Pulse Training - Workout Techniques To Build Muscle and Strength
Adding speed to your weight workout has been a taboo for many years
and trainers are always coached to teach their clients slow and
controlled movement. Ballistic and fast paced reps are usually considered
contraindicated yet are used widely in sports such as martial arts
and gymnastics. I agree with slow and controlled movement whole
heartedly but there is a time and place for fast controlled movement,
speed, agility and skill! The first place to apply this is in resistance
training. Athletes are one of the populations which benefit greatly
but it is also good for fat loss. You need to keep these type of
workout to avid exercises who have experience are moderately fit.
uses an exercise called hundreds which essential is a strict form
of fast, short ab crunches. This is one example where pulse training
You do not want to use pulses for large movements such as lat pull
downs or areas you can jar the joints. Some exercises which you
can shorten and use for pulses would be squats, chest presses, and
½ rep movements with leg curls, bicep curls, kickbacks and
rear fly's. Shortening the movement avoids any joint snapping since
you stay within the range of motion and in some cases only using
a ¼ to a ½ of the range normally used.
Weight is kept light again to avoid injury but this style of training
does work well for cutting and fat loss. Circuits can use pulse
type reps bringing additional results with muscular endurance.
Some people use pulses in their warm up exercises then go on to
train in their normal speed or fashion.
I do not suggest a beginner try this but those who are intermediate
or advanced would do well trying it out. Here is a program suggestion
you can try out.
Make sure to warm up for 5 mins, light jogging on the treadmill
at 5mph or an easy light warm up on your choice of cardio machines.
Once that is done, give your body a 10 second stretch per muscle
group. This is a trial so use only 20 reps per set and keep the
speed slightly faster than what a second would take. Ensure to stay
within range of motion, never full extensions.
Start with some partial squats followed by partial bicep curls,
tricep dips, 90 degree elbow bend side delt raises, mid back row
machine, chest press machine, crunches, and low back extensions
done face down on a mat. You can rest a min or so in between sets
and between exercises. Also make sure to drink water throughout
For those of you looking to melt off some fat you can use the above
doing a set of each back to back non stop or for those who are very
advanced, throw in a minute of jumping jacks or skip rope between
each set still working non stop. This is a true cardio workout and
will get your heart rate up considerably.