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Best High Intensity Exercises
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Here Are the Most Productive Exercises to Use with HIT
High-intensity training, or HIT, is built around the idea that you need to work out hard but briefly and infrequently in order to get the best results possible from your lifting. In order to accomplish that, you need to pick and USE the most productive exercises you can find.
Of course, bodybuilders in general tend to focus on small details, which is one of the reasons that you often see guys with little muscle mass banging out sets of concentration curls and pec-deck flyes while their bigger lifts languish.
If you want to get massive using the more abbreviated routines that HIT prescribes, though, you HAVE to focus on the best movements available. To that end, here is the short list of productive exercises that you could use with HIT to cover your whole body without any additional lifts.
Barbell Squats
The barbell squat is often hailed as the king of all exercises, and for good reason. Descending to the point where your thighs are parallel to the floor (or even lower) and then standing up again with a heavy load on your back makes your legs, glutes, and lower back work extremely hard. Those are the largest muscles in your body, and stimulating them can lead to more lean mass overall. A tough set of squats will work just about every other muscle in your body, too.
There is even some evidence that squatting may boost your testosterone levels while training, though more study is needed to show a definitive link.
Squatting is a natural exercise for small children but can be tougher to learn the older we get. Because the chance for injury is high if you’re not careful, you would do well do learn proper form before loading on the pounds.
Stiff-Legged Deadlifts
While squats target your quads and provide significant carryover to other parts of your legs and back, stiff-legged deadlifts are a compound movement that nail your hamstrings, glutes, and lower back with direct, heavy work. Your grip, upper back, and calves also get plenty of carryover work, making stiff-legged deadlifts a near-peer to the mighty squat.
As with the squat, using perfect form is vital. Combining squats and stiff-legged deadlifts can be brutal but crazy productive.
Chin-Ups
Chin-ups directly stimulate your lats and biceps, with powerful secondary stimulation for your forearms (grip), abs, and shoulders. When you can do 20 slow, controlled chins, you’ll be ahead of 95% of the guys in your gym and on your way to a larger, more sculpted upper body.
Dips
Parallel-bar dips hit your pecs, triceps, and shoulders hard, with lots of indirect work for your forearms, abs, and even your lats to some degree. As with chins, knocking off sets of dips with your bodyweight for big reps will put you ahead of the pack, and you can add weight around your waist as you grow stronger.
Military Presses
The military press targets your delts and triceps, with secondary stimulation for your upper pecs and “core” muscles — lower back and abs, which act as stabilizers, particularly if you stand while performing the movement. As always, proper form is essential, but you can work up to using substantial weight over time.
Other Mass Moves
While these five exercises cover you from head to toe, there are other exercises which can be very productive when used with HIT, too. Among the best are leg presses, bench presses, barbell curls, lying triceps extensions, calf raises, standard deadlifts, and barbell rows.
Using these big, compound movements will get you just about as big as you’re going to get before you need to start worrying about “carving in the details” to your physique.
These exercises are very demanding, though, so see your doctor before starting a routine built around them to make sure you’re healthy enough for the strain. If everything checks out, dig in to these mass-builders and see just how far you can go.
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.getbulky.com/high-intensity-training.html.