If you want to build bulk and strength with weight lifting, don’t just stick to slow, heavy lifts. Now research shows that fast, explosive movements such as kettlebell swings, box jumps and plyometric push-ups will give you a greater response from your “fast twitch” muscles fibers- the ones used during quick, strong movements. These fast-twitch muscle fibers have greater potential for growth compared to slow-twitch fibers.
But now how do you go about exercising these fast twitch muscle groups?
First, start with a warm-up. Get your muscles and joints moving with dynamic stretches such as jogging, jumping jacks, or bodyweight squats. This helps increase blood flow, elevate your heart rate gradually, and prepare your body for the intense exercises.
Now, create a circuit or interval-based workout with a combination of explosive exercises. Set up work intervals, typically ranging from 20 seconds to 60 seconds, where you perform the explosive movement at maximum effort. Follow each work interval with a short rest period, usually 10-20 seconds, or active recovery exercises such as walking or light jogging. Repeat the circuit for several rounds.
After completing your session, cool down with light aerobic exercises and incorporate static stretching to improve flexibility and aid in muscle recovery. This can help reduce muscle soreness and prevent stiffness.
Once you have the first few sessions under your belt, be sure to raise the intensity of your HIIT workout based on your fitness level. Beginners can start with longer rest periods or lower-intensity exercises and gradually progress as they build strength and endurance. Intermediate and advanced individuals can reduce rest periods and increase the intensity by adding more challenging explosive movements or increasing the speed and power of their repetitions. Remember to listen to your body, stay hydrated, and prioritize proper form to avoid injury.