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High Intensity Training Guidelines
The HIT guidelines are simple and easy to follow by doing only 1-3 sets with 4 to 6 exercises for lower body and 6-8 exercises for upper body. Never doing more than just 12 different movements in any workout while training only three times a week.
HIT training is all about overload which starts by selecting a weight that you can do 10 to 15 reps with, some may respond better to working with less weight and more reps. Complete as many reps as you can doing a movement until no farther reps can be completed without breaking form.
Then increase the weight by 5% on the next time you train that movement, always pushing just a little bit further. Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance. To stress the importance of form HIT suggests that flexibility and slowly stretching the muscle in the first few reps are essential and never to grip the bar too tightly as this dissipates your strength.
Always accentuate the eccentric contraction and never allow the weight stack to just bang down without full control of the weight. TUT is achieved by moving the weight slower and not faster. Correct HIT is all about isolation and trying to isolate a specific muscle group when training to failure.
Always trying to either increase the number of repetitions reps done with a selected weight or increase the weight lifted on the next workout and to NEVER sacrifice form when trying to increase the weight. This is best achieved by keeping a log book of your training so that you know exactly what you are going to train before you get to the gym.
Your muscles do not know the difference between free weights or machines, they respond to the increased reps or the increased weight that you lift. If you are always using correct form and increasing the weight that you lift then muscle gain is guaranteed.
HIT training is NOT recommended more than three times a week as you will only be overtraining eventually. The points of guidance for HIT mentioned above are just a part of the story as there are countless other training techniques ranging from 3 X 3's to pre-exhaust and breakdowns or negatives and forced reps etc.
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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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