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High-intensity training has a reputation for being cut-and-dried, with little room for variation. With some imagination, though, you can spice up HIT and boost muscle growth in the process.
Here are 10 high-intensity training methods to build bigger muscles and get your mind thinking about other innovations.
For the most part, you should train your body parts from largest to smallest when using HIT. This allows you to devote the most energy upfront to those muscles with the best growth potential. If you’re training your whole body at each workout, a good bodypart order is quads, hamstrings, calves, back, chest, shoulders, triceps, biceps, forearms, and abs.
Some advocates insist that HIT can replace cardio training if you reduce your between-set rest to a minimum and keep your heart rate elevated throughout. There is plenty of debate around that idea, but the so-called “rush factor” can, indeed, be a good intensity uptick and help you pack in a lot of work in a short amount of time.
Some people have trouble feeling and isolating big muscle groups like chest, as their arms and shoulders take over. One way to work around this is to train your chest with an isolation movement, like dumbbell flyes, first and then move on to big exercises like the bench press or dips. You will have to reduce your poundages, but you should get a nice direct hit for that major muscle group.
Most lifters aim for a certain number of reps in all of their sets, but the amount of time your muscles spend actually working is an important consideration when it comes to stimulating muscle growth. Your time-under-tension should fall between 30 and 90 seconds for most of your sets if hypertrophy is your main goal.
If you want to try something novel to give your muscles a jolt, then SuperSlow may be just the ticket. With SuperSlow, you reduce your normal 10-rep poundage by 30-50% and then perform a set to failure, taking 10 seconds to lift the weight and 10 to lower it on EACH rep. This technique is a major burner and will leave you quivering.
If SuperSlow doesn’t torch your muscles enough, you can take it one step further and try for one long rep of 30 seconds up and 30 seconds down. If you think it sounds easy, go ahead and attempt a super duper slow chin-up and you might have a different take on this method.
If you’ve hit the wall or just gone stale training your whole body each workout and in the same order all the time, then it might be time to specialize. Pick one bodypart and give it a couple more sets while slightly reducing the volume of the rest of your workout. After a week or two of intense focus on one muscle group, you can move on to another or return to a more comprehensive routine.
An add-on to the idea of specialization is to move your target bodypart to the FIRST slot in your workout. Arms generally fall near the end of an HIT routine, but giving them top billing on occasion can result in better pumps and more mass.
Rest-pause is a very specific technique that focuses on lifting HEAVY weights for a decent number of reps. There are several ways to go about rest-pause, but one good method is as follows:
This is brutal and can be dangerous, so make sure you’re warmed up and maintain good form.
The negative, or eccentric, part of each movement is responsible for most muscle soreness and much of the growth stimulation of an exercise. One way to take advantage of this is to perform a negative-only set. Here is how you would to an NO dip:
As these tips indicate, HIT does NOT need to be boring if you’re willing to invest a little thought and creativity into your training program. As always, check with your doctor before embarking on a demanding training program, but then don’t be afraid to have a little fun with your routine.
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.