Fast, Efficient Muscle Fitness: High Intensity Strength Training for Bulk or Toning If you want to create a fitness plan that is highly efficient and maximizes your time at the gym, then in addition to your cardiovascular workouts, you may want to try a more efficient weight training routine.
High Intensity Strength Training involves shorter workout times at higher intensities, allowing you to get in and out of the gym fast, without sacrificing the quality of your workout. The goal is to maximize your workout by adapting the repetitions, the amount of weight lifted, and the length of time that the muscle is exposed to tension.
Typically, you’ll lift heavier weight with fewer repetitions, at a very slow pace. This technique is often called “one to failure”, because the goal is to work the muscle or muscle group during each set almost to the point of total muscle fatigue—meaning if you tried to lift one more time, you probably couldn’t do it.
This type of strength training increases your overall muscle mass, making the muscles stronger, more efficient, and larger. That is to say, it CAN do that, but it doesn’t have to—a good trainer, schooled in the proper method, can devise a workout tailored for a woman who doesn’t want to look “too buff”, but just wants to get some toned muscle definition.
High intensity strength training is extremely effective at fat burning, and can increase your resting metabolic rate, thereby increasing your rate of calorie burn for 24 hours after your workout. It can also be up to four times more efficient than other training methods.
The best part is that this type of training can be done in only fifteen minutes! So even though it can be very tiring, it’s over quickly, and it’s easy to fit into your schedule. This type of training should be done no more than three times per week, and you MUST wait at least 48 before you can do another high intensity strength workout, so that your body has enough time to rest and recover. During the workout, you should be moving from one exercise to the next, without rest, and working out the entire body each session, not just working on the upper or the lower part of the body only.
It is very important to have a personal trainer teach you how to do this type of training, and guide you for each session. Even after weeks of training, you might think “this is easy, I can do this on my own.” But you can end up sabotaging yourself by unwittingly doing each lift too fast to be effective, or by doing too much or too little weight. Plus, since you’re going “one to failure”, it’s extremely important to have someone spotting you, even if you’re working on a weight machine instead of free weights.
Because you need to wait at least 48 hours between your high intensity weightlifting workouts, you may want to consider rounding out your fitness routine by adding in some High Intensity Interval Training (HIIT) on the days between your strength training workouts. By incorporating both methods, you could take your fitness regimen to a whole new level.