Hi-intensity anaerobic exercise is the imposition of the highest stimulus on a particular muscle in the shortest period of time until total muscular failure is reached. For an exercise to stimulate hypertrophy it must recruit the greatest percentage of muscle fibres to maximally contract. This can only be accomplished by using sufficient resistance as a stimulus to cause a particular muscle extreme distress. Anything less than this type of hi-intensity work will not stimulate optimal hypertrophy.
To train with the greatest amount of intensity, the following principles must to be adhered to:
- The exercise must be performed in the strictest form in order to place the greatest stress on the muscle being exercised.
- Maximum resistance must be used to allow at least 8 repetitions to be performed.
- Because 8 repetitions were performed in the previous workout, then the goal of this workout is to surpass 8 repetitions and perform at least 9 or more repetitions until positive failure is reached.
- Perform 3 to 4 negative (10 second drop) repetitions to failure at the end of the set
- After 10 second negative repetitions are no longer possible, finish each set with several static repetitions to failure.
- Move from the first exercise for the body part being exercised, to the second exercise with zero rest.
- Always perform isolation exercise first for a body part
- Follow this with a compound exercise movement to thoroughly stimulate the particular muscle being exercised.
Fitness TipAdhere to exercises that specifically target the muscle to biomechanically contract first by an isolation exercise. Follow it immediately by a different exercise that causes the muscle to contract from an opposing angle such as a compound exercise. In a small body part (such as biceps), 2 such exercises are required for maximal growth.
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