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