5 High Intensity Training Secrets

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1. Adjust Your Training Split

If you’ve spent all winter using a traditional bodybuilding routine to pack on mass, consider a new split. Circuit training and power/hypertrophy routines are excellent ways to hit your whole body and maximize lean muscle gains while burning fat. Perform one to three sets, and vary your rep ranges from as low as three to as high as 20 to shock your body and force new muscle growth.

2. Keep Your Workouts to Less than an Hour

In order to maximize the fat-burning potential of your workouts, keep them between 45 minutes and an hour, and minimize rest time between sets. Keep your rest to between 30 seconds and one minute. A pre-workout, like EPIQ™ RUSH, taken 30 to 45 minutes before your workout can help you get the most out of every rep and set for the results you want.

3. Interval Cardio

Steady-state cardio is a thing of the past. Maximize your time and swap your 45-minute low-intensity cardio sessions for interval cardio. Not only is interval cardio effective at preserving lean muscle and burning body fat, but it’s also great for your heart. Try this routine next time you hit the treadmill.
Minutes/SpeedIncline
1 / 4.51
2 / 5.01
3 / 5.51
4 / 63
5 & 6 / 5.50
7 / 6.54
8 & 95.5
10 / 75
Remember to cool down for three to five minutes. Incorporate interval cardio into your routine two or three days per week, giving yourself sufficient time to recover. If you decide to do interval cardio on the same day as a weights workout, perform the cardio after you hit the weights.

4. Maximize Every Set

In order to experience the full benefits of high-intensity training, you should increase the resistance used or the reps performed with every successive workout. By challenging your muscles during each workout, you will force them to adapt to the imposed demands. By keeping a training log, you’ll not only take the guesswork out of your workouts, but you’ll be able to monitor your progress, allowing you to make adjustments as necessary.

5. Keep a Training Log

In order to maximize the fat-burning potential of your workouts, keep them between 45 minutes and an hour, and minimize rest time between sets. Keep your rest to between 30 seconds and one minute.

With high-intensity training as part of your routine, you can become more productive in the gym, and even spend less time working out while enjoying the results you work so hard for.

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