Page 13 - NGA NATURAL mag - Winter Issue
P. 13

vs. Intensity
Fishing requires a lot of patience, but the ultimate prize is what makes the waiting worthwhile. However, there is a trick to
hooking the big one. When you feel the ish nibbling at the bait, you must remain very still for a moment before giving the pole a quick tug to snag the hook into the ish’s mouth. This is where the skill comes in to make sure not to tug too soon before the ish catches its mouth around the hook, yet not too late before it gets away; but once you’ve got it hooked, you’re home free.
The above is an analogy to the requirements for the facilitation of muscle growth. There is only a small win- dow of time during this, which proper applications must be applied to achieve optimum results. It is only during this brief period that the ‘opportunity’ exists to expose the target muscle group to as much intensity as pos- sible. The greater the intensity, the greater is the muscle stimulation. If this fails to occur during a small given time frame, it will be too late to achieve it later. you can chase the genie all day long after that and never catch it.
High intensity training literally makes high volume training impossible because true intensity can only be sustained for such a short time anyway. Doing more work does not equal intensity, but places an excess burden
on the overall recovery ability of the entire system as
well as to the individual muscles themselves. The pursuit of intensity by simply performing more overall volume, results in over training. When high intensity is properly applied, an excess volume of exercise is not only unnec- essary, but also counterproductive.
To reach maximum levels of intensity however, there
is also a minimum requirement for the volume of exer- cise that must be performed. High intensity must be combined with adequate volume of exercise in order to bring the target muscle to the point of achieving optimal muscular contractions. This reciprocally afects the activa- tion of the greatest number of available muscle ibers, whereby a state of ‘threshold’ is reached. This occurs somewhere during a series of multiple sets; multiple sets being another requirement for growth.
A valuable side efect of having reached ‘threshold’, is that large quantities of blood are rushed to the afected area. This results in a tremendous “pump” which while this is an indicator; it’s not a requirement for growth. It is when intensity and volume meet that maximum growth stimulation occurs. Giant sets are a very efective way to accomplish this. unlike straight sets that only allow lim- ited amounts of intensity, giant sets enable these limits to be extended further. Giant sets take the muscles to their threshold, or “saturation point” bringing them to the point of maximum growth stimulation.
The term intensity as it pertains to bodybuilding train- ing, is generally considered an adjective to momentary muscular failure. When analyzed independently however, these two terms should be deined separately. Webster’s dictionary deines failure as, “losing power or strength”, which is not to suggest a complete inability to perform beyond the point of momentary failure.
For our purposes, we can deine momentary muscular failure as the capacity for a muscle to perform a maxi- mum number of possible repetitions against a speciic measure of resistance. Intensity on the other hand, is
not bound by the conines of such limitations. The term, “momentary muscular failure”, implies limitation; and is
therefore only a component of intensity. Intensity goes beyond the point of momentary muscular failure and is actually an extension of it.
Threshold is attained when requirements beyond maximum momentary efort are applied to achieve the highest possible levels of intensity. While a side efect
of high intensity training, is an increase in muscular strength. This will not be produced without an increase in intensity. The side efect of both being increased muscle growth. With the proper applications of volume, inten- sity and a reasonable period-of-time, threshold may be achieved sooner or later; the most important thing is that it is achieved.
High levels of intensity are not entirely achieved how- ever, by simply increasing the levels of resistance. Other important factors must also come into play. Optimum growth stimulation will not have been achieved until
the target muscle group has been exposed to radical changes in its training environment. This occurs only with proper measures in applications of volume, resistance, intensity, and time. n
One Step Beyond
NGA NATURAL mag 13


































































































   11   12   13   14   15