Elite Training
Types of Training
-Muscle Confusion
-Circuit Training
-Interval Training
-Max Interval Training
-Failure Training
-Cardio Equipment
-biking
-eliptical
-treadmill
-rowing
-stepper
Make sure to consult a physician before beginning exercise of any kind. These exercises must be performed at your own risk.
Muscle Confusion
If you want to get really cut and really strong really fast than you have to do what is called “muscle confusion”. Muscle confusion is switching up the exercises that you do so that your body doesn’t adapt to a particular set of exercises. For example, the first week for your arms workout you do
Curls 3×8
Tricep kickbacks 3×8
Shoulder presses 3×8
The next week should be working out the same muscle but a different exercise. So for example the next week would be:
Hammer Curls 3×8
Lying down Tricep Extensions 3×8
Shoulder Flys 3×8
This way your muscle can’t get used to one workout so it becomes harder for the muscle and when it is harder on the muscle the greater your results are going to be. This is the concept of muscle confusion. For a good muscle confusion workout click on the link below.
Circuit Training
Circuit training is a great way to get in shape as it helps to develop both strength and cardiovascular fitness simultaneously. Its not a way of how you perform a particular exercise, but it is how you structure it. This form of exercises is popular among athletes. The way this is structured is you take 4 to 8 different exercises and put it all together. Here’s an example,
pushup
pullup
bicycle machine
squat
hanging leg raise
box jumps
shoulder flys
Curls
Now you would perform as many as you can do of each exercise for 30 seconds to 1 minute with no rest between exercises. Once you complete every exercise you have completed one circuit. After one circuit you rest for 2-3 minutes and repeat the circuit. You would repeat this circuit about three or four times depending on your fitness level.
Note: with the exercises that have weight like a bench press or curls only use about 60% of your max.
Interval Training
Interval training is usually used for cardiovascular exercises. The way that this works is you take a cardiovascular exercise like running and you use about 60% of you max for 30 seconds to 3 minutes and then run at your max for 30 seconds to 1 minute (depending on your fitness level). This will allow you to burn fat faster and increase your cardiovascular strength. If you already go for runs and are thinking about distance and length, get it out of your head because doing interval training will decrease your distance and time because it is more intense. After doing this for a couple of weeks you’ll notice that if you just go for a jog you will be able to run for a lot longer than you usually would have been able to. This is a very effective training method especially if you don’t have a lot of time to workout this cuts the time without cutting the effectiveness of your workout.
Max Interval Training
This is very similar to interval training but better. Instead of jogging for 3 minutes and then sprinting for 30 seconds its switched. You sprint for 3 minutes and then take a 30 second break. An effective way to do this is to pick 3 different cardiovascular exercises and perform each at your max for 1 minute and then take a 30 second break. This will get you cut really really quick and again will take less time out of your day and be more effective than a 30 minute run. For a great max interval training program click on the link below.
Failure Training
This one might sound a little confusing considering no one wants to fail but this type of training will help to gain size and strength with resistance exercises. For example, when you do a curl you pick a weight so that you fail at 8-10 reps. well once you reach failure with the curls use your other arm to help you pump out 1-2 more reps. Only use other arm when your arm cant continue moving up and then your other arm helps. This will help you get better results faster as it is forcing your muscle to keep going when it thinks it cant go do any more. That is the concept of failure training. This will get you big and strong really fast.
Note: This only works for arms and legs when training alone. It can be done for other body parts but you need a partner to help you.