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3 Day A Week HIT Workout
Get maximum results from your training with the new...
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High Intensity Full Body Workouts 3 Days A Week
In the fast-paced world we live in, finding time for exercise can often be a challenge. However, high-intensity full-body workouts offer an efficient and effective way to maximize the benefits of exercise in a shorter period. By utilizing high-intensity training (HIT) principles, you can achieve significant improvements in strength, cardiovascular fitness, and overall body composition. In this article, we will delve into the benefits of full-body workouts and explore a 3-day a week HIT routine for optimal results.
Benefits of Full Body Workouts
1. Time Efficiency: Full-body workouts engage multiple muscle groups simultaneously, allowing you to target major muscle groups in a single session. This comprehensive approach ensures maximum calorie burn and muscle activation in a shorter time frame compared to split routines.
2. Improved Metabolic Rate: High-intensity workouts stimulate a variety of metabolic processes, including increased oxygen consumption and fat oxidation during and post-exercise. These metabolic adaptations lead to a higher basal metabolic rate, enhancing weight management efforts.
3. Enhanced Muscle Endurance: Performing compound exercises that engage several muscle groups during a full-body workout improves overall muscle endurance. This increased endurance allows you to perform daily activities more easily while reducing the risk of injury.
4. Increased Flexibility and Mobility: Full-body workouts incorporate exercises that promote flexibility and mobility, improving joint and muscle range of motion. This, in turn, enhances athletic performance and reduces the likelihood of muscular imbalances and postural issues.
5. Efficient Muscle Building: Working multiple muscle groups within a single session stimulates a significant hormonal response, including the release of growth hormone and testosterone. This response promotes muscle hypertrophy and strength gains.
High-Intensity Training Principles
High-intensity training refers to a method of exercising that involves short bursts of intense activity followed by brief recovery periods. By incorporating HIT principles into your full-body workouts, you can push your body to its limits while maximizing results. Here are a few key principles to consider:
1. Progressive Overload: Each workout should aim to increase the intensity, whether it's by adding weight, increasing repetitions, or reducing rest periods. Progressively challenging your muscles promotes strength gains and prevents plateaus.
2. Compound Exercises: Focus on compound exercises that engage multiple muscle groups simultaneously. Examples include squats, deadlifts, bench press, and pull-ups. These exercises recruit more muscle fibers, leading to greater muscle activation and overall calorie burn.
3. Intense Effort: During the working sets, give each exercise your maximum effort. This will facilitate the high-intensity nature of the workout and stimulate muscle growth.
4. Brief Rest Periods: To maintain the intensity, keep rest periods between sets short, typically around 30-60 seconds. This approach ensures a cardiorespiratory challenge while building strength.
3-Day a Week HIT Full Body Workout Routine
Here's a sample 3-day a week HIT full-body workout routine:
Monday
1. Squats: 1 set of 8-15 reps
2. Leg Curls: 1 set of 8-15 reps
3. Standing Calf Raises: 1 set of 12-20 reps
4. Bench Press: 1 set of 6-10 reps
5. Barbell Rows: 1 set of 6-10 reps
6. Overhead Barbell Press: 1 set of 6-10 reps
7. Barbell Curls: 1 set of 6-10 reps
8. Standing Tricep Extensions: 1 set of 6-10 reps
Wednesday
1. Leg Extensions 1 set of 8-15 reps
2. Standing Leg Curls: 1 set of 8-15 reps
3. Seated Calf Raises: 1 set of 12-20 reps
4. Incline Dumbbell Press: 1 set of 8-12 reps
5. Lat Machine Pulldown: 1 set of 8-12 reps
6. Dumbbell Lateral Raise: 1 set of 8-12 reps
7. Dumbbell Curls: 1 set of 8-12 reps
8. Tricep Pushdowns: 1 set of 8-12 reps
Friday
1. Leg Press: 1 set of 8-15 reps
2. Deadlift: 1 set of 6-10 reps
3. Calf Press: 1 set of 12-20 reps
4. Dips: 1 set of 6-10 reps
5. Pull Ups: 1 set of 6-10 reps
6. Overhead Dumbbell Press: 1 set of 6-10 reps
7. Barbell Preacher Curls: 1 set of 6-10 reps
8. Lying Tricep Extensions: 1 set of 6-10 reps
New HIT Training Book
Introducing The New Mike Mentzer High Intensity Training Book...
Mike Mentzer and Me: My Heavy Duty Journal of High Intensity Training The Logical Approach to Bodybuilding
If you want to make the best progress with High Intensity Training you can't just follow a routine you found online, you need to fully understand the theory and practice of it so you can make any necessary adjustments so that it will actually work for you.
I wrote this book to share with you everything I learned over the past 45 years, what works, what doesn't and how to tailor High Intensity Training for your own unique body, exercise tolerance and recovery ability.
Go to https://www.trulyhuge.com/mike-mentzer-book.html