IllPumpYouUp.com
 
Ship To:
Toll Free: 1-800-940-2911  
 
IllPumpYouUp.com
Challenges
|
|
|
|
|
|
|
Home Find a Supplement Plan Shop by Brand Shop by Category Specials and Sales Best Sellers Stacks Reviews






|
|

Facebook  Instagram  Twitter  Google Plus  YouTube
Join us on Facebook and Twitter to learn about specials, coupons and free products.
POPULAR NEW ITEMS
 
 
 
 
 
 
 
 
BEST SELLERS BY CATEGORY

Muscle Builder
Weight Loss
Protein 
Myogenix AfterShock Recovery
Hi-Tech Lipodrene with Ephedra
Optimum Nutrition 100% Whey Protein Gold Standard

Test Booster
Creatine
Amino Acid
iSatori ISA-TEST GF
All American EFX Kre-Alkalyn EFX
SciVation Xtend
IPYU Video of The Month
IllPumpYouUp.com Gift Cards
SUPPORT CENTER
 
 
 
 
 
 
 
 
$25 Store Coupon For a Picture
Europa Get Fit & Sports Expo




$5.95 FLAT RATE SHIPPING ON ALL NON PO BOX USA MAINLAND ORDERS OVER $99!
 
Articles > Weight Training > HIT It Hard!
Like this article? Then 'Like' this page!
 

I hear a lot about high-intensity training. What is it, and how do I incorporate it into my workout?

When you train with weights, you want to stimulate the muscle fibers to grow. In order to do that, you should perform a few sets with heavy poundages (heavy for you, that is) and perfect form. High-intensity training, or HIT, involves pushing a muscle past the point of normal fatigue and failure to get a better growth response from the muscle fibers. Here are a few HIT techniques you can try to increase hypertrophy.

Supersets - Use two exercises for opposing muscle groups, and do a set of each, one after the other, with no rest between the two exercises. Or superset two exercis¬es for the same muscle group for even more intensity. For example, you can superset flat-bench presses with cable rows, which is an opposing-muscle-group superset for chest and back or try supersetting lateral raises and dumbbell presses, which is a same-muscle-group superset for delts. With either version you increase your training intensity and your results.

Forced Reps - When you can no longer do repetitions in perfect form on an exercise, your partner can provide just enough assistance to allow you to get one, two or three more reps, which are called forced reps. He or she can't help you too much, however, or the stimulation will be severely diminished. Usually, muscle failure indicates the end of your set; however, forced reps can help you go beyond failure and challenge the muscles in a new way to trigger more results.

A new supplement that may help you get the most from HIT is pregnenolone, or BHP5. It's a precursor to DHEA and is assembled in the body from cholesterol. Pregnenolone is sometimes referred to as a bioactive mass enhancer, and it's considered the parent steroid, from which all other steroids are derived. In fact, the body uses pregnenolone to make whichever hormones it needs, and HIT will definitely increase the need for a number of them because you're stimulating growth at a high level.

Here's a sample HIT routine you may want to try. The percentages listed refer to percentages of your one-rep-maximum poundages in the various exercises. All sets are done for maximum reps (until positive failure) unless indicated.

Day 1: Chest and triceps    
Bench presses (warmup) 1 x 15  
  3 x 65%, 75%, 80%  
Incline dumbbell presses 1 x 8-10 x 50%  
  2 x 65%, 80%  
Incline flyes 1 x 8 x 60%; 2 x 70%, 80%  
Lying extensions 1 x 8 x 50%; 2 x 75%, 80%  
Pushdowns 1 x 8 x 50%  
  1 x 8 x 50%; 2 x 75%, 80%  
     
Day 2: Back and biceps    
Pullups (warmup) 2 x failure  
Wide-grip pulldowns 1 x 8 x 50%; 2 x 60%, 70%  
Seated rows 3 x 60%, 70%, 80%  
Barbell rows 3 x 70%, 80%, 85%  
Incline dumbbell curls 3 x 60%, 70%, 80%  
Barbell curls 3 x 65%, 75%, 85%  
     
Day 3: Legs and shoulders    
Leg extensions (warmup) 1 x 15  
  1 x 8 x 60%; 2 x 75%, 85%  
Squats 1 x 8 x 60%; 2 x 75%, 80%  
Leg presses 3 x 65%, 75%, 80%  
Dumbbell presses 1 x 8 x 50%; 2 x 60%, 70%  
Upright rows 2 x 70%, 80%  
Lateral raises 2 x 70%, 80%  

Train your abdominals and calves every other day with one to three different exercises for one to two sets of 20 to 50 reps each.

One last point: Concentration is mandatory when you use HIT. Make sure you focus all of your mental energy on the muscle you're training.


Related Articles
High-Intensity Training
Increasing Workout Intensity
Train Heavy During Your Quest For A Leaner Physique

 

 



 
Frequently Visited Areas
BODYBUILDING FORUM
FITNESS EXERCISES
SUPPLEMENT REVIEWS
ONLINE PERSONAL TRAINER
PRODUCT RANKING
VIDEO REVIEWS
TRAINING ARTICLES
NEW PRODUCTS
SUPPLEMENT ARTICLES    
 
I'LLPUMPYOUUP.COM
527 D Street
CLEARWATER, FL 33756
Email Us
Toll Free: 1-800-940-2911
 
How Are We Doing?
REPORT A PROBLEM
SITE FEEDBACK
 
Product Suggestion
RECOMMEND AN ITEM
Payment Types Accepted


 
Click for the BBB Business Review of this Vitamins & Food Supplements in Clearwater FL
Nextag Seller
IllPumpYouUp.com is an Upfront Merchant on TheFind. Click for info.
bizrate Customer Certified Site - IllPumpYouUp.com Reviews at Bizrate
 
 

HOME  |  MY ACCOUNT   |  DISCONTINUED  |  LINKS  |  AFFILIATE PROGRAM  |  CONTACT  |  LOG OUT
Copyright© 2003-2014. IllPumpYouUp.com All Rights Reserved.