Weight Bar
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Maximizing Your Weight Lifting Effort
So how do we find time to pump iron? Some people say you need an hour or more in the gym lifting weights. Other people say you can maximize your time and only need a 30 minute session. So how much do you need?
Bottom line every body is different. What produces results for one person might not give you the same results. So in reality you need to try things and test them to see what results you get. This in no way means you will not get results from 30 minutes.
To make this type of workout effective you have to work hard, and you must work the major muscles of your body. That means the dreaded heavy lift. Yes, squats, dead lifts, bent over rows, bench press and shoulder presses if you want to. The reason shoulder presses are optional is that your shoulders all ready got lots of work from holding the bar.
This kind of workout is intense and short and it is necessary that you take time between workouts to recover. You are not dealing with a large volume of work here just brief hard work. This is a time efficient and effective way to develop muscle. As with other weight training, you need to get enough protein from food and supplements like a meal replacement drink. Your body needs proper nutrition after a workout to built that muscle mass, and protein plays a key role.
An excellent meal replacement packet like AST’s Ny-Tro Pro-40 is a great example of what you can use to assist your body in getting the best nutrition.
Frequently this style of training is referred to as HIT or high intensity training. Some people swear it doesn’t work and others do. Lots of people have been able to gain 10 or more pounds of muscle in a month from this style of training. Does it mean you will? Who knows, remember you are unique.
The HIT system involves brief but intense workouts using no more then 4 or 5 exercises that where described above . For each rep use a count of 5 seconds for both the directions in strict form. You will need to use a weight that has you reach failure between 8 and 12 reps. This is the basics of a HIT routine that should not take you longer then 30 minutes.
One last point to clarify taking each set to failure; this is the point when you can no longer continue moving while maintaining strict form. If your form breaks stop the set. There is no reason to risk injury trying to do more by relaxing your form. ~ One final point to clear up questions regarding what failure is. Failure is when you can no longer move the weight while keeping strict form. When you are unable to move the weight anymore using perfect form then you have reached failure.
Gravity Bar Body Weight Training
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Jim Beam Four Golfball 10 oz Loball GlassTumbler Heavy Weight Bar Glass NICE US $7.99
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DISARONNO 2 Tumbler Glasses Heavy Weight Bar Glass NICE US $4.99
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Guerin Rife Two 2 Bar Hybrid Mallet Putter Cover Weights US $46.45
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1999 2012 Suzuki Hayabusa Busa CARBON SPIKE BAR ENDS US $12.95
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FARABI SPORTS weight lifting wrist support gym bar strap hand strap camo pair US $6.30
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SET of 2 GENTLEMAN JACK BAR GLASSES GLASS ROCKS WHISKEY HEAVY WEIGHTED TUMBLERS US $21.99
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