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Designing the Perfect Workout

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Bodybuilding and Fitness Newsletter 5/15/2019

Follow These Tips to Design Your Perfect HIT Workout

High-intensity training, or HIT, is popular with many lifters because it promises gains in muscle and strength without huge investments in time.

Sure, you have to put in the work, but HIT can help you get bigger and stronger if you do it right.

Like any program, though, HIT is not perfect, and it can present certain problems if you try to follow a cookie-cutter approach that does not suit your physique and recovery abilities.

The good news is that HIT is adaptable enough that you can mold it to your needs if you put some thought into the process. Here are some tips to help you build YOUR perfect HIT workout.

Exercise Selection

At its core, any good lifting routine is all about the exercises you pick and how you perform them. Keep these tips in mind when choosing your movements:

Focus on the best mass-builders for each bodypart. These are generally compound moves that involve two or more joints, OR mid-range movements that let you move a lot of weight (like barbell curls).
Don’t avoid the hardest exercises, because they usually work best for building mass. Your routine should include hefty doses of squats, deadlifts, rows, presses, and other big movements.
On the other hand, don’t be afraid to omit a big exercise if it causes you trouble. If you have legitimate issues with your lower back, leg presses will probably be safer and more productive than squats.
Where there is a choice to be made, opt for the exercises you enjoy most. If you like dumbbell rows better than barbell rows, use the DBs. Consistency is key, and anything that keeps you coming to the gym is worthwhile.
Make sure you cover all your bodyparts, including calves, forearms, and abs. You may not train every smaller muscle group at every workout, but you still need to hit them.

Exercise Performance

How you perform an exercise can be as important as WHICH exercise you do. Here are some tips to perfecting your reps:

Keep your reps slow and in control, avoiding momentum.
Don’t get locked into the idea that each rep must last a certain time, though. The important thing is rep speed, not how long it takes you to complete each one. For instance, moving at the same speed, a repetition on the lat pulldown will take much longer than a rep on the calf raise since the pulldown has a greater range of motion.
If you can’t feel your target muscle working, slow down or adjust your positioning until you can. In the worst case, you might need to change exercises.
Train with as many reps and as much load per set as it takes you to reach failure in 30-90 seconds. That’s generally the best time range for hypertrophy, but the number of reps will again depend on the specific movement.

Bodypart Split

Most HIT approaches recommend training your entire body in one shot, and that is a terrific way to go if you can swing it. It’s not written in stone, though, and these tips can help you decide whether (and how) to split your training.

Start with a full-body routine and see how it feels. If it leaves you completely drained, give your body at least a couple of weeks to adapt. If you’re still struggling at that point, then you can consider a split.
If you DO split, start with something simple, like upper body on one training day and lower body on the next, or torso on one day and legs and arms on the next.
If that’s still too much for you in one session, try back and chest together, legs alone, and shoulders and arms.
If you split your training don’t crank up the volume very much for each bodypart. An extra move or two will be plenty.
If you split your training, still limit your weekly workouts to no more than three.

Training Frequency

Speaking of training frequency, that’s another important consideration in building your workout. These tips can help:

Start with three workouts a week on non-consecutive days, like Monday, Wednesday, or Friday.
If and when that leaves you a bit rundown, try training just two days a week.
You might also consider staying at three days, but making one of those a not-to-failure, or NTF workout.

With a little thought and creativity, you can build an HIT routine that will keep you gaining and happy to be heading to the gym.

Want Even More HIT Information?

If you want to learn ALL about high-intensity training to figure out if it’s the right approach for you, be sure to check out https://www.trulyhuge.com/arthur-jones-nautilus-bulletins.html.