Back in the old days, it was common for athletes to spend two hours or more a day training in the gym with heavy weights and long leisurely breaks between sets. That approach worked to a point, until one’s body adapted to the workload, then progress would stop. The common solution was to spend more time in the gym doing more sets, which was effective some of the time, but soon bodies would adapt, and progress would stop. Eventually, athletes who followed this path fell prey to an injury, overtraining, or simple burnout.
Any activity that involved an elevated heart rate was considered counterproductive to building muscle and strength. There were even some athletes who believed that stretching would somehow reduce ones strength. But those myths have long since been dispelled. Now the pinnacle of athleticism is achieved through high-intensity workouts using various forms of resistance, which develop strength, muscle size, and along with a sound nutritional plan produce lean and fit bodies. Endurance, agility, strength, size, and power can all be achieved through more intense and athletic training that will build a body that looks great, but is capable of doing great things as well.
After a month-long break from training due to illness and travel, I ventured back to the gym this week. I always start off with a slightly lower intensity and training volume after taking a break. I want to make sure I can recover in time to do another workout the next day.
My workouts rarely take longer than thirty minutes, not counting time for stretching. This week, the workouts are only fifteen minutes long, but I pack as much work as possible into each session. I like to focus on larger body parts and choose basic compound exercises when I come back after a break. Squats or leg presses, deadlifts, bench press, and I may throw in some battling ropes, or kettlebell swings, and some abdominal work. If time permits, I may hit a beach run for distance or sprints in the deep, dry sand. I train for thirty seconds, rest for thirty, then go again until I have completed five sets on that movement.
The idea is to build my conditioning and muscular endurance. After three weeks, I will start to throw in some Muay Thai and Boxing work on the heavy bag. I like to do one day of intense resistance work and heavy bag the next day, then repeat that cycle throughout the week. I like to train five days a week and take my weekends off to rest and spend time with family. When my conditioning has returned, I change things up to keep my body working to adapt and improve. I will plan to focus on a particular skill or aspect of human performance.
High-intensity training is the key. Push your body to failure, rest for thirty seconds, then do it again. Very soon, you will notice how quickly you can recover and how much your strength improves as your muscular endurance improves. It’s not comfortable or easy work, but I find it to be extremely effective, and results come alarmingly fast when you push yourself to the limit with every set and every workout.
If you haven’t done high-intensity training before, then start with light weight. In fact lighter than you probably think. By the time you hit your third set you will reconsider your choices if you start off to heavy. Plan to do only 3 exercises, five sets of eachDo one exercise, 30 seconds training hard, 30 seconds rest then repeat for five sets.It’s not for everyone. You need to be mentally prepared to work in that space where your body is screaming for oxygen, your muscles are on fire, and your limbs feel completely spent. If you are ready to win, then you hit the gas and go harder at that point because you know what the reward will be, and trust me, it’s worth it.
