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Core Beliefs
About High Intensity Training
A routine that believes that progression is based upon strength gains on a
routine that is based upon the theory that you do the smallest amount of volume
to produce the greatest results. HIT routine believe that you stimulate a muscle
by pushing to close to or beyond what it can cope with in a short unit of time,
while draining very little recovery reserves, thus produces size and strength
gains. HIT believes that size (cross sectional area of a muscle) is directly
relative to strength, and thus a routine based upon regular and measurable
strength gains will result in an increase in muscular size. Any routine that is
abbreviated (short in duration, low in volume) and high in intensity (pushing a
fibre close to or beyond momentary muscular failure) constitutes a HIT routine.
Various HIT Routines
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BRAWN
20-Rep Squat Routine (As invented by Stuart McRobert and popularised in the book of the same
name)
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1. This is a
highly abbreviated routine that should be done twice per week
2. The squat should be performed such that the first 10 reps are hard to
achieve, the following 10 are to be performed in one's or two's until the
20 reps are reached. This is a massively draining exercise.
3. Reps should be performed slowly and in strict style, a tempo of 301 is
suggested and 402 for longer range movements.
4. Rest between sets can be as long as 3 minutes.
5. If sufficient intensity can be generated, you need do only 1 set of
each exercise. You should never do more than 3 sets.
6. You must aim to increase the weight on the bar by a small amount (no
mater how small) at each workout. |
Squat
1x20 reps. Super set with
Pull Overs
Donkey Calf Raise 2x15-20 reps
Stiff Legged Dead Lift 2x15-20 reps (Once a week only)
Parallel Bar Dips 2x6-9 reps
Bent Over Row 2x6-9 reps
Seated Press 2x6-9 reps |
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Dorian
Yates Heavy Duty Training (As popularised in Dorian Yates's books and
video)
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1.
A less abbreviated routine, allowing for slightly higher volume and
consequently slightly lower intensity on each set.
2. It uses a four way split on the body, so each body part is only
trained once every 6 days.
3. The program is a two days on, one day off program.
4. One maximum effort set is done for each exercise (in the main), with
warm up sets being done first, stopping far short of maximum efforts.
5. Rest between sets ranges from 1-2 minutes for the smaller muscle groups
and 2-3 minutes on the larger ones.
6. You should aim to increase the weight by a small amount at each
workout. Use or forced reps is advocated.
7. Reps should be performed in strict style with a constant tempo, 201 is
suggested. |
| Chest
and Biceps
Incline Bench Press 1x6
Hammer Chest Press 1x8
Incline Fly's 1x8
Cable X-Over 1x8
Incline D/B Curl 1x7
EZ Bar Curl 1x6
One Arm Preacher Curl 1x8
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Legs
Leg Extension 1x11
Leg Press 1x11
Hack Squat 1x7
Lying Leg Curl 1x8
Straight Leg Deadlift 1x8
Single Leg Curl 1x8
Standing Calf Raise 1x11
Seated Calf Raise 1x8
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Back
& Rear Delts
Machine Pullovers 1x9
Hammer Pull Downs 1x8
Bent Over Rows 1x6
Seated Single Arm Row 1x7
Rear Delt Raise 1x10
Dumbell Rear Delt Raise 1x8
Hyperextension 1x8
Straight Leg Deadlift 1x5
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Shoulders
& Triceps
Smith Machine Front Press
1x6
Seated Lateral Raise 1x9
Cable Lateral Raise 1x9
Dumbbell Shrugs 1x10
Triceps Press Down 1x11
Lying Triceps Press 1x6
Single Arm Kick Backs 1x9
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Heavy
Duty (As popularised by Mike Mentzer)
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1.
A highly abbreviated routine training bodyparts every forth day.
2. Using the following split:- Chest and Back, Legs and Abs, Shoulders and
Arms, Legs and Abs
3. The program is repeated in a sixteen day cycle.
4. One maximum effort set is done for each exercise (in the main), with
warm up sets being done first, stopping far short of maximum efforts.
5. Rest between sets ranges from 1-2 minutes for the smaller muscle groups
and 2-3 minutes on the larger ones.
6. You should aim to increase the weight by a small amount at each
workout. Use or forced reps, heavy negatives, rest pause, statics and
pre-exhaustion are the norm.
7. Reps should be performed in strict style with a constant tempo, 201 is
suggested or even slower at 302. |
| Chest
and Back
Pec Deck 1 x 6 - 10
Incline Chest Press 1 x 3
Pulldowns 1 x 8 - 10
Deadlift 1 x 8
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Legs
Leg Extension 1 x 10 (or
static)
Leg Press 1 x 10
Standing Calf Raise 1x11
Seated Calf Raise 1x8
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Shoulders
and Arms Lateral
Raise 1 x 10
Seated Shoulder Press 1 x 10
Bicep Curls 1 x 10
Tricep Dips 1 x 10
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Legs
and Abs
Leg Extension 1 x 6 - 7
Squat 1 x 15
Crunches to failure
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Static
Contraction (As popularised by Pete Sisco and John Little)
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1.
A highly abbreviated routine training the whole body once a week or once
every two weeks.
2. The program is repeated in a variable schedule based upon results and
recovery rates.
3. One maximum effort set, a static contraction, under maximal load
performed, performed to failure, preceded by an intense negative.
4. Rest between sets ranges from 2-3 minutes for the smaller muscle groups
and 4-5 minutes on the larger ones.
5. You should aim to increase the weight by a small amount at each
workout.
6. Reps are not performed - only intense maximal statics in the strongest
range of motion.
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| Workout
1
Shoulder Press 1 x 5 - 10
second static
Cable Row 1 x 5 - 10 second static
Weighted Crunch 1 x 5 - 10 second static
Bench Press 1 x 5 - 10 second static
Barbell Shrug 1 x 5 - 10 second static
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Workout
2
Lat Pulldown 1 x 5 - 10
second static
Close Grip Bench Press 1 x 5 - 10 second static
Cable Curl 1 x 5 - 10 second static
Leg Press 1 x 5 - 10 second static
Toe Press 1 x 5 - 10 second static
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Power
Factor Routine (As popularised by Pete Sisco and John Little)
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1.
A highly abbreviated routine training infrequently.
2. Using the following split is the norm:- Chest and Back, Legs and Abs, Shoulders and
Arms, Legs and Abs
3. The program is repeated in a variable schedule based on results and
recovery.
4. One to three sets are performed per exercise in the strongest range
with purely partial movements and near maximal weights over a specified
duration.
5. Rest between sets ranges from 1-2 minutes for the smaller muscle groups
and 2-3 minutes on the larger ones.
6. You should aim to increase the power factor or power index each workout
by adjusting the reps, weight or time under tension.
7. Reps should be performed in strict partial style with a constant tempo
in the strongest range only.
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Chest
and Back
Incline Chest Press
Pulldowns
Deadlift
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Legs
Leg Extension
Leg Press
Standing Calf Raise
Seated Calf Raise
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Shoulders
and Arms
Seated Shoulder Press
Bicep Curls
Tricep Dips
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Legs
and Abs
Leg Extension
Squat
Crunches to failure
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