6 High-Intensity Training Secrets To Advance Your Gains Faster!

Summer is just around the corner, and if your body still isn't beach ready then you need to shape up fast. Try these 6 High-Intensity Training secrets for a fast summer shape up!

Article Summary:
  • Interval cardio is perfect for building lean muscle and burning body fat.
  • Keep your workouts between 45 minutes and 1 hour.
  • Incorporate advanced training techniques into your workouts.
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    6 High-Intensity Training Secrets
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    1. Adjust Your Training Split:
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    Circuit training and power/hypertrophy routines are excellent ways to hit your full body and maximize lean muscle gains while burning fat.

    Perform one to three sets and vary your rep ranges from as low as three to as high as 20 to shock your body and force new muscle growth.

    Circuit Training And Power/Hypertrophy Routines Are Excellent Ways To Maximize Lean Muscle Gains While Burning Fat.
    Enlarge Click Image To Enlarge.
    Circuit Training And Power/Hypertrophy Routines Are Excellent
    Ways To Maximize Lean Muscle Gains While Burning Fat.

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    2. Keep Your Workouts To Less Than One Hour:
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    In order to maximize the fat-burning potential of your workouts, keep them between 45 minutes and one hour and minimize rest time between sets. Keep your rest to between 30 seconds and a minute.

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    How Long Do You Spend In The Gym?

    Less Than 30 Minutes
    30 - 60 Minutes
    60 - 90 Minutes
    Over 90 Minutes

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    3. Interval Cardio:
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    Steady state cardio is a thing of the past. Maximize your time and give up your 45 minute low-intensity cardio sessions and try interval cardio.

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    Interval Cardio Training!
    Here's why you should try interval cardio, including fat loss, downfall of low intensity exercise and ways of doing the intervals.
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    Not only is interval cardio effective at preserving lean muscle and burning body fat but it is also great for your heart. Try this routine the next time you hit the treadmill:

    Minute Speed Incline
    1 4.5 1
    2 5.0 1
    3 5.5 1
    4 6 3
    5 5.5 0
    6 5.5 0
    7 6.5 4
    8 5.5 0
    9 5.5 0
    10 7 5
    11 5.5 0
    12 5.5 0
    13 5 1
    14 4.5 0
    15 4.5 0

    Remember to cool down for three to five minutes. Incorporate interval cardio into your routine two to three days per week. If you decide do to interval cardio on the same day as a weight workout, perform the cardio after you hit the weights.

    Incorporate Interval Cardio Into Your Routine Two To Three Days Per Week.
    Enlarge Click Image To Enlarge.
    Incorporate Interval Cardio Into Your
    Routine Two To Three Days Per Week.

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    4. Use A During-Training Supplement To Enhance Your Lean Muscle Gains:
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    In a recent clinical study on strength and muscle, exercise physiologists at an Australian university conducted a revolutionary experiment to measure the effects of intra-workout supplementation.

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    Test subjects consumed key components of an advanced formula during their workout and were evaluated for hormonal and muscular adaptations as well as biochemical response.

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    After 12 weeks, the results were simply mind-blowing. Test subjects using the key components of the advanced formula during training jacked up their maximum strength by 39 percent!

    Subjects using the key complex during training increased their max leg press by 39 percent more than subjects using a placebo (463 vs. 334 lbs.). Subjects also packed on a greater percentage of bar-bending muscle than the placebo group (9.04 vs. 3.97 lbs.). Most amazingly, these test subjects only trained twice a week.

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    Intra-Workout Supplements!
    The goal of any bodybuilder is to build a lean, dense, muscular physique. Here's more on the importance of intra-workout supplementation!
    Author:
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    MuscleTech

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    5. Maximize Every Set:
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    Don't let a set go to waste. In order to get the most out of every single set, incorporate advanced training techniques like drop sets, partials, rest pause, and negatives.

    Drop Sets:
    Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

    Partial Reps:
    Partial reps involve performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

    Rest-Pause:
    Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.

    Negative Reps:
    One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

    This will ensure that when you're finished your workout you've left it all on the table and did everything you could to maximize muscle gain.

    Don't Let A Set Go To Waste.
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    Don't Let A Set Go To Waste.

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    6. Keep A Training Log:
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    In order to experience the full benefits of high-intensity training you must try to increase the resistance used or the reps performed every workout. By challenging your muscles each workout you will force them to adapt to the imposed demands.

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    By keeping a training log, you'll not only take the guesswork out of your workouts but you will be able to monitor your progress, allowing you to make adjustments as necessary.

    By Keeping A Training Log, You'll Be Able To Monitor Your Progress, Allowing You To Make Adjustments As Necessary.
    Enlarge Click Image To Enlarge.
    By Keeping A Training Log, You'll Be Able To Monitor Your
    Progress, Allowing You To Make Adjustments As Necessary.

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    Conclusion
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    By incorporating high-intensity training into your workouts you'll not only be more productive in the gym but you'll spend less time working out and more time enjoying the results. Make the switch today!