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Classic High Intensity Training Program

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There is a big different between High Intensity Training (HIT) and High Intensity Interval Training (HIIT) so we will be discussing the HIT training here and not the HIIT training so that needs to be clear as there is a big difference between the two different types of training.

It can be said that weight training with HIT started with the inventor of the nautilus equipment which was Arthur Jones in the late 1970's. It was later promoted by other bodybuilders like Mike Mentzer and Dorian Yates who were both very vocal about the benefits of training like this.

HIT training can be summarized in the following way which specifically applies to training with weights only. The first principal is that you should do all your repetitions and your sets so that it will lead to complete muscle failure when you complete the set.

The idea is to reach the point of complete failure on the last rep of the set that you are doing. This should mean that you cannot move the weight back to the starting position using good form, even with a very focused effort.

The idea is that when training with HIT you will require less sets and less volume which means less time training. The HIT enthusiasts all say that you will require a lot less time in the gym to do a full-body workout in order to achieve results that are far superior to any traditional workouts that involve less intensity and more sets.

It is all about progressive resistance and the objective is to increase the weight that you are lifting with each workout that you do, in order to develop strength and muscle. It is hard work and is certainly not for everyone.

In order to train using the HIT principal you are going to need a good base of fitness before you attempt to do this because you can injure yourself. The same will apply to training like this doing cardio as well as interval training which although slightly different, it still requires some cardiovascular fitness to work it properly.

The exercise routine below is a typical HIT workout, done two or three times a week.

Barbell Squat
Leg Extensions
Leg Curls
Calf Raises
Barbell Row
Close Grip Pulldown
Bench Press
Dumbell Fly
Shoulder Press
Lateral Raises
Bicep Curls
Tricep Pushdowns

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