HIT (High Intensity Training) Training Program.
Type: Dorian Yates HIT (high Intensity Training) Program
Number of training days per week: 4
Target: Increase in muscle mass (main goal) and strength (secondary)
Duration: 6 weeks
HIT High Intensity Training Training program
* With every last set of an exercise you go to muscle 'failure'. This means that you reach a point in the set where you do NOT measure the weightthere can push / pull /curling/etc. Between 6-10 reps on the work sets.
* Optimal with this program is to ensure that you have a 'spotter'. A training partner who can help you achieve the so-called muscle 'failure'. Make sure your spotter helps you with a few 'forced. forced'repeats, and negative repeats. Only when you can no longer keep the weight negatively, is total muscle failure achieved.
* Where warming sets are needed this is indicated. In the other exercises start immediately with the weight with which the specified number of repetitions can be achieved (with difficulty). Warm-up sets should be done as follows: an athlete thinks he can do 100 repetitions of bench presses with 5kg. This number of repetitions is specified for this exercise. He then does 1st warming set 15x 50 kg, 2nd warming set 10x 70 kg and 3rd (and last) warming set 6 x 90 kg. All these sets should not take too much effort, after all, they are meant to warm up and get used to the heavier weight. In this way, all exercises are warmed up. Everything is there indicated at ANY exercise.
* Write down after each workout what the results were, so how many reps you did and how many pounds you lifted. Your goal is to improve these results in the next workout! If you can do this, you will know that you are on the right track and have gained muscle mass and / or strength.
- Split:
Monday: Chest, Biceps
Tuesday: Legs, Calves
Wednesday: Free
Thursday: Back & Back shoulders
Friday: Shoulders, Triceps
Saturday: Free
Sunday: Free
DOWNLOAD THE SCHEDULE.PDF HERE
