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High Intensity Muscle Building Workouts
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How to do High Intensity Workouts for Muscle Building
If you want to incite an argument amongst your closest meathead friends, invite them for a workout and then announce the superiority of high-intensity training, or HIT.
Ever since Arthur Jones laid the foundation of HIT with his Nautilus machines in the early 1970s, lifters have been arguing the merits of HIT.
Detractors say it’s a lazy man’s way to a crappy physique, while the most ardent supports claim HIT is the only training method you need.
Could that be true? Could you use HIT as your only workout for the rest of your training career?
Let’s take a look.
How NOT to Use HIT for the Long Haul
The usual recommendations for constructing an HIT program are as follows:
- Choose the biggest, most important exercises for each body part.
- Train them all in each workout, moving from the largest to smallest muscles.
- Perform one set (only) of each exercise.
- Take each set to failure.
- Add weight or reps on each movement at every workout.
- Perform reps slowly and in control.
- Train your whole body two or three times a week.
The quickest way to burn out on HIT is to follow this advice to the letter and jump full-bore into a routine that includes three weekly sessions of squats, stiff-leg deadlifts, calf raises, bent rows, chins, bench press, curls, dips, barbell curls, and crunches.
Never change your exercises, and keep pounding away to add a fraction of a pound or half a rep with each exercise every time you hit the gym.
Welcome to HIT disillusion.
How to Tailor HIT for Long-Term Use
What many folks don’t seem to realize about those original HIT “rules” is that they’re really just guidelines to help you step away from the high-volume, low-result routines used by professional bodybuilders and fans who are wannabe professional bodybuilders. The HIT principles of Jones and Dr. Ellington Darden provided a solid framework, but they are not stone tablets than can never be changed.
If you’re willing to think critically about your own program, you can make HIT work much better and for a much longer period of time. Here are some tips to help:
- Always keep your reps slow and in control. If you need to cheat, then you’re not strong enough to complete that rep.
- If you can’t increase the weight or reps used for an exercise over two or three workouts, change it out for another move the next time you lift, or change your target rep range.
- If two or three exercises stall at once, you may be overtraining. Skip a workout or two, or stop your sets short of failure for a week or so.
- Make sure you’re getting 7-9 hours of sleep per night and try to get an afternoon nap if possible.
- Consider making every third or fourth workout a not-to-failure, or NTF, session.
- Get lots of whole, nutritious food each day.
- Try split training on occasion, but limit your volume to 1-2 sets of 2-3 exercises per body part.
- Take a week off every 12 weeks or so even if you DON’T feel overtrained.
Be open to change, and keep an eye on your motivation levels. Most of all, realize that the main benefit of HIT is to give you a solid template to follow, but it’s as malleable as your imagination will allow.
Change HIT to fit your needs and physique, and you can milk it for a very long time.
If you want to learn ALL about the best high-intensity training workouts of all time, checkout this new eBook called "Greatest HITs: The Best High Intensity Workouts" at https://www.muscle-building.com/