High Intensity Exercise

Have you been working out in gym for long hours daily but don’t seems to get the desired results?  Yet you get to see someone else getting all the muscles when he simply work out only 45 minutes twice a week!

Sound illogical and wondering if there are any muscle building secrets that these people are using? 

Let me tell you it is possible and it's definitely not some sort of "muscle building secrets" that you thought existed. It's simply training with: 

High Intensity Exercise

The most effective form of muscle building is high intensity training or HIT in short.

The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. In other words, exercises are performed with a high level of effort, or intensity, whereby it will stimulate the body to produce an increase in muscular strength and size.

Every single process that occurs within the human body is centered around keeping you alive and healthy. The logic behind the use of high intensity when doing your muscle training is that you wanted your body to belief that it is in some sort of danger of muscle tearing and breaking. In believing so, your body would focus in increasing your muscle size to overcome this "danger". As you increase intensity further, your body would adapt by increasing muscle mass to protect your body from this threat.

Many people think that they are training hard by working out long hours but in actual fact they are not training as hard as they should have. They are simply not utilizing this concept of HIT to achieve better result faster. There is a inverse relationship between intensity and duration. As long as you train with high intensity, there is no need for long hours of workout. Make sense right?

Hence, the goal of your muscle building plan should be to train with the minimum amount of volume needed to yield an adaptive response.

An important point to take note. Once you have pushed yourself beyond your present capacity and triggered the evolutionary alarm system, you have done your job. Any further stress to your body will simply increase your recovery time, weaken your immune system and send your body into catabolic overdrive resulting in what we call over training.

Over training is pretty common during bodybuilding workouts but luckily it is also one of the easiest to treat. If you see any of these happening to you:

Chances are you are suffering from symptoms of over training. This is when you have to take a break. Allow your body to take a rest to recover from the over training. It usually takes only a week for full recovery and you can resume your workout routine again.