Most gyms and commercial fitness centres have been indoctrinated by the "more is better" principal.
We have all made the mistake of thinking that if we don't get it right with 1 set we must do 3 to 4 sets to make up for a bad set. This is completely wrong.
Exercise physiology teaches us that anaerobic exercise must be brief and intense. To grow you must also rest properly in order to recover completely.
Some of you might have visited my gym and seen me push my personal training students through a workout. Some of them are hardly in the gym for 10 minutes yet are making rediculous gains like 1 to 1.5 kg weight gain between workouts.
Isn't this what you would call a productive training system. Beats those 2 hour workouts every day hands down.
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Mike Mentzer
Sharing views and experience about High Intensity Training.
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What about supplements
Good Luck - Kevin
I am asked on numerous occasions about the use of supplements? Which is the
best? What is necessary?
What people must understand is that all this wasted
effort and money if the basic principals of an anaerobic, high intensity,
maximum effort workout are not followed.
If your workout is short, very
intense and you are resting enough, your body has than done enough to stimulate
growth. Growth will then take place should there be enough nourishment in your
body.
How much work is necessary? The least amount in order not to disturb
the recovery ability. After a workout the body must first replace or recover
from the taxing effort before any repair or building of the muscle tissue takes
place. This does not mean that today you can train lower body and tomorrow upper
body as your body would have to recover and build before a further workout on
your top body should take place. So you see how necessary rest is.
How much
rest is needed? If you could imagine yourself squatting with 300 kg for a
maximum effort of five or six reps (it ahs been done) the amount of rest would
be possible three to four weeks before a similar workout could take place. Also
if someone would run the Comrades Marathon it would take at least three to four
month before they should start running again.
If you took sufficient rest you
would be able to, in the squatting example above, get out more than the five or
six reps achieved previously. Proof enough that you are recuperating and
building muscle tissue.
Now getting back to the first question. Some years
back test on bodybuilders and athletes, showed that the maximum amount of
protein a body can assimilate is 20g every four hours. This was on an athlete
with a very good digestive system who was able to have a half hour sleep after
every meal.
This means for us average human beings only about two to three
chicken breast every day. Your meals should be balanced. Proteins approximately
25% of your daily intake, carbohydrates 65% and fats 10%. This means of course
that supplements are over emphasized and anyone eating a normal, healthy
balanced diet should not need them.
I know many people eat very poorly and
aren’t getting enough fresh fruit and vegetables. They maybe need supplements.
Just keep in mind that if your body needs seven to ten mg of vitamin C, by
taking more doesn’t mean your body will absorb more. It will just use what it
needs and discard the rest at a wasted cost.
Proteins are
Fish
Chicken
Meat
Eggs
Carbohydrates are
Vegetables
Fruits
Full Grain Products
Some Dairy Products which should
also supply some fats which may also come from meat.
Good Luck - Kevin
Other products and services
For a list of products and services please send an email to kevinsmusclefactory@gmail.com and I'll send you a catalogue of products and services such as personal training, photo's, customised gym equipment and much more.
3 comments:
Hi Kevin, the site is looking very good. I do believe that most people cannot look past the number 1. The first time I heard that you only need one set to stimulate grow I thought it was a joke. I must confess when I did my first workout of HIT, I wasn't laughing or I should rather say it felt like I was running at full speed for a kilometer. My workout was finished after 20 minutes but I have never worked so hard in a gym that evening, even when I was training for hours in the gym I have never felt intensity like that. From Student at Kevin's Muscle Factory (Shaun).
I think you are helping us a lot with this site. Some of us thought that to have all this muscles we must train for 2 hours with heavy weights. But since i tried the heat. I see the results. I have trained for 7 years i only have trained the HIT way only 2 weeks and i feel like i wasted 7 years. I see tremondous developments thank you. (maxiwell)
Mike enticed me--over a month period--to switch to his Consolidation Routine late 90's. These are my results from 4 weeks:
Dates 5th July 1998 - 26th July 1998
Weight: 96.5kg (212.3#) - 99kg (217.8#)
Quad: 25.4 - 25? (I suspect fat loss)
Calf: 16.1" - 16.4" (the hardest muscle to grow)!
Chest: 47.1/4" - 49"
Forearm: 12.5" - 12.6"
Bicep: 16.3" - 16.5"
Waist: - 1/8th"
That's quite dramatic progress for a months work... on less than an hours total training!!!
I used the typical CR of 3 exs/sets with a 5/5 rep tempo. As an advanced trainee, I was berserk with enthusiasm, rearing to go days before I got the opportunity to train again.
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