Just some of the aspects to considerations in designing a high intensity strength training routine that is efficient, productive, and safe:
· How heavy the weights should
· Amount of rest between each set
· Amount of rest after completing exercises on one muscle group before starting
· Sequence of exercises
· Pre-exhaustion sets
· Compound movements versus rotary movements
· Time under tension
· Unilateral versus bilateral movements
· Negative accentuated sets
· Active recovery between workouts
· Number of repetitions of an exercise for a particular muscle group
· Number of sets of each exercise for each muscle group
· Selection of specific exercises
exercise on another muscle group.
· Speed during concentric movement
· Speed during eccentric movement
· How often should the exercise routine be varied
· Amount of rest between each repetition
· Full repetitions
· Partial repetitions
· Range of motion
· Type of equipment
· Frequency of workouts
· Variable versus fixed intervals of time between workouts
· Alternating aerobic exercise and anaerobic exercise in one workout
· Length of time of the workouts
· Achieving momentary muscular failure
· Concentric only exercise
· Negative only sets
· Negative only workouts
· Static holds
· Rate of increase of resistance between sessions
· Level of fatigue
You can manipulate these variables and come up with large number of workouts that are safe, productive, and efficient. There will be trade-offs; there is not one perfect workout. Increasing speed increases force associated with injury, but it also increases the buildup of byproducts of metabolism (metabolites) that stimulate strength increases. You might opt for a less range of motion for less risk of injury but also result in less enhanced flexibility. Variety exposes the body to changing stimulus that it must adapt to, but at some point too much variety makes it difficult to track improvement.
It is best to keep it simple. If you manipulate too many of the variables you cannot tell what is working or not working. There is little need to make wholesale changes in the workouts as long as there is improvement, but it is good to throw in a workout that is out of the norm and a shock to the system. The body is challenged in a new way.
A personal trainer with experience in high intensity strength training can develop an effective routine and will know when and how to manipulate the variables. An experienced personal trainer can help you eliminate the trial and error, research, and possible injury involved in developing a high intensity train program on your own. The trainer will adapt the workout to address the specific concerns of the client.
The advantage of high intensity strength training is that it produces significant strength increases exercising as little as once or twice a week IF it's the right exercise program with the right trainer. At New Orleans Ultimate Fitness Trainers and at Personal Training Austin TX our personal trainers can guide you through a personal training program that will safely produce ongoing results, so you can avoid wasting time with trial and error and avoid possible injury.