High intensity training is completely different to your normal bodybuilding workouts, most bodybuilding workouts involve low – moderate levels of effort and longer more frequent sessions. It is also completely different to the HIIT cardio popularised in 2010: Find Out More Here. Whereas high intensity training is a form of strength training where each exercise is done with a high level of effort/intensity with brief and infrequent sessions. It focuses on the amount of weight/time and number of reps your muscle is exposed to tension, where it seems to stimulate your body to produce an increase in size and muscular strength.
When near exhaustion most HIT advocates will do static holds (where you may not be able to do another rep, but you hold the weight very still for a longer period) and negative reps (when you lower the weight in a controlled manner slowly) to further exhaust the muscle. Until you are no longer able to complete the exercise in a controlled manner your muscle will not be considered to be thoroughly exhausted.
The Guidelines For High Intensity Training
Number Of Sets: Only 1 set per exercise.
Number Of Reps: Generally for upper body exercises 6-10 reps and lower body exercises 12-20 reps, both done to failure.
Frequency Of Training: No more than 3 workouts per week for beginners (non-consecutive days) and if your more advanced you should be working out less and not more (one workout every 3-5 days), but with much more intensity.
Training Volume: Between 2 – 12 exercises that hits all your major muscle groups, compound movements such as squats and deadlifts are the best for this. If you’re very advanced you may benefit from lowering it to 3 – 5 exercises each session.
List Of All Major Muscle Groups
- Lower Back
- Latissimus Doris & Rhomboids
How To Progress: Once you are able to complete the highest number of reps (10 for upper body/20 for lower body) in perfect from then increase the resistance used during the exercise by 5%. The easiest way to increase resistance would be to add more weight.
Speed Of Each Rep: A slow controlled movement where you are able to move the weight smoothly both eccentrically and concentrically. Avoid any bouncing, jerking or yanking of the weight if you find yourself doing any of this just lighten the load.
Range Of Motion: Full range of motion is the most effective.
To conclude high intensity training can be used for a wide variety of exercise goals if you correctly implement all the guidelines above you will not only add more muscular strength/size, but you will also improve your cardiovascular and metabolic conditioning along with many other benefits to your health/fitness. There are also pre-workout supplementation strategies that you can utilize to increase the intensity especially if you need that extra boost of energy or motivation from a long day’s work: Click Here For More
If you have personally tried this form of training before or if you have any more questions on HIT leave a comment below.