep count; try to do more reps. This causes you to overload your muscles and add weight to every exercise which will lead to additional muscle growth. Since we are increasing the intensity we will reduce the volume set to two sets for both muscles.

concentration curls-1×12

bent over barbell rows facing the hips – 1×10

front angle cable triceps extensions – 1×12

sitting machine triceps dips-1×8

Now that I’ve explained all three phases of this HIT schedule, start using it in your training by working with each phase for 3 weeks before moving on to the next.

Ring the bell now!

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