|
Are You Frequenting the Gym Too Much? Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles need more time than previously thought to recover and become stronger some studies show that muscles are still overcompensating and getting stronger for up to 21 days after the previous workout. Researchers have found that fitness enthusiasts can reduce the time they spend working out by two-thirds and still achieve the same results. A study involving male weightlifters has suggested it is counter-productive to spend hours exercising. Those who exercised less saw significant decrease in body fat. The study focused on 16 students aged 19 to 23, who already worked out regularly. They were split into two groups. Both carried out upper-body training three times a week for eight weeks. One group did one set of eight repetition: the other did three sets of the same exercise. At the end of the study both groups had improved "significantly" in terms of muscular strength, said researchers from the health and exercise science unit at the University of Glamorgan in Pontypridd, Wales. Report author Dr Julien Baker said "This study indicates that it is counter-productive to spend hours at the gym, and that a shorter work-out can achieve exactly the same results. Muscles take between 4-7 days to fully recover from a workout and another 2-3 days for over-compensation to take place. It can also take up to 7-14 days for the neuro – muscular system to fully recover from a high intensity strength training session. I’ve observed in 20 years working in gyms, the same people continuing to train week in and week out, three to four and even more times a week even though they haven’t made progress in months or even years of training. I have found through experience that any strength training program that has you in the gym three or more times a week will have you plateau within four to five weeks and nothing you do will shift you from this plateau short of cutting back on training which will re-start the gaining processes again. The only exception to this rule is the beginner whose strength will increase through neurological adaptations for up to three months after starting strength training. Also perfect technique must be maintained and followed to maximize the training stimulus on the muscle and to minimize the risk of injury during this period. Studies have also concluded that split strength training programs have been shown to be no more beneficial than full body training programs. The training frequency that you, and everybody else, should use is variable, not fixed. I repeat not fixed, when you strength train, as a way to develop more muscle the intensity of your workouts has to progress upward. If they remain at the same intensity there is no reason for new muscle to grow. If you want to train effectively you have to understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts. The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size. Your rest days are just as important as your training days. By giving your muscles more time to recover between strength training sessions you will be on the road to major gains in strength, muscle size and fat loss. So there you have it, it’s not the training volume but the intensity and recuperation that’s important when it comes to Gains in Strength and Muscle.” About the author Gary’s eBook is based on scientific principles has been adopted to address the biggest concerns of his clients “Time Constraints” resulting in a practical, do-able program – perfect for those who require results quickly. Maximum Weight Gain in Ten Weeks is an attractive professional formatted PDF ebook. It’s a quick and unintimidating read with a complete section on nutrition and food substitutions. So if you’re stuck in a rut and need a program that will deliver real results… Study and put into practice the muscle gain principles found in Maximum Weight Gain and find yourself putting on significant solid muscular bodyweight! Click-Here to visit Gary’s website. |
AtoZfitness Post's / Downloads of Interest.
What They NEVER Want You To Find Out About Diet Pills
For generations, profit-hunting companies have bamboozled desperate weight-loss seekers just like YOU. But my how times have changed. Finally, they have the glaring spotlight shining directly on THEM.
1800 Calorie Meal Plan For Ripped 6-Pack Abs
Lets compare the caloric out put and intake of exercise versus nutrition. I'll work on extreme example to emphasize why diet has greater leverage than exercise. In the best case scenario, how many calories could you possibly burn doing 60 minutes of hard core cardio intervals? Lets say you're ...
Mike Geary’s Top 55 Lean-Body Foods to Build Muscle and Lose Fat
Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now ...
WARNING: Check your shampoo for this ingredient...
You're going to want to take this seriously... Did you know that nearly ALL commercial shampoos contain the female hormone "estrogen" in them? It's true! Even worse, since these are chemical forms of estrogen that your body has a hard time getting rid of. If you're a man, ...
5 Reasons Why Elliptical Machines and Treadmills are Useless Exercises
I know that all of the elliptical and treadmill worshipers are probably fuming at me now after that article headline, but the fact is, ellipticals and treadmills are one of the least effective methods of working out in existance. With this article, I'll show you how to get a much ...
Are You Frequenting the Gym Too Much?
September 17th, 2007 • Related • Filed Under
| Print this Post
| 3,994 views | 
Weight Loss in Ten weeksIf you like this post check out these related topics......
- Announcement – Gary Matthew’s Maximum Fitness site is closing down and he is liquidating his products. - By:Gary Matthews - Posted on: October 12, 2007
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Scientific Principles For Effective Muscle Gain - By:Gary Matthews - Posted on: August 31, 2007
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- How Many Exercises and Sets Do I Perform for my Strength Training? - By:Gary Matthews - Posted on: May 24, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Giving Up the Diet is the Only Way To Go - By:Gary Matthews - Posted on: May 23, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Are your workouts too hard or too weak? too long? Plus free e-book download. - By:Mike Geary - Posted on: October 21, 2008
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Carbohydrates: What You must know - By:Gary Matthews - Posted on: July 30, 2007
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Why Cardio Doesn’t Work for Fat Loss - By:Craig Ballantyne - Posted on: June 23, 2009
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- 5 Tips to Banish Belly Fat - By:Lynn VanDyke - Posted on: December 22, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Why Do People Fail In The Gym? - By:Jon Benson - Posted on: September 24, 2008
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- What Do You Mean Low-Intensity Training Isn’t The Best For Fat Burning? - By:Nick Nilsson - Posted on: May 18, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Moderate-Intensity Exercise May Melt More Pounds - By:Jon Benson - Posted on: December 13, 2009
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Training With Muscle Soreness – Should You Do It? And Can It Actually Help You Get BETTER Results? - By:Nick Nilsson - Posted on: June 23, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- The Insider Secrets of Interval Training – Learn How Now! - By:Nick Nilsson - Posted on: May 31, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Doing Cardio While Building Muscle- Part 1 - By:Jason Ferruggia - Posted on: April 11, 2008
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Can Sleeping 8 Hours Kill You Faster? - By:Kacper Postawski - Posted on: November 28, 2008
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Exercise Toxicity - By:Dr. Kareem Samhouri - Posted on: March 22, 2009
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Rest for Muscle Growth - By:Karen Sessions - Posted on: October 23, 2008
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Aerobic VS Strength Training - By:Lynn VanDyke - Posted on: December 21, 2006
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- Hardgainer’s Bodybuilding Training - By:Hugo Rivera - Posted on: February 17, 2008
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
- What The New Low Carb Study REALLY Says - By:Tom Venuto - Posted on: February 5, 2009
Are You Frequenting the Gym Too Much? By Gary Matthews Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. The latest studies have indicated that high intensity strength trained muscles ...
