While on set, I asked Dimitri to share some thoughts on gaining size and strength.
Think of your body as a pyramid; you need a strong base for lifting or playing any sport that requires a lot of power and strength. If you are lifting heavy weight your body needs time to recuperate; your muscles need time to build up the ATP and the keratin phosphates together to build up the strength and size.
So follow the FIT principle.
The fit principle is a basic guideline to follow. It stands for frequency, intensity, time/type. The frequency for this type of workout is three times a week. This will give you adequate time for your muscles to recover and for you to develop the adequate amount of strength. Looking at intensity, you should be working at about 80 to 90 of your max one RM. Any lower, will not effect your strength gains. It’s important to remember that you need the appropriate amount of time for rest periods between workouts. You do not want to overly exhaust yourself, and work the same muscle groups again.
If you are working on agility training, lean muscle training or trying to lose weight, you are looking for an active resting time of about 30 to 60 seconds. When you are looking at building strength and size you will resting from 3 to 5 min depending on the person.
