Build your Best Physique while Creating Free Time

People waste their free time in the gym. Why? Because they're conditioned to believe what mainstream has spread like wildfire. Namely, the 3 sets of 10 reps training protocol which is the most commonly accepted method.

This was first introduced in WWII by Thomas Delorme to rehab injured soldiers due to hospital bed shortages. It was effective at helping the injured; however, it offers only time waste to the non-injured.

The 1st of 3 sets was made to be a warm up set at 50% effort, the second at 75% effort and the final set at 100% effort. The soldiers were eased into the training due to their injuries... fair. But why do healthy people still practice these methods? You got me!

The real answer is popularity--these high volume training methods were advocated by high profile figures such as Arnold Schwarzenegger and then blew out of proportion from there. Now we have a widely accepted protocol which eats up personal free time each session.

We're convinced by the main stream that 3 X 10 reps is the standard and when you tell humans something enough times they take it as truth without further research... just human nature at play.

For 20 years I trained using these volume principles and I want them back! As a single dad of 4 and a fitness enthusiast I often found myself between a rock and a hard place for time; until last year when I felt that I finally cracked the Davinci code for efficient training. I remember this past summer feeling so grateful that I discovered the most effective training protocol I've ever known after years of trying methods such as: 3 X 10 weights, 5X5, sprinting, plyometrics, calesthenics (inc. gym rings) and various combos of each.

The answer to the Davinci code is High Intensity Training (HIT) which focuses on intensity vs volume. It's literally quality vs quantity.

HIT is designed to signal a metabolic response in the muscle tissue for it to grow stronger in as minimal time as possible. This signal is rarely if ever reached in the first 2 sets of the 3 X 10 protocol. It is not usually until the 3rd set that the trainee comes close to awakening muscle growth stimulus.

HIT activates this stimulus by way of a single set to temporary muscle failure. Which tells us that the first 2 sets in 3 X 10 are basically useless.

Benefits of HIT are that it increases your cardiovascular fitness and muscle strength in a shorter period of time. Studies have shown that HIT can improve cardiovascular fitness by as much as 28% in as little as 1.5 months. Additionally, HIT has been shown to increase muscle strength by as much as 30% in just a single month.

Furthermore, it facilitates weight loss by burning more calories than traditional training methods. It burns more calories per minute than steady-state cardio, and also continues to burn calories at a higher rate even after the workout is over.

HIT is additionally more time-efficient because it can be done with minimal equipment. It can be done with bodyweight exercises, resistance bands, or dumbbells, so you don't need a gym membership or expensive equipment to get started.

You also do not need any stretching or warm up period before or after training. Neither offers any benefit to the strength training session. The initial slow rep set for each muscle group acts as the warm up. It is slow and safe.

Additionally with HIT you can get into the absolute best shape of your life with zero cardio needed and with a resulting lower resting heart rate. Cardio is a myth. Plain and simple. Recent studies are disproving it's efficacy and have revealed instead that strength training is a cornerstone for improving cardiovascular health.

To get started with HIT the basic idea is to target each major muscle group in the body and start with a full body work out twice weekly. Why? Because muscle training is systemic, thus training the entire body signals the needed response for the muscular system to adapt and grow stronger.

A full body session should be performed in the beginning until your body can no longer tolerate a full body session twice weekly (usually after several months). At that point it is best to switch to a split routine of upper body and lower body once weekly with at least 2 days rest between.

Get started and reclaim your free time while building the most optimal physique for your genetics. The main points to keep in mind when implementing this new protocol are the following:

• ~5 second cadence (so 5 seconds to lower the weight and 5 to lift)

• Total workout should consist of no more than 10-12 exercises

• Do 1-2 exercises per major muscle group (chest, back, shoulders, biceps, triceps, quads, glutes, calfs, abs)

• While getting used to training to failure you can implement a drop set as a second set if you don't feel you went to absolute muscle failure (the point that you cannot do another rep - concentric phase)

• Maintaining proper form is very important because we're aiming for quality training

• When approaching muscle failure maintain a strong contraction on the last rep until the muscle gives out then slowly lower the weight to complete the single set

This protocol is the most effective and safe strength training methodology. The slow pace of lifts makes so that there are no explosive movements which cause risk of muscle tear and various other injuries. HIT has actually been show to correct injuries and defective body parts by strengthening the muscle around the area.

May you find this to be a time saviour in your life by implementing quality movements during your work outs in place of lower quality movements at higher quantity. You're doing the work out anyway... Might as well do it properly. Efficiency is the name of the game!

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If you'd like specific direction on training properly and efficiently as well as matching your diet to your goals I'm happy to assist. Hop on a one hour call with me for only $99.

You can book your time below where I'll give solid direction to train efficiently for the rest of your life and answer any questions you may have.

With love,

- Kristien

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