قالب وردپرس درنا توس
Home / Fitness and Health / HIIT workouts will not build muscle as you think

HIIT workouts will not build muscle as you think



You want a full biceps and a bigger, wider breast. They want superheroic shoulders and a torn, chiseled back. What should be your next step? Leave the high-intensity interval training you are constantly participating in. At least you should stop putting it at the center of your workout.

I see it all the time. HIIT is currently the buzzword of fitness and, in my opinion, the second most congested term in the business. Too many people brainwash the group's fitness industry and think that 40 seconds, 20 seconds off Burpees, push-ups and squats would give them an action-hero body. It will not.

Advertising ̵

1; Below

HIIT has a place in every routine and is the perfect destination for a quick workout. Properly done, the protocol will result in a short work phase, followed by brief rest periods that can cause your body to burn for hours and burn fat. The routines are also an excellent way to build a strong cardiovascular system, and in certain situations increase your explosiveness and your sportiness.

However, if you want weapons of the Dwayne Johnson type, drop the ropes and burpees and bring the right weights. Have you ever seen The Rock Burpees made? That's what I thought.

Why should you cool off at HIIT? First, three important reasons:

1. More Load, More Profits

To build muscle, you gradually need more of your muscles. This generally means that you need to lift heavier weights throughout your workout. HIIT does not put you in an ideal position to do this. The rest periods never let you fully recover, so you can lift with clean shape.

  Gym - Men's Workout Barbell [19659010/GettyImages Marco_Piunti

What Happens Frequently: People Who Want to Build Muscle are trying hard to move in the HIIT classes, however their shape breaks down: shoulder presses become push presses and jerks, and biceps curls turn into bends. All exercises become less stressful for the muscle and more for transferring the impulse, because this is the mechanic the body uses when exhausted.

Advertising – Continue Reading Below

HIIT can trigger initial muscle growth, but you will eventually get frustrated because the gains will cease.

2. Failure to Concentrate

Most HIIT Routines Try One To round off the fatigue on a muscle group, you need to train multiple muscle groups in one session. So instead of making 3 sets of traditional biceps curls followed by 3 sets of a hammer to insulate a muscle, make kettlebell turns and then immediately hit the deck for pushups, allowing your thigh muscles and glutes to recover.

  Killer Bicep Finisher

Men's Health

Unfortunately, this type of repetitive structure robs you of the greatest qualities of traditional weight training protocols: the ability to focus on one or two muscle groups per session.

HIIT It does not provide enough recovery time to build a strong connection between mind and muscles. You're constantly training another part of your body so you do not get fluids on any exercise. You'll never get the feeling that bodybuilders call a "pump" when blood flows to a targeted and isolated muscle for nourishing, muscle-building nutrients.

3. High Frequency, High Failure

HIIT you can not do every day (unless you are Odell Beckham-fit). Most training experts – at least the good guys – run you through a full HIIT training twice a week, giving your body time to recover. Do too often HIIT and here's the result: your intensity decreases from workout to workout, and for the third day in a row you can not work so hard.

Advertising – read below

Advertising – read below

This problem does not exist for medium intensity programs. Yes, you need to recover – but in a protocol where you train different parts of your body every day, rest is organic. You hit your chest one day, then your chest muscles may bounce to your legs and biceps for the next two days.

THE NEW HIIT PLAN

If you're serious about building muscle, you can keep HIIT in your routine – but not in the same way as in the fitness group cycle. Instead, start with body part-specific workouts (you'll find many of them here), so you can really pack the size you want.

You can finish any workout with 10 to 15 minutes of HIIT work, as it increases your heart rate and your body moves, building your cardiovascular system and frying fat. Or run a full-length HIIT training once or twice a week. Use the session to supplement your muscle growth program.

This will give you the best of both worlds. You can still take part in these trendy fitness classes – but your superhero-sized muscles will continue to build and your hard work will pay off.


Source link