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Max OT Workout
Maximum Overload Training
It is more than likely that the reason you are reading this and the reason that you are training with weights is because you want to put on muscle. But if you want to put on muscle fast then you need to do it correctly in order to get results fast.
There are many different ways that you can train and it is probable that you will put on good quality weight simply because you are increasing your strength. The reason why a muscle grows is because it is stressed beyond the point that it normally lifts.
But if you have found that after training for years that you have stopped putting on muscle as well as the working weight that you train with then you have reached a plateau. It has been scientifically proven that the shorter the duration of training the maximum of hormonal (HGH) spikes you will get.
If you are training hour after hour then you are simply increasing the secretion of cortisol which is a catabolic hormone and will slow down any growth that you might get from training. The worst part is that you will also be pacing yourself in a workout that takes your two hours or more.
It is all about intensity and if you have been training for a long time then you need to slow down, train harder and for a shorter period of time if you want to gain muscle. What this means is that training with heavy weights using reps like 3 to 6 reps per set or maybe start with 6 and then add weight and go to 4 or even 3 reps.
If you want muscle growth then you need to train hard and fast in order to maximize the stress on your white, fast-twitched muscle fibers. Any other fiber has minimal growth potential in comparison and it is scientifically documented that the way to hit these white fibers is with a heavy weight in a 3 to 6 rep range.
If you want to train the red or slow twitch muscle fibers then you need a different approach completely. If you are doing any higher reps than 6 or 7 then you will be drawing excess lactate into the muscle, thus fatiguing the muscle.
It has been scientifically proven that your Krebb's cycle which is the production of ATP or energy is going to take anywhere from 90 seconds to 3 minutes to recover. This will also depend on the specific muscle group that is being trained but generally this is true for all muscles.
This means that you should rest about 2 to 3 minutes maximum between sets when training so that you are not compromising on the next set and have recovered correctly before starting the next set. This is important if you want to get maximum muscle gains from your high intensity workouts.
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