Edited by Dr. Luca Franzon
Let's go with this article to delve into high intensity methods, trying to understand what intense training really is.
With this article I want to make it clear that excellent results can be obtained in terms of hypertrophy, even with natural training, if done intelligently and if supported by adequate nutrition and adequate recovery time between one session and another.
We often hear about intensity, about intense training, about increasing the intensity, but we can hardly understand what it means. If we take a text that talks about preparation for athletics we will find that the intensity represents the work done in the "unit of time through a series of stimuli (kg lifted, meters / second, meters and centimeters in throws and jumps). The intensity, in these cases, is calculated with the following formula:
I = INTENSITY "
KG = WEIGHT USED TO PERFORM THE SERIES
R = REPETITIONS PERFORMED DURING THE SERIES
T = TIME EMPLOYED
This formula is good for athletics but it is certainly not suitable for those who do physical culture. The reason is very simple: imagine two athletes who use the same load and do the same number of sets and the same number of repetitions, only the first one uses 4 seconds to perform a "shot" and the second takes 10, who is training more intensely? According to the formula the first, but you are all invited to try to notice how much the second workout is much more intense !!
In this article we will try to increase the intensity of your workouts with the REST PAUSE technique.
The rest pause technique is borrowed from athletics, and is nothing more than an interval training adapted to weights. That is a set of precise and targeted stimuli and pauses. The rest pause is based on the use of the better alactacid anaerobic system. known as the ATP and phosphocreatine system or the phosphagen system, since the aim is precisely to exhaust the reserves of phosphages, so that our body supercompensates and increases them to face new stimuli. We will therefore have intense stimuli and short to avoid the production of lactic acid followed by equally short pauses since already in 20/30 seconds the phosphagen system has recovered from 50% to 70%.
- FLAT BENCH 1-2 REPS 10/15 "1/2 ...... T.D.R. AND SO" AWAY UNTIL REPS 6/8
- FLAT BENCH 6/8 REPS 10/20 "MAX REPS ...... AND SO" GO TWICE THREE TIMES
- FLAT BENCH 6/8 REPS 10/20 "- TOT LOAD IN% MAX REPS .... AND SO ON TWO THREE TIMES
The variables applicable to this type of training are various. I can play on the load used, I can play on the pauses between the reps by keeping them fixed or increasing them, I can play on the weight by scaling it to always be able to perform the same number of reps. The result in the end is that of having significantly increased the intensity of my training. Example A shows us how with the rest pause method I can get to perform 6/8 reps with a load that on average allowed me 1 / 2 IF THIS IS NOT "INTENSITY" !!!!!!
I conclude by recalling that the more I train intensely the more I have to rest the more I have to eat. The recommended supplement for this type of training is creatine. At this point I just have to wish you a good workout !!!!!
