Want to pack on muscle? Chill out on HIIT

Want to pack on muscle? Chill out on HIIT

click photo for more information
Want to pack on muscle? Chill out on HIIT
What should your next move be? Get out of that high-intensity interval training class you keep attending. At the very least, you should stop making it the focus of your training. You want bulging biceps and a bigger, broader chest. You want superheroic shoulders, and a ripped, chiseled back. What should your next move be? […]
6
35

What should your next move be? Get out of that high-intensity interval training class you keep attending. At the very least, you should stop making it the focus of your training.

You want bulging biceps and a bigger, broader chest. You want superheroic shoulders, and a ripped, chiseled back.

What should your next move be? Get out of that high-intensity interval training class you keep attending. At the very least, you should stop making it the focus of your training.

I see it all the time. HIIT is fitness’ big buzzword at the moment, and, in my opinion, the second-most overused term in the biz. Too many people let the group fitness industry brainwash them into thinking that 40-seconds-on, 20-seconds-off of burpees, pushups, and squats will get them an action-hero body. It won't.

HIIT has a place in any routine, and it's the perfect vacation go-to for a quick workout. Done correctly, the protocol has you doing bouts of quick work followed by short rest periods, which can leave your body dripping sweat and incinerating fat for hours afterward.The routines are also an excellent way to build a strong cardiovascular system, and in certain situations, enhance your explosive ability and athleticism.

But if you want Dwayne Johnson-level guns, drop the battle ropes and burpees and pick up some actual weights. Have you ever seen The Rock doing burpees? That's what I thought.

Why should you cool down on HIIT? To start, here are three key reasons:

1. More Load, More Gains

To build muscle, you need to progressively demand more from your muscles. That generally means you need to lift heavier weights throughout the course of a workout. HIIT doesn't place you in an ideal position to do that. The rest periods never fully let you recover so you can lift with clean form.

 

What often happens: people who want to build muscle try going heavy in HIIT classes, but their form falls apart. Shoulder presses become push presses and jerks, and biceps curls become swings. All exercises become less about stressing a muscle and more about transferring momentum, because that's the mechanic that the body defaults to when fatigue sets in.

HIIT may spark some initial muscle growth, but you'll eventually grow frustrated, because the gains will cease.

2. Failure to Focus

Most HIIT routines try to get around the fatigue on one muscle group by having you work multiple muscle groups in the same session. So instead of doing, say, 3 sets of traditional biceps curls followed 3 sets of a hammer curl to isolate one muscle, you'll do kettlebell swings and then immediately hit the deck for pushups, giving your hamstrings and glutes a chance to recover.

 

Unfortunately, that type of rep structure robs you of the greatest qualities of traditional strength training protocols: The ability to focus on one or two muscle groups per session.

HIIT doesn't offer enough recovery time to do that, so you never build a strong mind-muscle connection. You're constantly training a different body part, so you never get fluid in any exercise. You'll never get to feel what bodybuilders refer to as "the pump," when blood rushes to a targeted and isolated muscle to bring nourishing, muscle-building nutrients.

3. High Frequency, High Failure

HIIT isn't something you can do every day (unless you're Odell Beckham-fit). Most training professionals – the good ones, at least – will only put you through a full HIIT workout twice a week, so that your body has time to recover. Do HIIT too often and here's the result: your intensity drops off from workout to workout, and by the third straight day, you're not able to go as hard. 

Moderate-intensity programs don't have that problem. Yes, you need to recover – but in a protocol in which you're training different body parts each day, recovery happens organically. You slam chest one day, then your pecs get to "rest" as you home in on legs and biceps on the next two days.

THE NEW HIIT PLAN

If you're serious about building muscle, you can keep HIIT in your routine – but not the way it's done on the group fitness circuit. Instead, start trying body part-specific workouts (you can find plenty of them right here), so you can really pack on the size you want.

You can end each workout with 10 to 15 minutes of HIIT work, since this will ratchet up your heart rate and get your body moving, building your cardiovascular system and frying fat. Or do a full-length HIIT workout once or twice a week, using the session to supplement your muscle-growing strength program.

That way, you get the best of both worlds. You're still able to get in on those trendy fitness classes – but your superhero-sized muscles will continue to build up, making your hard work worth the while.

#NigeriaDecides2019: Official results from Polling Units

click photo for more information
#NigeriaDecides2019: Official results from Polling Units
Voting ended in many polling units across Nigeria at 2:00 p.m. The post #NigeriaDecides2019: Official results from Polling Units appeared first on Premium Times Nigeria. Related
2
7

#NigeriaDecides2019: Why elections may record high number of void votes

click photo for more information
#NigeriaDecides2019: Why elections may record high number of void votes
A key problem is the unwieldy size of the ballot papers that makes inks inadvertently smear multiple political parties’ boxes after voting. The post #NigeriaDecides2019: Why elections may record high number of void votes appeared first on Premium Times Nigeria. Related
0
10

