February 22, 2009
How much time do you have to find to pump iron? Some folks say you need an hour or more in the gym lifting weights. However other people suggest you can get in and do a 30 minute workout. So how much do you need?
Bottom line every body is different. What creates great results for one person will not produce those kinds of results in your body. You have to test things yourself to see what it takes for you to get results. But many people have achieve great results from a couple 30 minute resistance training session each week.
In order for this to work you have to be willing to work very hard, and you have to work the major muscles of your body. That means the dreaded heavy lift. Yes, squats, dead lifts, bent over rows, bench press and shoulder presses if you feel the need. Shoulder press are optional due the work you get from holding the bar.
This kind of workout is intense and short and it is necessary that you take time between workouts to recover. This is not a volume approach to working out. This is a time efficient and effective way to build muscle. As with other weight training, you need to get sufficient quantities of protein from food and supplements like a protein meal replacement drink. After any iron pumping workout your body needs nutrients if you want it to build muscle, and protein is an important part in the process.
A great way to get extra protein your body requires is with a meal replacement drink like AST’s Ny Tro Pro 40 which is a excellent meal replacement product that is packed with all the nutrition your body needs to built muscle.
Often this kind of training is referred to as HIT or high intensity training. Many folks swear it will not work and others do. Some people have been able to add 10 or more pounds of solid muscle in a month using this style of training. Does this mean you will be able to get awesome results? Who knows, remember you are unique.
The HIT system involves brief but intense workouts with no more then 4 or 5 exercises that are compound moves as described above. Perform each rep slowly, 5 seconds up and 5 seconds down in strict form. The rep range should be 8 to 12 and you want to reach failure on each set. This is the basics of a HIT routine that should not take you longer then 30 minutes.
One last point to clarify taking each set to failure; this is the point when you can no longer keep moving while maintaining strict form. If your form breaks stop the set. There is no point risking injury trying to do more by relaxing your form. ~ One final point to clear up questions regarding what failure means. Failure is when you can no longer move the weight while maintaining strict form. When you are unable to move the weight further using perfect form then you have achieved failure.
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