Bodybuilding Hacks: Slow Down Your Workouts
If you're powering through your workouts as fast as possible, you could be robbing your body of mass gains! Find out why slowing down your workouts and resting properly with each set can increase your muscle mass.
With all the focus nowadays on high-intensity exercise, it's easy to dismiss the benefits of low volume resistance exercises combined with higher periods of rest. Even so, there are a variety of studies that claim that you can reach a similar elevation of testosterone level and Human Growth Hormone (HGH) with low volume training as you can with high volume training, as seen in studies by Journal of Applied Physiology, International Journal of Sports Medicine, and Medicine & Science in Sports & Exercise.
Rather than getting into the science of proper rest for low repetition, heavy weight workouts, we're going to make it simple for you. Follow this rule and start putting on the mass you really want:
Bodybuilding Hack #1: Don’t race through workouts! CPT (carnitine palmitoyltransferase) levels in muscle are exhausted within the first 30 seconds of a set, and take 3-5 minutes to restore. Therefore, 3-5 minute breaks in between heavy sets are a smart strategy. Longer breaks are fine if needed!
Doug Hall (www.HallofStrength.com) is a former college athlete and Kinesiology major. He has always had a passion for fitness and for helping others. His extensive career includes over 17 years of training and educating clients in various fitness facilities in Michigan, Idaho and around the country. He recently joined the team of celebrity trainer of the stars, “Eric the Trainer” in 2012. This venture has included training many of Hollywood’s brightest movie stars and celebrities, UFC fighters, professional athletes and entertainers in Burbank, California and on location.
Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., Frykman, P., McCurry, D., & Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology
Kraemer, W. J., Gordon, S.E., Fleck, S. J., Marchitelli, L. J., Mello, R., Dziados, J.E., Friedl, K., Harman, E., Maresh, C., & Fry, A.C. (1991). Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. International Journal of Sports Medicine
Smilios, I., Pilianidis, T., Karamouzis, M., & Tokmakidis, S. P. (2003). Hormonal responses after varied resistance exercise protocols. Medicine & Science in Sports & Exercise