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Switchup workout to build muscle
Switchup workout to build muscle







switchup workout to build muscle
  1. #Switchup workout to build muscle how to#
  2. #Switchup workout to build muscle full#

Try work to rest ratios of 1:3 or greater (versus 1:1 or 1:2, which are commonplace with HIIT).Ĭaution: If you start to feel really dizzy then lie down on the ground and get your feet above your heart. This keeps your blood flowing but allows for a more complete recovery than doing a low-intensity exercise during this interval. During your recovery interval simply walk around while slowing your breathing. How To: Choose the same or similar exercises as you would select for a HIIT workout (ex: mountain climbers, burpees, squat jumps, sled pushes, box jumps, etc) but perform them with as much energy and speed as possible. These workouts are for the gym rats who love to profusely sweat. But hey, neither HIIT nor SMIT is for the faint of heart. To sum: You’re getting more done in less time. SMIT hasn’t been as widely studied as HIIT however, research demonstrates that SMIT workouts can improve speed performance better than HIIT and with less overall training volume. This means that you’re basically working as hard as possible for intervals of 30 seconds to 2 minutes and then reaping the benefits of a long recovery interval before repeating maximal exertion again. SMIT workouts take you above your VO2max.

#Switchup workout to build muscle full#

By contrast, SMIT incorporates full rest intervals – and for good reason.

switchup workout to build muscle

In other words, you’re continuing with light movement to help lower your heart rate. In HIIT, the rest periods tend to be active recovery. I’m sure you’ve heard of high-intensity interval training (HIIT) training over the past decade, but do you know about HIIT’s beastly cousin supra-maximal interval training (SMIT)? Similar to HIIT, SMIT is marked by periods of intense exercise followed by periods of rest. I do not encourage people to do two workouts like this back to back unless one day is upper body and the next is lower. You will be more sore (okay, maybe WAY more sore) than usual so an active recovery involving light movement like walking or jogging, gentle yoga, or low-intensity lifting will be important. You will notice that it takes much longer to finish each set but that’s okay! You’re getting way more out of your workout!Ĭaution: Recovery is a critical element to eccentric loading. Next, “lower slower” by adding anywhere between 2-10 seconds to the lengthening phase of each movement. How To: Do a few normal reps of your go-to exercises and see how many seconds it takes you to complete each rep. Eccentric loading is similar to super slow training, if you’re familiar with that, but allows you to move at a normal pace through the upward movement/shortening phase.

#Switchup workout to build muscle how to#

“Lower slower” is a good way to remember how to do this. This is typically during the lowering phase of an exercise (ex: deadlift, bench press, shoulder press, sit up). Eccentric loading involves moving slowly and carefully through the elongating phase of the primary muscle in a given exercise. While not always easy, eccentric loading is a surefire way to increase time under tension. It’s a no-brainer that this results in a harder workout and paves the way for greater results.

switchup workout to build muscle

When you increase your “time under tension,” you’re increasing the overall workload of the exercise. If you’re looking for specific advice or a personalized workout plan for one of these exercise formats then please don’t hesitate to drop a note in the comments, contact me, or sign up for either my 30-minute mini consultation or jump-start program. Are you in a rut with workouts? Have you hit a plateau with results or enthusiasm? Or maybe you’re looking for ways to keep exercise fresh and exciting? Look no further! I’ve come up with this list of creative ways to switch up your workout and shock your body (in a good way) because of these common conundrums.









Switchup workout to build muscle