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It uses the “rest-pause” method of lifting that was popularized by Mike Mentzer, a former Mr. High intensity training is a great way to build strength and hypertrophy. (four days rest, then) HIT Training Session 2: Each set should be 6-10 reps for upper body and 12-20 reps for lower body. Keeping a training log will help you to ensure that later sessions are designed to allow you to perform the ideal number of sets/reps. With HIT workouts the general rule is to always train to momentary muscular failure – not really possible within a set number of reps on the first session. This session is composed of two big compounds and two isolation exercises.
#High intensity training full
If you plan to start high intensity weight training, then after a few general full body session this split routine is an effective way to target the main muscle groups and also add some isolation exercises. Triceps cable pressdown 6-10 reps (superset with Dip 3–5 reps).Overhead cable pullover 6–10 reps (superset with reverse-grip cable pulldown 6–10 reps).Flat dumbbell flye 6–10 reps (superset with incline bench press 1–3 reps).Leg extension 12–20 reps (superset with leg press 12–20 reps).Each workout is followed by 4-7 days of complete rest. He later created a “ Consolidated Routine” which had even less exercises. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Legs are given a little more reps than the upper body.
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Here is a “classic” Mike Mentzer HIT routine from his early training. Work on the smaller muscles to support your compound exercises.It is when good form does not allow you to lift the weight from fully contracted to fully extended and back again. Some people make the error of thinking that failure mean that you can no longer lift the weight no matter how hard you try. Failure is measured by no longer being able to lift the weight through its full range with strict form.Once you have more experience, add forced reps to help attain total muscular failure.Once you are able to perform 12 reps, add approximately 10% more weight to continue the progressive overload cycle.Recommended that you start with a weight for which you can only just perform a set of 8 reps with strict form.Progressive overload is the key – add more weight.The concentric movement should last 2-3 seconds and the eccentric movement 4 seconds.Rapid reps reduce muscular involvement.In order for the exercise to be effective muscular involvement must be at a maximum.Important to remember to slowly lower the weight through the eccentric (negative) phase until the muscle is fully extended.If a momentary pause is not possible this is an indication that the weight is too heavy.Once the fully contracted position is reached, pause momentarily before returning to the retracted position.Each exercise must see the muscle worked through its full range of motion from a fully extended position to a fully contracted position. The video includes some warm up exercises to do before weight training. Mentzer’s Weight Training RulesĪdding to our study of Mike Menzter and his High Intensity Training methods, here is a video clip from YouTube. Viator would train to a very high intensity using much heavier weights, while still lifting for as many repetitions as possible before total muscle failure occurred.įor Mike this method would solve his current training issues, as he often lacked time. Mike was shocked when Casey Viator told him that his training sessions only last about half an hour. Mike Mentzer did not invent High Intensity Weight Training, but he made it popular. During his time in the military, while also doing his bodybuilding training the old fashioned way (very long training sessions with many sets and hundreds of reps) he came across Casey Viator, who was the winner of Mike’s first bodybuilding competition.