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Intensive Interval Weight Training

The goals for intensive interval weight training are too become stronger as well as to create more muscle tissue. By using these training methods, you will start bodybuilding (doing exercises to create muscle tissue). By using these methods, the muscle fibers will become thicker. And when you have bigger muscles, your metabolism will rise. If you want to loose fat, you need to use the extensive or duration training methods, because this training methods is not suitable for the creation of mitochondria. When your goal is to grow muscle, you need to shock the muscles into growth. We advise you to choose a certain training method (or variation) and stick to it for 6 weeks. After that you need to change the approach, to surprise the muscles again.

FIT (Frequency, Intensity, Time)
Below are the guidelines for training the intensive interval way

  • F : 1-3 times a week
  • I : 60%-80% of your 1RM (one repetition maximum)
  • T : 8-22 repetitions ; 1-3 sets
The 1 RM test can be done at the gym. They will make you do one set as many times as possible at a certain weight. Based on the results they can calculate the 1RM. You can also calculate the 1 RM yourself by using the guidelines of the article How to measure the 1 RM (1 Repetition Maximum).
Any exercise can be used, but we advice to use exercises which train multiple muscles at one time.

To keep variation in your program you can apply the below stated (sometimes deviating) principles. When you change your program every 6 weeks, you will see increased results. We have divided the variations in two categories namely set and repetition training variations and time related training variations. Time related principles have little to do with strength training. More muscle growth is the goal of these principles.

Set and Repetition Training Variations

Powertraining Principle
Take a weight and perform the exercise for about 11 times. Wait for about 1 and a half minute and use the same weight till failure. Go on and on.
Sets : 4-5
Reps : start with 11 repetitions end with about 4 repetitions (till failure)

Tripple Sets Principle
Choose a muscle group (like the chest) and perform 3 different exercises (i.e. flys, bench press and pullovers) without rest in between. Do this cycle 2-3 times (with about 2 minutes of rest in between the cycles).
Sets : 3 (exercises) x 2-3 (cycles)
Reps : 8-22

Pre-Exhaustion / Super Sets Principle
Do an exercise for a specific muscle (like the grip exercise) and immediately do another exercise which trains a group that holds the previously trained muscle (i.e. bicep curls). Sets : 2 (exercises) x 3 (cycles)
Reps : 8-22

Heavy Duty
This is a combination of different methods and muscle groups :
12 reps of a certain muscle (i.e. biceps) ;
5 reps of another muscle (i.e. calves) ;
3 forced reps of the first muscle groups (biceps) ;
3 negative rep of the second muscle group (calves).
Sets : 2 cycles

Circuit Principle
Decide on which body parts you want to train and the sequence in which you want to perform them. Do one exercise (i.e. upper-legs exercise), wait 45 seconds and do another (i.e. abdomen exercise), wait 45 seconds and do another (i.e. bicep curl). Repeat this cycle of 3 exercises 2-3 times (with about 2 minutes of rest in between the cycles).
Sets : 3 (exercises) x 2-3 (cycles)
Reps : 8-22

Overload Principle
This principle is based on putting more weights on every set.
Sets : 4-5
Reps : begin with 15 end with 4 while putting on weight (endo and ecto) or -try- keeping it in the same range while increasing the weight

Stripping Principle
This is twin of the overload principle only it is done reversed. Begin heavy and end light(er). Try to do the same amount of reps while stripping the weights.
Sets : 4-5
Reps : 8-22

Time Related Training Variations

Resting Periods
When you are training for strength and muscle growth, you need the recuperation time (you use the phosphate and lactic acid energy systems). We advise to wait between 2 and 5 minutes between sets of the same exercise. Dont do nothing in between 2 sets. The Superset princple may be the best in this case (which means doing 1 exercise, do another and then the first one again).

Duration of auxotonics (exentric and concentric movement and isometrics)
Exentric movement is when the muscle is bringing the bones away from each other (when the weights return to the ground with machines). The concentric movement is the opposite of this movement. Isometrics is when the muscle is holding a weight where it is. These 3 factors combined is auxotonics. With the duration of these 3 can be varied. In bodybuilding a new paradigm has risen, one which states that you need to increase exentric movement time (HIT). Below information on variation is placed. Keep in mind that muscle soreness is only inflicted by exentric movement (downgoing of the weights) and isometrics if you choose a specific time related principle.

Negative Training
Due to lack of gravity resistance with the exentric movement, this exercise should be performed with a training partner. Do the concentric movement in 1 second, then let the weights lower in more then 6 seconds. Because you are depleading your muscle, you will need a partner (a spotter) who helps you with the concentric movement.
Sets : 2-3
Repetitions : 4-7

Positive Training
This is the counterpart of the negative training method. Do the concentric part of the muscle for about 6 seconds and the exentric part for 2 seconds.
Sets : 2-3
Repetitions : 4-7

10 Second Training
Do the exentric and concentric movement for 5 seconds each.
Sets : 2-3 Repetitions : 4-7

More information on time related training principles and HIT training in bodybuilding can be found on - The Home of HIT.

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