#Nigeria Decides: Atiku wins Massively in Aso Rock

click photo for more information
#Nigeria Decides: Atiku wins Massively in Aso Rock
Alhaji Atiku Abubakar, the presidential candidate of the Peoples Democratic Party (PDP)  defeated President Buhari of the All Progressives Congress in the total of all the polling units in Aso Rock. Atiku polled 1,030 votes to defeat President Buhari who polled 1,013 votes. Meanwhile in Edo state, National Chairman of the All Progressives Congress, Adams […]
18
10

R.Kelly Surrenders Himself To The Police Amidst Sexual Abuse Charges

click photo for more information
R.Kelly Surrenders Himself To The Police Amidst Sexual Abuse Charges
NEW YORK, NY – SEPTEMBER 25: R. Kelly performs in concert at Barclays Center on September 25, 2015 in the Brooklyn borough of New York City. (Photo by Mike Pont/Getty Images) R.Kelly has finally turned himself in to Chicago police. US new platform, Sun Times, just got footage of the “I Wish” crooner surrendering to police […]
0
8

Victims’ Lawyer; Michael Avenatti Claims R.Kelly Won’t Survive Charges

click photo for more information
Victims’ Lawyer; Michael Avenatti Claims R.Kelly Won’t Survive Charges
Michael Avenatti has been fighting to see R.Kelly behind bars following the release of Surviving R. Kelly. The lawyer took on the case pro-bono and because of his work, criminal charges have officially been laid on R. Kelly. Following the news that R.Kelly was hit with 10 counts of aggressive criminal sexual abuse, Avenatti spoke at the The Karen […]
0
7

Breaking: INEC postpones elections in Anambra, Rivers, Lagos, others

click photo for more information
Breaking: INEC postpones elections in Anambra, Rivers, Lagos, others
ABUJA: The Independent National Electoral Commission INEC has announced the postponement of the elections in some parts of Lagos, Rivers and Anambra States following disruption of the exercise due to violence. Continue reading Breaking: INEC postpones elections in Anambra, Rivers, Lagos, others at Vanguard News Nigeria. Related
27
14

BREAKING: Amosun, Osoba win Polling Units for Buhari as Obasanjo loses polling unit

click photo for more information
BREAKING: Amosun, Osoba win Polling Units for Buhari as Obasanjo loses polling unit
Governor Ibikunle Amosun of Ogun State has won his ward 6 unit 8, Itagbangba in Abeokuta South local government for the Presidential Candidate of the All Progressives Congress, President Muhammdu Buhari. Continue reading BREAKING: Amosun, Osoba win Polling Units for Buhari as Obasanjo loses polling unit at Vanguard News Nigeria. Related
4
12

Burdened Elders to Nigerians: This is our chance

click photo for more information
Burdened Elders to Nigerians:  This is our chance
AS Nigerians go to polls today, Burdened Elders, a group of eminent Nigerians and elder statesmen led by Professor Anya O. Anya and Dr. Christopher Kolade, has urged the citizenry and all stakeholders to see the exercise as an opportunity to get the country working Continue reading Burdened Elders to Nigerians: This is our chance […]
0
11

See How Mercy Aigbe Reacted After She Learnt That Naira Became 184 To Dollar, A Day To The Elections

click photo for more information
See How Mercy Aigbe Reacted After She Learnt That Naira Became 184 To Dollar, A Day To The Elections
Nollywood actress, Mercy Aigbe, couldn’t contain her surprise after learning that Naira appreciated against Dollar with the much awaited Presidential elections a day away. The talented actress who stormed to her Instagram page after hearing the news reacted by saying ‘Biko is this true “. What she wrote; The post See How Mercy Aigbe Reacted […]
16
7

Nigerian Newspaper Headlines Today: 23rd February

click photo for more information
Nigerian Newspaper Headlines Today: 23rd February
Vanguard Assassination attempt : Wike berates Amaechi for defending Nigerian Army Rivers State Governor, Nyesom Ezenwo Wike has stated that the unsolicited defence of the killer General Officer Commanding (GOC) 6 Division of the Nigerian Army by the Minister of Transportation, Chibuike Rotimi Amaechi may not be unconnected to amorous links to the wives of […]
0
11

2Point – “BoBo Mi”

click photo for more information
2Point – “BoBo Mi”
Issa bang bang?? Yewande Oluwaseyi Williams popularly known as “2point” is here to stay alongside his new sensational single titled “BoBoMi” which just got released today after the successful release of “Farabale” and “Angelina” last year. BOBOMI means TEASE ME. Just keep calm and watch him takeover the world with no excuse from anyone. Song […]
28
7

Party agents thumb-up for INEC, say process free, fare

click photo for more information
Party agents thumb-up for INEC, say process free, fare
<p class="">A cross section of party agents at the Polling Unit 064, under Alimosho Local Government Area (03) with Registraction Code 11 of Abule-Egba/Aboru/Meiran/Alagbado on Saturday thumbed-up for the Independent National Electoral Commission (INEC).</p> <h1>They said that they were commending INEC because they were particularly satisfied with the happenings at the unit notwithstanding that car […]
0
13
load more posts