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Sample High Intensity Training Workouts For Bodybuilders
HIT workouts, a detailed guide on sample high-intensity training workouts designed specifically for bodybuilding, including beginner Intermediate and advanced workout routines.
High-intensity training (HIT) is a bodybuilding philosophy popularized by trainers including legendary bodybuilder Mike Mentzer and Arthur Jones, founder of Nautilus equipment. This training modality emphasizes short, extremely intense workouts with minimal exercises, fewer sets per exercise (often only one all-out set per exercise), slow controlled repetitions, and sufficient rest and recovery periods.
The key principles of HIT are:
- Intensity: Performing each set to momentary muscular failure, meaning you cannot perform another repetition in proper form.
- Brief workouts: Workouts are condensed and efficient, typically lasting 30-45 minutes.
- Infrequent training: Due to high intensity, adequate recovery time between workouts is critical - typically 2-3 workouts per week.
- Progressive overload: Gradual increases in weights, repetitions, or intensity to keep muscles constantly adapting and growing.
In HIT methodologies, proper form, controlled movement, and intensity trump volume. Fewer sets and higher intensity are believed to recruit maximum muscle fibers, encouraging greater muscular adaptation in limited time.
Below we present three clearly outlined sample routines for different training levels:
1. Beginner (Full Body Workout)
2. Intermediate (Two-Way Split Workout)
3. Advanced (Three-Way Split Workout)
Beginner Level: HIT Full Body Workout
Frequency: 2-3 times per week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday with adequate rest days).
Duration: 30-45 minutes per session.
Exercises and Sample Routine:
A beginner full-body workout utilizes compound exercises targeting all major muscle groups to establish foundational strength and muscular coordination.
Warm-Up:
Spend 5-10 minutes on a brief cardiovascular warm-up (treadmill, stationary bike) and practice joint-mobilization and stretching before beginning.
Workout Routine:
Perform one set per exercise. Aim to completely fatigue muscles within the range of 8-12 slow, controlled repetitions. When you reach 12 reps easily, increase the weight by approximately 5-10% next session.
1. Leg Press or Squat:
- Target Muscles: Quadriceps, Hamstrings, Glutes
- Repetitions: 8-12
- Tempo: Slow and controlled, 3-4 seconds eccentric, 1-2 seconds concentric
2. Chest Press or Machine/Barbell Bench Press:
- Target Muscles: Pectorals, Shoulders, Triceps
- Repetitions: 8-12
- Tempo: Slow controlled movement
3. Seated Rows or Pulldown:
- Target Muscles: Latissimus Dorsi, Middle Back, Biceps
- Repetitions: 8-12
- Tempo: Controlled with pause at the contracted point
4. Shoulder Press (Machine or Dumbbell):
- Target Muscles: Deltoids, Triceps
- Repetitions: 8-12
- Tempo: Slow and controlled
5. Leg Curl (Hamstrings) & Calf Raise:
- Target Muscles: Hamstring, Calves
- Repetitions: 8-12 for both exercises
- Tempo: Controlled
6. Bicep Curl (Machine or Dumbbell):
- Target Muscles: Biceps
- Repetitions: 8-12
- Tempo: Slow
7. Tricep Extensions (Cable or Machine):
- Target Muscles: Triceps
- Repetitions: 8-12
- Tempo: Controlled
Rest periods: 1-2 minutes between exercises.
Progression tips: Increase resistance gradually once you reach top reps with good form. Focus on technique and intensity above heavy loads initially.
Intermediate Level: HIT Two-Way Body Part Split
Frequency: Train each muscle group about once or twice per week. Option: (Monday & Thursday = upper body, Tuesday & Friday = lower body)
Duration: Approximately 30-45 minutes per session.
Splitting your workout into two separate sessions - a lower-body day and an upper-body day - allows for increased intensity without sacrificing form or risking overtraining.
Session A - Upper Body Workout:
Perform one intense set per exercise.
1. Bench Press (or Chest Press Machine):
- Target Muscles: Pectorals, Shoulders, Triceps
- Sets/Reps: one set, 6-10 reps
2. Pull-Ups or Lat Pulldowns:
- Target Muscles: Latissimus Dorsi, Middle Back, Biceps
- Sets/Reps: one set to failure, combo if necessary
3. Incline Dumbbell Press:
- Target Muscles: Upper Chest, Shoulders
- Sets/Reps: one set, 6-10 reps
4. Seated Cable Row or Dumbbell Row:
- Target Muscles: Mid-back, Biceps
- Sets/Reps: one set, 8-12 reps
5. Shoulder Press Machine or Dumbbell Press:
- Target Muscles: Deltoids, Triceps
- Sets/Reps: one set, 6-10 reps
6. Barbell Curls or Dumbbell Curls:
- Target Muscles: Biceps
- Sets/Reps: one set, 8-12 reps
7. Triceps Extensions or Skull Crushers:
- Target Muscles: Triceps
- Sets/Reps: one set, 8-12 reps
Session B - Lower Body Workout:
1. Leg Press or Heavy Squats:
- Target Muscles: Quadriceps, Glutes, Hamstrings
- Sets/Reps: one set to absolute failure, 8-12 reps
2. Leg Curl or Stiff-Legged Deadlift:
- Target Muscles: Hamstrings
- Sets/Reps: one set to failure, 8-12 reps
3. Leg Extension (Optional isolation):
- Target Muscles: Quadriceps
- Sets/Reps: Slow controlled reps to maximal fatigue
4. Seated Calf Raises or Standing Calf Raises:
- Target Muscles: Calves
- Sets/Reps: 10-15 reps, controlled tempo
Recovery Recommendations:
Ensure proper nutrition, hydration, sleep (7-9 hrs.), and possibly longer recovery between workouts initially until adaptation occurs.
Advanced Level: HIT Three-Way Split Workout
Advanced bodybuilders using HIT methodology commonly use three-way splits for maximum muscle stimulation and to allow increased recovery between workouts. Usually structured as a Push/Pull/Leg split or similar schemes, allowing even higher intensity and maximal growth potential.
Frequency: Each body part trained once every 4-7 days.
Day 1 - Chest, Shoulders, Triceps (Push):
1. Bench Press or Incline Bench
2. Dumbbell Flyes or Pec Deck
3. Shoulder Press
4. Side Lateral Raises (Optional isolation)
5. Triceps Extensions or Close Grip Press
Perform 1-2 intense failure sets, repetitions usually 6-10 reps with 2-3 mins rests.
Day 2 - Back, Biceps (Pull):
1. Weighted Pull-ups or Lat Pulldowns
2. Barbell Rows or Machine Rows
3. Stiff-Legged or Romanian Deadlift
4. Barbell or Dumbbell Curls
5. Hammer Curls or Machine Curls (if desired)
One tough, all-out working set per exercise. Advanced trainees may include intensity techniques such as forced reps, negatives, and drop sets periodically.
Day 3 - Legs:
1. Heavy Squats or Leg Press
2. Leg Curl variations
3. Leg extensions (isolated work optional)
4. Standing Calf Raises
5. Seated Calf Raises
Repetition tempo and Rest: Controlled negative and positive portions. 1-2 minutes between exercises; higher if using intensity-enhancing techniques.
For more information go to High Intensity Training for Muscle Mass
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