Read more about HIIT in our article on Metabolic Conditioning. Willardson, Jeffrey M PhD, CSCS; Norton, Layne; Wilson, Gabriel MS, CSCS. The following HIT workout schedule can be performed 2-3 times per week. If you just only have time to do one big workout each week, then this HIT* routine (high intensity training) is a good place to start. So for shorter bouts of HIIT adding them to the end of your current weight workout would be fine, assuming they are under 10 minutes or … For those who don’t know, they were the creators of Nautilus and the workout method that came with it that has now come to be known as HIT, or high intensity training. Personal Training In Elgin | Elgin | HIT Strength Personal Training 2090 Larkin Ave. Suite 4 Elgin, IL 60123 Call: 224-760-7140 Text: 630-220-2204 It takes as much mental preparation than anything else. He started weight training to support his martial arts during the 1990s and still lifts today. Am J Clin Nutr. Weight training is a type of strength training that uses weights for resistance. Let me be honest: If you need a body like me, then you need to hit the weights! Email: click here. The warm up set should be about half of the final lift, and the first work set should be about 75% of the final set. He's also the author of some four dozen fitness books and an accomplished bodybuilder. 1180 First Street South Remember to always use your common sense. The general principles of HIT, as it refers to … routines you really need to plan and split your routine to ensure you work your whole body (or the areas that require most work) over the week, and that you do not overwork the same groups which can have detrimental effects and increase the risk of injury. Learn how to cook delicious healthy meals and snacks! Mike had it right over 40 years ago. You will also not be training to failure on squats. For more on split routines read Standard Push & Pull Split Routine. Shoulders, chest, lats and upper-back get a full week of recovery from the systemic-damage of the big compounds and two-weeks since they were hit with the same exercise. For squats you want to use an appropriate warmup protocol. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. He started weight training to support his martial arts during the 1990s and still lifts today. As good as free weights are, some exercises require machines or specialist benches. As HIT is so intensive you need to do nothing else but HIT during your 6 week cycle (or any other length cycle). One review looked at 13 different studies on 424 overweight and obese adults. Training to failure is only a problem if you do not reduce the volume of training to compensate for the increase in intensity, something the NSCA still doesn’t get. To the best of my knowledge, the key principle is that one set of an exercise at a weight that is about 85% or close to your max provides sufficient "Stimulation" to provoke muscle growth. Mike Mentzer developed his training methods, to eventually reduce both reps and numbers of exercises. Or it could be that it took me 2 months to get everything up and running and the creatine is just psychological. Welcome to MotleyHealth. All I can say is that it made me sweat. This introduction is by no means an exhaustive review of High Intensity Weight Training Workouts. Leg curls, leg extensions, leg press/squats, lat pull downs, bench press, rows, shoulder press, scull crushers, curls and abs. There is one big session per week and the recovery-time per muscle groups is proportional to their size. Originally published on Sep 10, 2007. High Intensity Weight Training takes a different approach to the high rep workouts that were popular before, and still popular today. 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