Crossfit Weightlifting: Improve your Muscles with Electrifying Hardcore Workout
For individuals who have been training 2-to-3 times per week, for six months or more and are looking for additional strength/size progress and gains, then I have one very important word for you … Intensity!
In order to increase strength and/or size in a well-conditioned person, a program that offers an overload of resistance with intensity emphasized, keeping you training in an anaerobic pathway must be implemented and maintained.
This involves fatiguing the intended muscle with intensity and to a degree in which it is not accustomed to on a regular basis. This can be done by fatiguing the muscle group being worked, by using a weight sufficient enough to fail the muscle within 30-90 seconds.
Most people when they have been exercising a while, make the mistake of changing things up by raising the number of repetitions they do; and for a well-conditioned individual, multiple sets of high repetition overloads are not sufficient enough to stimulate strength/size gains; nor do they recruit enough muscle mass to even cause a cardio-respiratory effect on the body.
This kind of training is generally ineffective (unless sports specific) at resulting in any kind of fitness or strength gains; and if the repetitions are too high, for too long can lead to over-use damage to the tissues, lack of results or regression, and frustration.
Well-trained persons should generally lower the repetitions to 6-12 using near maximal weight and/or utilize high intensity training techniques. This can be done in many different ways, and with many different exercises.
The workout is all about the basic implementation of advanced and high intensity training specifically on weight lifting. Focusing on using near max weight (as heavy as possible) and training each set to failure (completely unable to perform another rep with good form or at all) should be with proper professional guidance. This can be done in anywhere from 8 reps to 20 reps; but for one set only.
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