Tag Archives: HIT
If 3 sets of 8 has been helping you grow then 6×8 must be better right?
Often the more volume a person exposes himself too the lower the intensity will be. While there are various programs that build up the total volume over the course of a workout, these are programs designed as not only building strength/size but also grooving movement efficiency.
To grow you need to expose your body to a larger stimulus than it has previously had the pleasure of experiencing. This means you have to push your body to its absolute limit and beyond to make it adapt and grow.
Lets say you can curl 50kg for 10 reps, the 10th rep being your last possible rep you could achieve at that rep, provided you keep good form, trying to achieve the 11th rep is what makes your body adapt, this rep is what forces your body to dig deep and recruit fibres its now used before and deplete emergency energy reserves to help you hit that last rep.
This is what makes you grow.
Training with the necessary intensity you need isn’t easy and it will often cause people to stop long before they are near their limits. Grinding out those last few reps should be hard but with good form, if you’re cheating your form but don’t feel that you’ve worked hard enough then it’s suggested you drop the weight by 10-20% and really focus on contracting those muscles.
A great way to help you achieve this feeling is to use 80% of your 1RM (this should allow you to get 6-8reps) and slow down the tempo so that you have a minimum of a 4 second eccentric, a brief pause and the an nice fast concentric will help you get those muscle fibres working.
If you fancy a challenge then try this protocol and see who you get on.
Warm Up – 2 Sets of your chosen compound lift. The first set will be a movement groover, the second should put you under some strain but not too much.
Rest 60 Seconds:
A1 – 1 Working Set to failure (6-12, the 6th rep and beyond should be hard, once you hit 12 increase the weight)
B1 – 1 Warm Up set to groove the movement, then 45-60 seconds rest before 1 working set of again 6-12 reps.
C1 – 1 Warm Up set to groove the movement, then 45-60 seconds rest before 1 working set of again 6-12 reps.
D1 – 1 Warm Up set to groove the movement, then 45-60 seconds rest before 1 working set of again 6-12 reps.
Move to each exercise warm up with no rest after your last rep on your previous exercise.
If you were doing a chest workout it might look something like this:
W/U – Bench Press 1×12, 1×8-10
A1 – Bench Press – 7 Reps achieved
B1 – Incline Press – 10 Reps achieved
C1 – Flies – 8 Reps achieved
D1 – Weighted Dip – 6 Reps achieved
That workout won’t take you long 20-40min tops), but if you’ve done it correctly you will not be able to do anymore, after all, it’s all about stimulating the muscle and the quality of work you’re doing not how many sets you do.