11/13/2023 0 Comments Mr shifty trainer![]() Consider that a reduced training volume, free of movements that irritate injuries, will lead to much faster rates of injury resolution. Do yourself no harmĪnother common recipe for injury is overtraining, caused by doing too much work or poor recovery conditions related to difficulty with sleep cycles, diet, stress levels, and more. ![]() ![]() Assigning corrective exercises and other strategic program features such as the ones listed below can fix many nagging injuries and weaknesses within six to twelve weeks. Serrano does no less than a thousand patient strength athlete evaluations each year, and within a few seconds, he can begin identifying problems based on the forward head posture and internal rotation of the shoulders. We have found that two to three work sets during the intensity week is the limit, as the fourth set typically results in premature failure that overstresses the nervous system. Consider that doing less volume than what the body can tolerate during the intensity week builds more work capacity for the week following by allowing neurological and metabolic (muscles) recovery factors to get ahead of the game. Clients always report a surprising boost in strength and work capacity during week four, which is a direct result of the supercompensation created during week three. So what happens when you simultaneously increase loading and volume? Muscles grow like crazy, with clients gaining six to twelve pounds of muscle over a twelve-week phase of training if they play their cards right with nutrition, supplementation, and rest. The objective is to use the increased weight loads achieved from week three during week four while returning to the higher rep range and set amount from week two.ĭrive supercompensation to boost muscle growth The number of sets is reduced during the intensity week to lower the volume in an effort to not only prevent overtraining but to also build a supercompensation for week four. We will use a load intensity week during week three of this routine, which drops the reps from five to four to help drive a higher load by 10–15 percent in comparison to the previous week. Use intensity weeks for rapid strength gains It requires the proper manipulation of the nervous system. However, increasing the weight load every week is much easier said than done. Advanced trainees must strategically increase the weight load over the course of a four-week routine to drive muscle growth and strength gains by stimulating fast twitch muscle fibers, which have the greatest potential for growth. ![]() It also includes manipulation of volume, loading, speed of movement, and more. The training routine below involves much more than specialized exercises. When that link breaks, the related injury can keep you out of the gym for an extended period of time. You are only as strong as your weakest link. Much of this originates with the front side of the torso being more developed than the rear, which causes bad posture and muscle imbalances and stresses connective tissue, especially in the shoulder region. We work with thousands of clients over the course of a year, and in 95 percent of cases, strength athletes have strategic weaknesses that prevent them from increasing their totals, improving performance, and getting rid of nagging injuries. It's time to catch on to these tactics that have been proven to be highly successful by our clients. Do you strategically change the number of sets and rep brackets to accommodate higher loading during the course of a four-week training routine? If not, you're selling yourself short. Load shift training is the perfect tool for increasing strength, adding six to twelve pounds of new muscle, and preventing injury in twelve short weeks.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |