How Intense Should You Train? скачать в хорошем качестве

How Intense Should You Train?

Get the app! https://play.google.com/store/apps/de... How heavy should you train? The above is a question that comes up a lot. If one is to believe youtube and instagram, then each set should stop just short of tearing the muscle and projectile vomiting. But is that really necessary? Lets establish certain parameters: 1. you need to fatigue the muscle to grow. 2. You need to create tension to grow. No 2 kills momentum, heave ho and swinging weights . No 1. leaves questions : fatigue meaning what. Turns out there is no clear cut answer but if we reverse engineer process we will get there, so bear with me. We know that frequency beats intensity, meaning training five times a week at moderate intensity beats two all out, beast mode, stimulant enhanced workouts. But how much should you push yourself during the set? Here is my take on failure: failure is NOT when you absolutely positively can not move the weight anymore but when the speed slows down / form gets shaky. Why not go all out? because a. you just upped the risk of injury significantly and b. this type of training takes a heavy toll on the central feverous system, making it harder to train often. Why should you train often? because protein synthesis aka muscle building activity aka gains stop after 36 hours, meaning no matter how much you destroyed/ beastmoded, annihilated your chest on Monday, by Wednesday lunch time the growth stops. Therefore it is advisable to train more often which can only be done if you are recovered. What about intensity techniques? Well lets go through them 1. Forced reps basically where a partner helps you to squeeze out a few more. Use with caution it also takes a skilled lifting partner to help you just the right amount. 2. Forced negatives. Since the muscle is strongest in the eccentric aka lowering/ negative phase it stands to reason that we can do more reps in that phase even when the positive part I exhausted. Therefore a good lifting partner will give us sjsut enough assistance on the way up so we can lower the weight slowly for more gains. This also has a high burn out factor, so use for the last set only. 3. Drop sets with weight, where you simply lower the weight in order to achieve maximum fatigue. These are a bit easier on the CNS so can be used more often. 4. Mechanical drop sets, where you go from teh most challenging to easier exercise as the target muscle fatigue. A great technique for advanced lifteers 5. Pulses/ x reps. My all time favorite intensity technique. Why? @Science@. The muscle is the strongest at midrange, so we can add pulses at that point to achieve maximum exhaustion without needed a partner ( I got no friends). If you feel adventurous you can fade from the contracted phase to mid range. Who needs intensity techniques? Qualified personnel only! This means you should have at least 18 months of proper lifting under your belt in order to be needing the above techniques. One can only give tips! Find my workouts here: https://www.maikwiedenbach.com/produc... Find my workouts here: https://www.maikwiedenbach.com/produc... 🔥🔥🔥Subscribe for weekly videos on fitness from Maik Wiedenbach, New York City: https://www.youtube.com/c/maikcwieden... WATCH OUR CHANNEL PLAYLISTS 👉🏻 Steroids: https://www.youtube.com/watch?v=A6aYj... 👉🏻 Muscle Growth: https://www.youtube.com/watch?v=jsbAz... 👉🏻 My Workout: https://www.youtube.com/watch?v=Vxufw... 👉🏻 Don't Do This - Do That: https://www.youtube.com/watch?v=rXnWF... 🏆 About Maik Wiedenbach: Maik is not only a personal fitness & bodybuilding trainer, but he is also an NYU professor, Olympian, and Musclemania champion. A two-time World Cup and Olympic-level swimmer from Germany, Maik Wiedenbach arrived in the United States on a swimming scholarship from Fordham University. After obtaining his NASM, BSA, and AFPA certifications, Maik founded Maik Wiedenbach Personal Training New York City and successfully turned it into one of the most sought-after training and nutritional services in Manhattan and East Hampton, serving clients in top tier facilities. ✔️ You can find Maik on: 🔺 Facebook:   / maikwiedenbach   🔺 Instagram:   / maikwiedenbach   🔺 Website: http://www.maikwiedenbach.com