By Jason Ferruggia
If you are looking to get big and strong in the fastest time possible there is nothing that will help you accomplish this more effectively than brutally intense, heavy, short workouts. When you start training your body starts increasing its production of testosterone and growth hormone. These are the primary hormones that build muscle and burn fat. If you want to get in great shape you want both of these to be incredibly high. The higher the better; actually.
Heavy resistance training elevates your muscle building hormones dramatically but this only lasts for a very short time. The increased growth hormone and testosterone production usually peaks somewhere around twenty seven minutes after you start training. That is not long at all! At around the forty five minute mark the anabolic hormone production returns to baseline. At sixty minutes you actually start dipping below your normal levels and the production of cortisol, which is a stress hormone that destroys muscle tissue and increases the storage of bodyfat, starts to increase rapidly.
This is primarily why you should always do short workouts when you are trying to get big and strong. You get the good hormones cranked up and the bad hormones remain suppressed. What could be better than that? Not to mention that short workouts make it much easier to remain focused and keep your motivation high from beginning to end. If you know you only have forty five minutes to get in and get out it makes it very easy to keep the intensity up.
So what exactly can you accomplish in forty five minutes? A heck of a lot. Begin with a short five to ten minute warm up. The best thing you can do is jump rope. If you don?t have a jump rope I recommend going through a quick series of mobility drills and core activation movements to get ready for the heavy weights. This warm up should increase your core temperature, get some fluid in the joints to lubricate them and just basically loosen you up and prepare you for battle. Once you work up a sweat and feel good to go it?s time to move on to the main part of the workout. It should be noted that the warm up doesn?t count toward your total training time.
After that you need to pick one or two main exercises of the day and work up to a few heavy sets. If you are a beginner the heavy stuff will be enough. Intermediate and advanced guys may also choose to do some back off sets. After the main movements you can move on to assistance work. You don?t need to do more than three big exercises per workout to get great results. In fact, sometimes you will get better results with fewer exercises. For those that like a little more variety you can do as many as five or six different exercises per workout but usually no more than that.
Hit it hard, hit it heavy, and you?ll get great results with short workouts. Get in, get out and start growing.
Renegade Strength & Conditioning, LLC
453 Watchung Ave
Watchung, NJ 07069
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