We typically don't want to put a muscle through more than one eccentric load (the negative portion of the range of motion) more than once a week because the body needs time to heal and grow back stronger. But the beauty of ARX is we can do only concentric loads (the positive portion of the range of motion) or isometric (static exercise/no movement) to get a metabolic workout – work the heart, get a cardio effect and empty the muscles of glycogen to improve insulin sensitivity and blood sugar.
In this screenshot, you can see my recent isometric (static) workouts on the leg press. The gray line was from last week and the orange line from today. By being able to measure your strength, it's a lot harder to cheat yourself out of a great workout.
I started off behind last week, but I dug deep at the end because I wanted to finish above what I did previously, that's the spike on the orange line at the end of the set. My intensity was up 3.8% (think of this like miles per hour – it's how much force I created in a certain amount of time), my total output was up 3.8% (this is my cumulative amount of force produced), and my max was 10.7% higher.
And it only took 1 minute!
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1 Minute of High Intensity Exercise vs. 45 Minutes of Moderate Exertion
1 minute of high intensity! This is why the Quantify Fitness method works! Using high-intensity training on ARX rivals other methods in 10 minutes a week.
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Consuming alcohol following resistance exercise could potentially hamper the desired muscular adaptations by reducing anabolic signaling.
8 Reasons You Should You Lift Weights
According to the research, one of the best things you can do for your health and body composition is strength training.
How is 10 Minutes a Week Possible?
With ARX at Quantify Fitness you can achieve maximal results in strength, hypertrophy, and metabolic conditioning in 10 minutes a week.
Focus on Building Muscle
Want to improve your body composition? Put on some muscle and quit spending all your time on the treadmill!
Quantify Fitness in the News!
NewsChannel5 came by our smart gym to find out how a weekly 10 minute workout can really be that effective.
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We had a blast showing Derrick Mason around the gym! And even more fun seeing his reaction to the 10 minute workout!
The Benefits of Whole-Body Vibration Training
Whole-body vibration therapy is used by universities, professional sports teams, and medical facilities for a range of benefits.
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That conventional advice that consuming protein post-workout to achieve strength and hypertrophy gains may be flawed...
Will Missing a Workout Hurt My Progress?
We occasionally get asked whether missing a workout will hurt a client's progress.
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What is your body's preferred source of energy is? The 1,600 calories of stored sugar or the 96,000 calories of stored fat?
What Happens to Muscle Sugar (Glycogen) After CAR.O.L Sprints?
With CAR.O.L, a couple high intensity sprints have been shown to deplete as much muscle sugar (glycogen) as 1-2 hours of endurance exercise.