That’s one I, not two. Go low in volume and remarkably high in intensity for more muscle and less fat with this five-day program!
One letter can make a huge difference. No, this is not another HIIT cardio post. Drop one of the I’s, which’s what we’re talking about here: H.I.T., or high-intensity training.
With my recent Full-Body Giant-Set Program routines, I revealed you a high-volume method to hit each major muscle group in every full-body workout. You were basically doing 4 workouts for four overall sets per muscle group each time. This approach could classify as high-volume training, particularly if you performed it for 7 days directly, like I did on my Facebook page.
H.I.T., on the other hand, is developed around lower volume and greater strength. On a per-workout basis, you’re hitting almost the minimum quantity of volume possible for each muscle group: one warm-up set, and one working set. That’s it.
Here’s the rub: The one working set isn’t a typical straight set. It’s a multiple-times-to-failure, drop-setting, rest-pausing, all-out muscle-burning barrage. As soon as the set’s over, you’re made with that muscle group– and you understand it!
H.I.T. is great for promoting muscle mass and strength, and also sparking fat loss. If you’re short on time but still desire to get in a quick yet efficient muscle-building exercise, this could be right up your ally.
H.I.T. was very first promoted decades ago by Arthur Jones, the founder of Nautilus, and reached the training mainstream with aid from the late, fantastic professional bodybuilder Mike Mentzer. Other bodybuilders who saw excellent arise from this training technique include Casey Viator, Lee Labrada, and obviously, Dorian Yates.
Here’s the essence of it, and how you’ll be performing it if you follow my workouts:
Strength: Although lots of H.I.T. followers use very heavy weight and low reps, H.I.T. isn’t practically the weight used, but about training beyond the point of outright muscle failure. Every set must be taken beyond failure for the technique to work. This needs using innovative training techniques. With my H.I.T. protocol, these strategies consist of dropsets, rest-pauses, and either cheat representatives or required reps.
Volume: The reason H.I.T. calls for just one working set– rather of, state, 2-3 sets– per exercise is easy: If multiple sets of a workout are carried out, every set can’t be trained with maximum strength. By doing one, and only one, working set of a workout, you have a much better opportunity of training with optimum intensity on every working set.
Frequency: Another aspect of H.I.T. that Mentzer, Yates, et al., signed up for was low frequency. In their analysis, this implied training every muscle group no more than one day each week to enable appropriate healing from the brutally intense working sets.
My variation of H.I.T. includes full-body workouts– up to 5 of them each week. So certainly, I’m violating the radio frequency H.I.T. law. However think about these aspects:
– When Yates, for example, did H.I.T. exercises, he did multiple workouts for each body part every session; in my variation, you’re just doing one workout per muscle group per exercise.
– Yates likewise did more than just one warm-up set for the first workout or 2 per body part– generally 2-3 warm-ups set. And his warm-up sets weren’t constantly simple; in truth, the majority of Yates’ warm-up sets would have been thought about difficult working sets for the typical health club goer. In my H.I.T. exercises, the one warm-up set is genuinely an easy priming set.
There’s no research to particularly support the theory of H.I.T. Nevertheless, the reasoning that underlies it is reasonable. Essentially, it counts on muscle development through the mechanism of muscle damage and regeneration.
Although science still knows little about exactly how muscles grow, there are two plausible theories that seem to both add to muscle growth. The very first system involves damaging the structure of a muscle cell with mechanical tension, such as heavy weight. In response, the damaged muscle cells start a regeneration procedure that winds up with newer, more powerful muscle cells replacing the broken ones.
Anecdotal reports from bodybuilders who have utilized H.I.T. training are differed. Some report substantial gains in both size and strength. However for many, the initial development soon comes to a halt. The factor some have actually stopped working with H.I.T. training is most likely due to the one problem that all training programs have: If you follow it for too long, your development is most likely to come to a screeching stop.
Instead of sticking to simply one training philosophy, like H.I.T., I advise accepting a huge selection of training programs, and cycling them regularly. This is exactly why I have actually been feeding you a new training strategy weekly on Bodybuilding.com. Here’s what we’ve gone through so far:
– The 5 System
– Power Pyramid
– Full-Body Giant Sets
Strike the H.I.T. Blitz for a week, like I’ll be doing myself and revealing you on my Facebook page over the next five days, then carry on to my next featured strategy and accompanying program. (Spoiler alert: That next technique may involve the number 100, so stay tuned.).
Stoppani-Style H.I.T: The Information.
The H.I.T. procedure that I’m laying out here can be carried out approximately 5 days a week. In each workout, you’ll train all major muscle groups:.
That’s the order I’ll usually train them, too.
Time-saving idea: If you’re on a tight schedule and need to shorten the exercise, feel free to drop one or more of the smaller sized body parts, such as traps, lower arms, calves, or abs.
As I pointed out previously, you’ll do one exercise per muscle group, with one warm-up set and one working set for each workout. Here’s exactly how those sets will look:.
Using 50 percent of your approximated 3-6 representative max, do anywhere from 5-7 associates, stopping well except failure. The objective here is activation, not difficult work. Rest 1 minute approximately, then move on to your working set.
- Utilizing your 3-6 rep max, representative out to failure in between 3 and 6 reps.
- Rest 10-20 seconds, then pick up that weight once again and go to failure. This is a rest-pause set.
- Instantly lighten the load to your warm-up weight, half of 3-6 associate max, and go to failure again. This is a dropset.
- Rest 10-20 seconds, then get that lighter weight again and go to failure– another rest-pause set.
Without resting, complete the set with either 2-3 cheat representatives– allowing a little “body English” to assist you get a few more associates– or forced associates, having a partner assistance you get 2-3 more associates after reaching failure. Rest 1-2 minutes, or as little as you like, and move on to the next muscle group.
You can use essentially any workout for H.I.T.: compound (multijoint) workout, single-joint moves, dumbbells, devices, cable televisions– you call it. In my experience, devices work well for these H.I.T. exercises, due to the fact that they’re normally favorable to both dropsets, where reducing weight is a basic matter of moving the pin up the stack; and rest-pauses, because you can quickly and easily rack the weight, rest briefly, then select it back up.
Consider changing up the muscle group focus from one exercise to the next. For instance, if you did wide-grip lat pull-downs in exercise one, which target the upper lat muscle fibers and teres significant, you might do an exercise that better targets the lower lats, like reverse-grip rows, in the next workout.
In the exercises I’ll reveal you on social networks in the coming days, I’ll be using a variety of different workouts and equipment within the H.I.T. protocol. This should provide you a pretty good idea of what moves will be most conducive for efficient H.I.T. workouts.
Consider today an off day prior to I start unveiling my H.I.T. exercises on Facebook tomorrow. You’ll need the rest prior to the intensity blitz starts!
Article Sources: Bodybuilding.com and Google Images