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Mike Oxlong · 01-20-2009, 04:56 PM

I've been reading a book put out by Men's Health about High Intensity Training.

They really encourage you to work out your entire body every session rather than a few body parts every session. Like someone else said use supersets as well.

One of the keys to muscle gain is to make sure you really get rest and the proper amount of sleep in between workouts. Your muscles aren't growing while you work out, they grow while you are resting.

The book claims that you shouldn't workout any longer than 45 minutes per session. After 45 minutes your body quits producing testosterone and starts producing cortisol (I think that is the name) and apparently that causes fat storage.

It seems like everyone has a different opinion on what works best, and it seems like there are new studies out all the time that tell you the newest most efficient way to work out.

I have been using this Mens health program for a while and I do think it is pretty good. Mind you I am likely not working out at quite the intensity they reccomend. They say you really need to go all out for that 45 minutes lifting as much as you can with minimal rest between sets.

Here is an example of mine:

12 reps Squat presses
12 reps Incline Bench press
12 Reps Lunges with Shoulder press
12 reps barbell rows
No rest between these sets.
Then rest 1-2 minutes and repeat

Rest another 1-2 minutes
12 reps dips
12 reps bulgarian split squats
12 reps pullovers
12 reps curls

Rest a minute and repeat.

I mix some ab work in as well before and after. When you aren't resting between sets it really works your cardio as well. You heart gets a good workout.

I think everyone needs to find their own style that works for them, but so far I have been getting good results from this.

01-20-2009, 04:56 PM	#20
Mike Oxlong Got Oliver Klozoff Join Date: Feb 2003 Exp:	I've been reading a book put out by Men's Health about High Intensity Training. They really encourage you to work out your entire body every session rather than a few body parts every session. Like someone else said use supersets as well. One of the keys to muscle gain is to make sure you really get rest and the proper amount of sleep in between workouts. Your muscles aren't growing while you work out, they grow while you are resting. The book claims that you shouldn't workout any longer than 45 minutes per session. After 45 minutes your body quits producing testosterone and starts producing cortisol (I think that is the name) and apparently that causes fat storage. It seems like everyone has a different opinion on what works best, and it seems like there are new studies out all the time that tell you the newest most efficient way to work out. I have been using this Mens health program for a while and I do think it is pretty good. Mind you I am likely not working out at quite the intensity they reccomend. They say you really need to go all out for that 45 minutes lifting as much as you can with minimal rest between sets. Here is an example of mine: 12 reps Squat presses 12 reps Incline Bench press 12 Reps Lunges with Shoulder press 12 reps barbell rows No rest between these sets. Then rest 1-2 minutes and repeat Rest another 1-2 minutes 12 reps dips 12 reps bulgarian split squats 12 reps pullovers 12 reps curls Rest a minute and repeat. I mix some ab work in as well before and after. When you aren't resting between sets it really works your cardio as well. You heart gets a good workout. I think everyone needs to find their own style that works for them, but so far I have been getting good results from this.