A Quick Weight Lifting Workout
How much time do you have to find to pump iron? Some folks say you must spend up to two hours or more in the gym pumping iron. Other people say you can maximize your time and only need a 30 minute session. So how much do you need?
Here is what you have to understand, you are a unique person. What creates great results for one person may not work so well for you. So in reality you need to try things and test them to see if you get results. This in no way means you will fail to see results from a 30 minute workout.
To make this type of workout effective you have to work hard, and you must work the major muscles of your body. This means squats, dead lifts, bent over rows, bench press and shoulder presses if you want to. Shoulder press are optional due the work you get from holding the bar.
This type of workout is short and intense and requires time to recover. You are not dealing with a large volume of work here just brief hard work. This type of workout is a time efficient and effective way to develop muscle mass. Like other weight training, you need to get sufficient quantities of protein from food and supplements like a protein meal replacement drink. After any resistance training your body needs nutrients if you want it to build muscle, and protein is an important part in the process.
A great meal replacement packet like AST’s Ny-Tro Pro-40 is an excellent illustration of what you can use to assist your body in getting the best nutrition.
Frequently this kind of training is referred to as HIT or high intensity training. Many folks swear it doesn’t work and others do. Some people have been able to gain 10 or more pounds of pure muscle in a month from this type of training. Does this mean you will be able to get awesome results? No one knows, you have to try it.
The HIT system consists of brief but intense workouts with no more then 4 or 5 exercises that where described above . For each rep use a count of 5 seconds for both the directions in strict form. You will need to use a weight that has you reach failure between 8 and 12 reps. 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 continue moving while maintaining strict form. If your form breaks stop the set. There is no reason to risk injury trying to do more by relaxing your form. ~ One final point to help clarify questions regarding what failure is. Failure is when you can no longer move the weight while maintaining strict form. When you are unable to move the weight anymore using perfect form then you have reached failure.
Tags: pumping iron, weight lifting
