Turn Down The Volume And Increase The Intensity

I'm sure you've heard this debate many times at your local gym. Me personally, I can't believe that it's actually a debate at all. I know...I know... Everyone has a right to their own opinion. Right?... Well, I guess so. But just because someone has an opinion, doesn't necessarily mean that they are right. In fact, if I was to give my professional opinion as a fitness trainer, I would
have to say that most peoples approach to training is quite wrong. I mean lets face it, practically all of the exercising public is looking to shed body fat and tone up. To do this quickly and effectively your fitness program must include some type of high intensity training.

High intensity training is simply giving an all out effort on any given exercise (or exercises) with little to no rest in between. By doing this type of training you are taxing the body and exerting the muscles to a point where the body has no choice but to try to adapt to these extra stresses. This in turn will give you the lean muscle and burn the extra fat needed for the added strength, endurance, and energy to make it through these workouts. Also, because the intensity is so high during these workouts you will need fewer exercises, sets and reps to accomplish your goal.

Volume training, on the other hand, usually incorporates more exercises, lighter weights, more reps and sets, and less all out effort to complete the task in hand. Most volume trainers also take longer breaks between sets which really just breaks down to a much less all out effort on the next set. Since there is less effort needed, the body is able to adapt much quicker and therefore limiting your lean muscle gains and fat loss. The quicker your body is able to adapt to a certain form of training the less body composition alterations it needs to accomplish this task.

The other down side to volume training is that you are more apt to hit a plateau which could make reaching your fitness goals near to impossible. Don't misunderstand me, I do believe there is a time and place for volume training. If you have been performing high intensity workouts for a while and need a little break, lower the weights, add some sets and reps, and take longer rests between sets to give your body a much needed break. Do this for two weeks and then go back to the high intensity training for another 8 to 10 week cycle.

The best and fastest way to acclimate your body to high intensity training is to start with high intensity circuits. To do this just pick a resistance exercise for each body part and perform them one after the other with little to no rest in between. In other words do a dumbbell chest press, barbell row, dumbbell over head press, dumbbell curl, dumbbell tricep kickback and barbell lunge right in a row with no rest in between exercises. These types of high intensity resistance training circuits will get all your muscle fibers firing and will also keep your heart rate elevated to keep the fat burning furnace on high. Just be sure to use a weight that will enable you to do 8 to 12 reps with a moderate amount of effort without sacrificing good form.

Another way to utilize high intensity training is with cardio exercises. HIIT or high intensity interval training is a great way to accelerate fat loss and spend a whole lot less time on the treadmill. This form of training incorporates the use of short all out bursts of energy coupled with short periods of rest. (For example – Running/sprinting on a treadmill for 1 minute followed by a slow walk or complete rest for 1 minute).

Incorporate high intensity training into your fitness program and watch your physique change faster than you ever imagined. And just remember, I am not only a huge proponent - I am also a client.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
Ultimate Physique PT
http://www.ultimatephysiquept.com/
andy@ultimatephysiquept.com