Some of you may have heard the word HIT training banded around the gym by some of the big muscled types, but have you ever wondered what they mean by HIT training?
HIT training is an abbreviation for High-Intensity Training and was the brainchild of Authur Jones, the man who launched Nautilus training equipment on to the market in the 1970’s.
The ethos behind High-Intensity Training is basically that you train to a very high intensity; this is achieved through the following:
- Reducing rest times between reps and sets
- Using the maximum weight you can lift for your reps/sets
- Train using basic compound movements
A typical HIT training session consists of 4 to 6 exercises of around 3 to 4 sets on each for major muscle groups such as the chest and 2 to 3 exercises of around 3 to 4 sets each on smaller muscles such as the triceps. If you’re new to HIT training we suggest you start on the low of these volumes and build yourself up.
An Example Workout:
- Barbell Bench press – 4 sets x 6 to 8 reps
- Dumbbell Bench press – 4 sets x 6 to 8 reps
- Incline Barbell Bench Press – 4 sets x 6 to 8 reps
- Dumbbell incline flies – 4 sets x 6 to 8 reps
- Skullcrushers – 4 sets x 6 to 10 reps
- Triceps Extensions – 4 sets x 6 to 10 reps
By carrying out sessions with heavy weights with low resting times you will fatigue the muscle, which is the desired outcome of your workout as your body will repair your muscles bigger and stronger.
You could say that the HIT training method is a similar training method to the 5×5 workout; the difference is that HIT training tends to be used by bodybuilders rather than powerlifters and weightlifters.
The High-Intensity Training is a great tool to use to boost your performance in the gym. The HIT training method does, however, need to be used with caution because you will need longer rest periods between sessions (of the same muscle group) and increased mental strength as this training can be grueling to the uninitiated.
Note: With any high-intensity workout there needs to be a period of low intensity or total rest every now and again, a good way of achieving this is by taking a week break from the gym after 12 weeks of training (every 3 months).
Muscle Building Advice That Will Make You Look Big
Do you wish to build your muscles? There are many things that can do in order to maximize muscle mass without wasting time. This advice will help you reach all of your muscle goals. Stop using time at the gym and read these effective tips.
Focus your weight-training regimen on squats, the deadlift, and the bench press. These three exercises are the core of a solid muscle-building regimen. They are proven exercises that increase bulk, increase muscle mass, and overall fitness. Try to fit some form of these crucial exercises into your workout routine also we recommend using the weight bench for your gym.
Make sure you understand the best exercises for increasing muscle mass. Different exercises achieve different things; some are better for toning while others are better for bulk.
Keep the “big three” in mind and always have them in your routines. These mass-building exercises include deadlifts, bench presses, and squats. These types of exercises help add bulk in addition to strengthening and strength. You should aim to include these exercises or at least some manner regularly.
Building muscle is a long-term process, so it is critical to constantly motivate yourself. You might also choose rewards that will further your muscle building journey. For instance, you can obtain a massage; they improve blood flow, it can improve blood flow and help your recovery.
Don’t try to bulk up when doing intensive cardio training or preparing for a marathon. Cardio is helpful to keep in shape, but too much cardio may cancel out your attempts at bulking up through strength training. If your goal is gaining muscle, concentrate on strength-training.
You need to get enough protein in order to build up muscle. Protein supplements and protein shakes are some of the most popular ways of boosting your daily protein. These are especially effective as part of a bedtime or prior to bedtime. You must consume about one shake per day if you’re trying to lose weight. If you are looking to build both mass and muscle, then consider drinking a protein shake with every meal.
Use as many repetitions as possible in each training session. This will help to keep the lactic acids flowing, increasing muscle growth. Doing this consistently while you train will produce maximum muscle building.
As you can tell, there are a lot of things to do to build your muscles. The tips in this article were designed to help you efficiently build muscle. Use what you have learned here, and start making your workouts count.