What Is High-Intensity Resistance-Training?
The phrase “high-intensity training” in weight training often lead people to think the principle or approach a different exercise. Various schemes the number of sets, reps, the load posed to define the phrase. The most famous is delivered by Mike Mentzer, a bodybuilder in the era of the 1970s. In my opinion, this term needs to be returned to the most basic question, what is the definition of intensity in the weight training?
The intensity of the exercise load refers to the amount of load that can be moved by muscles that are trained, and we can reach the highest intensity of any exercise movement and the conditions of any diet. The point here is, in every exercise movement there must be a point of the heaviest burden that we might raise, and this is not necessarily directed at the numbers listed on the load plate or pin in the machine, but it really depends on the percentage (%) highest of the load moved by muscles that become target practice.
The intensity of weight training do not refer to a break between sets are shorter. Many thought, the shorter the break between sets, then the higher intensity. Though to be lifting the heaviest loads in the range of 6-12 reps, not easy to get back with a break between sets is increasingly short. Similarly, the number of reps. The number of reps a lot is not a benchmark to describe the intensity. If heavier weights as a true parameter intensity is higher, then to enable us to raise with higher reps, we must reduce the load force. The end result is to lower the intensity because the load force is lowered.
Under conditions of diet, we can use the principle of “high-intensity” when trained with weights. Regardless of our suggestions or energy can not raise as strong if not dieting, we can still muster the best of ourselves according to our conditions on that day.
So simply put, what the definition of “high-intensity” in weight training?
* Use the heaviest load on the core set that we can muster in the range of 6-12 repetition maximum. Consider the research actually showed the greatest muscle growth occurs in this range, it does not mean other growth on the number of repetitions of muscle mass / strength does not occur.
* The number of core sets for big muscle is 9-12.
* The number of core sets for small muscle is 6-9.
* Rest between sets is not too short, 3-5 minutes is ideal.
* Running all over with good technique and correct movement, with due regard for natural properties that we want to train muscles, namely: control of the perfect repetition, positive movement is relatively faster and negative movements are relatively slower.
Filed under: General
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