In Part 1, Sami talked about what most of us aren’t even aware of when it comes to resistance training, particularly how this kind of training repairs the body in so many ways. Resistance training has so many great benefits, but how can you truly make the most out of it? What steps should you need to follow? What kind of weights should you use? How much time and money does it take to receive resistance training at its best?

Here’s what he has to say:

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Big benefits does not mean big time investments

Rep = A single cycle of lifting and lowering a weight
Set = A number of consecutive reps without rest

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There are multiple different ways to approach resistance training. Most bodybuilders I know will devote separate days to practice different muscle groups, and a common pattern is to do three sets of each exercise with around 10-12 reps. This, however, takes quite a lot of time especially for someone who just wants to be fit and get the benefits of HGH without having to obsess about going to the gym five times a week.

I am using the slow one-set-to-failure approach, which lets me do a full-body workout once or twice a week and I end up spending about 45-50 minutes at the gym each time, including warming up before and cooling down after the actual strength training. The time I spend doing strenuous exercise is about 30-35 minutes.

To maximize the release of HGH, you should focus on multi-joint exercises that strain large muscle groups, such as squat, bench press, leg press, shoulder press, deadlift, dip, bent over row etc. Rest at least 2.5 minutes between each exercise and keep the total amount of intensive training between 20 and 40 minutes each time you go to the gym (including the time spent resting).

In slow one-set-to-failure, each set is performed only once but with a 5/5 second cadence, meaning that the exercises are done slow enough that reaching full muscle contraction takes 5 seconds, and the release likewise takes another 5 seconds. This is to ensure constant strain, reduce the momentum and take advantage of eccentric motion.

It can be a bit difficult at first to count the seconds while doing the exercises and also counting the number of reps. One thing I’ve found helpful is to say the number of the rep instead of number 5 when counting in my head, so the first rep would go like 1, 2, 3, 4, 1 followed by 1, 2, 3, 4, 2 etc. If that doesn’t seem to work, just try to lift slowly and with good form, and count the seconds only when lowering the weight.

You should aim to reach 8-12 reps before failure (meaning that you can’t perform a single more rep using good form). Depending on the exercise, try to finish the last rep as slow as possible to maximize the strain on your muscles. If you follow the 5/5 second rule, this would mean a constant strain of 80-120 seconds. If you can’t reach 8 reps, use less weight and if you reach 12 or more, increase the amount of weight next time. Some exercises (e.g. leg press) have such a short range of motion that I’ve found them rather difficult to perform this slow. In these cases you should try to reach a minimum of 12 reps.

You should aim to do 4-7 different exercises each time you go to the gym, and make sure all large muscle groups get their share.

Extra tips

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One of the best and most motivating things to do when starting resistance training is to keep a journal. I always take a small notebook with me to the gym. I record my time spent exercising, which exercises I do and in which order, and most importantly how many reps of each exercise I manage and the amount of weight I use. I also write down ideas for improving or adjusting my exercise regimen. It is very heartening to browse the earlier entries in the journal and see how much you have progressed.

The amount of time your muscles need to recover is often overlooked, so take at least 4 days between resistance training sessions, or try to dedicate one day a week for it. I remember reading that it is possible to exercise a muscle group even only once a month and still gain results, so don’t worry if you take a two-week holiday. You’ll probably do surprisingly well when coming back home and hitting the gym again.

If you are not used to strain your muscles it’s a good idea to hit the gym at least three times with no more than one day of rest in between at first. Take this time to experiment with different exercises and find out how much weight you can start with. This will also prevent muscle soreness when you start straining the muscles proper.

Women shouldn’t hesitate to start resistance training in fear of getting beefed up and looking like The Hulk. Obtaining that kind of muscle growth would require not just lifting weights, but also a drastic increase in protein intake. It is not uncommon for serious bodybuilders to consume 5000-6000 kcals a day, whereas a normal person eats around 2000 kcals. So what else can I say; go to the gym, get familiar with weight training, beat the aging effects and get a body the men will die for. :)

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To learn more about the author, visit him at www.samipaju.com, or read his mini biography here.