Timing And Intensity For Maximum Muscle Anabolism
Timing refers to the frequency of workouts per week as well as the elapsed time between one workout and its successor. In order to optimize muscle recovery intermediate and advanced weightlifters should resort to a one day on, two day off schedule. This schedule, when coupled with an extremely intense lifting routine, guarantees results significantly higher than the alternative two days on, one day off schedule. The intensity of a workout has certain particulars which should neither be neglected nor compromised. Consistent intensity is crucial in maintaining and expanding muscular gains. The particulars in reference include focusing on each repetition, focusing on each muscle, pushing each repetition, and exhausting each muscle.
Focusing on each repetition is the most important aspect of lifting intensity. Distractions while weightlifting can be detrimental to gains and potentially dangerous. Each repetition is equally integral to the entire set, and each repetition should be approached with a ferocity and concentration that remains inexorable until completion. Predetermined goals for the amount of repetitions one wants to reach are strongly advised and can aid the athlete in maintaining a focus which is less likely if approaching a set spontaneously. Complete the amount of repetitions if possible, and if one is unable, or gains a surge of energy at the end, pushing each repetition becomes the optimal strategy.
Pushing each repetition involves completing a predetermined amount of repetitions by moving past one’s normal physical capacity using an added measure of exertion. If one’s goal is eight repetitions, but seven is the terminal point, push forward for one more rep, or possibly two. This method can add even more muscle mass because it stretches the muscle fibers beyond what they are adapted to, shocking them into growth at the end of every set. If this strategy can be maintained and adhered to, focusing on each muscle becomes largely simplified.
Focusing on each muscle is a matter of developing an image of the muscle being worked in one’s mind and picturing its eccentric and concentric phases during every repetition. This process allows for added intensity while aiding the lifter in maintaining proper form. Once one can develop a mental image of each muscle being worked, exhausting each muscle becomes an option.
Exhausting each muscle ultimately refers to a lifter’s ability to fatigue the muscles being worked more than they were fatigued in the previous workout. This strategy is advisable because it stimulates new growth by incorporating a more intense system of stretching the muscle fibers, forcing them to grow back thicker in order to repair the damage. The best way to accomplish this is adding repetitions or even sets to each muscle being worked. The results will be undeniable. As long as one is able to take two days off for resting and repair, muscle exhaustion will be a worthwhile addition to any weightlifting routine.
Combining these strategies and following an adequate resting schedule will stimulate new muscle anabolism and strength increases for any lifter. Timing and intensity are invaluable concepts in physical fitness and serve to enhance form, energy levels, muscle mass, and general overall health.