Zyntix Plan Your body is very efficient at adapting to stresses placed on it and quickly gets used to training at maximum intensity. By resting for a short time from your workouts, you disrupt the status quo and your body quickly adapts to your lack of training. Resting also allows your muscles to completely rebuild and reload with glycogen, creatine and other energy boosters.
After the layoff, when you resume hard training, your body will no longer be used to training and you will begin to make gains again, such as you had when you first began training.
Alteration of volume and intensity
As mentioned before, your body quickly becomes accustomed to high training intensity, usually in 4-6 months of steady training. When this happens gains in muscle size and strength will cease or at least slow considerably. Zyntix
To restart gains, we must lower the intensity by taking our sets to the point of sub-failure-in other words- end our sets one rep prior to momentary muscular failure. We will also need to slightly increase our set count to reflect the lower intensity of effort.
A sample arm workout is as follows:
Dumbbell Curls-1 set of 8 reps
Dumbbell Concentration Curls-1 set of 12 reps
Do two complete super-sets
Lying Barbell Triceps Extensions-1 set of 10 reps
Cable Triceps Kickbacks-1 set of 8 reps
Do two complete super-sets
Do both super-sets with no rest between exercises and carry them to one rep before muscular failure.
Continue training your arms with this program for 3-4 weeks then cycle them back to maximum intensity by carrying the sets to failure.
In future articles, I will go into more detail on how to properly cycle intensity to stimulate new muscle growth after hitting a sticking point or plateau. Until then, continue hitting the iron!
David Groscup is a leading author/trainer in HIT, High Intensity Training, a form of weight training that uses brief, intense training to achieve outstanding results.
His books have been used by many bodybuilders and fitness enthusiasts around the world to rapidly obtain new muscle strength, size and fitness results.
Other large muscle groups are chest and back. They should follow similar routines to what you did for your legs, just insert the appropriate exercises for each. Abdominals, lower back, traps and neck are examples of small muscle groups and should have routines that are similar in structure to the arm program.
Planned training layoffs
After you have been training for months, it is a great idea to take a break from training to allow your body to completely recuperate from the intense training. Many bodybuilders will tell you that you will lose strength and size, but in most cases you won’t.
In fact, most if not everyone will gain some size and strength after a 1-2 week layoff. This is because many people are over training and need to rest their muscles so they have a chance to grow and recuperate. Another by-product is your body will no longer be used to the intense training and will begin to respond very positively once you resume training.