The Exercise Secrets of High Intensity Strength Training

The exercise secrets of high intensity strength training are fairly simple - they just take some knowledge, a lot of willpower, and a drive to better yourself. As a coach and consultant teaching HIT for the past eight years - I'll just tell you everything you need to know to get a great start and keep going in the right direction. 

The majority of people are thinking about exercise, fitness, and health from a viewpoint that's not really useful - most times filled with mythology and assumptions passed down from one high school gym coach to another.

High intensity strength training trainers AND body builders know a few things that the rest of society doesn't and once you put these principles into play you are going to live a stronger, happier, and more mobile life simply due to your ability to do more.

Dr. Doug McGuff explains this problem well in quite a few of his hour long talks  - as we age the most that we can do lowers until it intersects and crosses the threshold of the LEAST we can do, which is dead.

Putting muscle mass on our bodies is one of the only things which grows that gap between the least we can do and the most we can do.

The Exercise Secrets of High Intensity Strength Training: It's Just Scientific Truth

For people who do use the exercise secrets high intensity strength training and continue to use it consistently - 

Their lives are moving in an upward trajectory because they are getting stronger and staying on the track for functional ability for a life time.

For younger people who don't use high intensity strength training they'll exercise until they get injured because they aren't observing the laws of physics, doing jerky motions and putting insane stress on their connective tissue and they participate in strength training -

And then of course seniors and elderly are just excluded from the real exercise category altogether while uneducated people have them doing pointless physiotherapy foolishness like sit and be fit because they ALSO do not understand the laws of basic biology.

(Imagine being in the "fitness" industry and being THAT ignorant…)

In order to get any type of adaptive response the biological stimulus must be intense (or productive) enough.

In order to do this safely we must be able to put in enough effort while eliminating enough momentum to make this safe.

When we push our muscles to the clinical moment of momentary muscular failure our bodies create natural immune building proteins and reverses aging on a genetic level.

Anyone and everyone can get started with high intensity strength training - my parents doubled their strength in their early 70's and we all continue to train every week as we will continue.

Three important things I want to mention today -

Exercise Secret ONE of High Intensity Strength Training

1. Make your workouts as effortful as possible -

this is important due to something called Dr. Henneman's size principle.

See, motor units are recruited from smallest to largest - in the very last moments when we can't hold the weights for one more moment, that is when the most health benefits and productive results come in.

That is what makes the exercise secrets of high intensity strength training so effective and...

This is also why sit and be sit does absolutely nothing for older adults, they could be doubling their strength instead, doing exercise safely and helping to mitigate over 37 chronic illnesses in the process.

I am happy if people are doing some sort of strength training, but I've seen the difference between "regular volume training" and HIT and there is no comparison, especially in older adults.

High intensity strength training gets superior results for all ages, and ALWAYS for older adults.

While teaching high intensity training I've had clients regularly have "miraculous improvements" in their health, of course it's no miracle at all - it's just how the body works if we train properly.

Exercise Secret TWO of High Intensity Strength Training

2. Make your movement VERY slow when putting forth full effort

No need to jump up and down, do jerky movements, or put yourself in danger -

High intensity strength training calls for slow, calculated, purposeful movement coupled with deep intentional breathing and good form, we can all stay completely safe and get tons from workouts.

If you are working out on machines or with dumbbells use 5-10 second repetitions and very slow movements.

If you are following the exercise secrets of high intensity strength training at home and increasing intensity with timed static contractions - with each gradual growth of intensity take 5-10 seconds to increase OR decrease pressure.

There is a video down below that guides frail and weak elderly individuals through a whole workout at the dining room table.

The video below guides seniors through a workout at home IF you can get up and down off the floor

Exercise Secret THREE of High Intensity Strength Training

3. Make the environment of your organism be right for an adaptive response -

You HAVE to be consuming enough protein to continue getting amazing results from exercise. That's the bottom line. And you can even gain muscle while losing calories at the same time.

The formula -

consume one gram of protein a day for every pound of your target body weight.

If you want to weigh 170 lb then consume 170 grams of protein per day

 If you are putting in enough effort you will want to take at least one day, most times two days between workouts.

See you can workout really often for a long time OR you can put in maximum effort.

There is NOTHING wrong with volume if someone LIKES spending all their time in a gym. I get it, it's a culture for some people, the whole gym thing.

But not for me - Short, intense and productive sessions lead to being able to take off two days between workouts and getting incredible results.

The exercise secrets of high intensity strength training are all based on scientific principles -

If you follow the advice of keeping a healthy high protein diet

And at the same time do HIT consistently, once or twice a week -

Your body will slowly begin to change and if you stick with it all you WILL live a longer, stronger, and more mobile life.

And for most people that means a WAY happier and more rewarding life, especially being able to stay mobile deep into our older age.

Download any of my FREE PDF guides below!