Want Muscle…The Fast Way?

I have espoused the use of high intensity training for the last 20 + years…

Why?

Because for building muscle fast and efficiently it works like nothing else I have ever done…period!

So if you want to put on muscle in a short period of time (and can deal with a considerable amount of acute ‘discomfort’)

then I would recommend you forget about all conventional wisdom you may have inherited

from your stack of Men’s Health and get acquainted with

this powerful training method.

In video above I used a tempo that was a bit too fast. Rep speed should be about :3 down :2 up with a short pause.                                           Here is a quick peak at what a basic week of HIT might look like:

ALL REPS ARE RELATIVELY SLOW WHERE THERE IS NO MOMENTUM INTRODUCED DURING ANY REP OF ANY SET IN ANY EXERCISE

Week 1 

Workout 1 (Monday)                                                                                                

Legs [Work up to 75% of 1RM On Leg Press And Back Squat] 

Superset

1a. Squat 1 x 8-12 To Concentric MMF

1b. Leg presses 1 x 8-12 To Concentric MMF→Top End Partials To MMF

Superset

2a. 45º Hip Extension 2 x 8-12 To Concentric MMF

2b. Donkey Calf raises 2 x 8-12 To Concentric MMF

3. Standing Calf Raise 1 x 8-12 To Concentric MMF

Workout 2 (Wednesday)                                                                                          

Warm-Up with Face-pulls                                                                                              

Chest [Work up to 75% of 1RM On Bench]

Superset

1a. Bench 2 x 10-12 To Concentric MMF

1b. EF Ring Push-Up 2 x 6-10 To Concentric MMF

1c. Dips 2 x 6-10 To Concentric MMF

Triceps

Superset

2a. Pushdowns 1 x 8-10 To Concentric MMF

2b. Dips 1 x 8-10 To Concentric MMF

2c. Lying triceps extensions 2 x 8-10 To Concentric MMF

Calves                                                                                                                                                                                                                              3a. Standing Calf Raise 1 x AMRAP To Concentric MMF

3b. Donkey Calf Raise Triple Drop Set All To MMF

Workout 3 (Friday)                                                                                                

Back [Work up to 75% of 1RM On Deadlift] 

Superset

1a. Dead 1 x 8-10 To Concentric MMF

1b. Cable Rows 1 x 8-10 To Concentric MMF→Drop Set MMF→Drop Set MMF

Shoulders

Superset

2a. DB Side Laterals 2 x 8-10 To Concentric MMF
2b. BB/DKB Press 2 x 8-10 To Concentric MMF
2c. Rear-Delt Rows (Supine on Incline) 2 x 8-10 To Concentric MMF

Biceps

Standing barbell curls 1 x 8-10 To Concentric MMF

Rope curls 2 x 8-10 To Concentric MMF

*MMF Momentary Muscular Fatigue                                                                              

** It is recommended that you DO NOT attempt more than a three day a week schedule when using the HIT method.

***When you can get 12 or more reps with your 75% 1RM loads on big movements (i.e. Squat, Bench, Deadlift, Press)                           Increase load 5-7%.

****Always best to have a training partner or two to keep each other motivated and to ensure a spot on big compound lifts. Or just use safety on equipment to catch the bar