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 Article #8 -
So now that you realize why you can trust the HIT system, it's time to give you two different exercise programs. One for people that train twice per week, and the other for people that want to train three times per week. (lf you don't know the names of the exercises l give, or how to perform them correctly, go and ask the trainer at the gym. They are getting paid to know them and to show them to you performed perfectly, so it's their obligation to teach them right to you. It does not matter if you are beginners or advanced bodybuilders. You will benefit from using this program. Of course when l use the word "beginners" l am talking about people that have started bodybuilding no less than 6 months ago. But the more experienced you are with bodybuilding, the easier for you to apply the right HIT principles, and the easier for you to stay focused on your sets. (And that means the easier for you to become bigger). Just one small notice. People that have experience with HIT training can do just one set instead of two. But the deal is to give 101%, in order to get the BEST advantage in the LEAST time possible. Also, before you read my program l want to tell you one last thing about resting between sets when you use the HIT system. The general "guideline" is to rest until your heart rate starts beating normal again (until you can catch your breath), but if you want me to be more specific, that time usually is:
So here we go!
Chest Incline Barbell Press: (2 warm up sets of 15-25), and 2 sets of 5-8 Dumbbell Pullovers: 2 sets of 5-8 Back Pull-ups (or Front Pulldowns if you are not strong
enough to stay at least 30 sec up to the bar): 2 warm
up sets of 15-25 and 2 sets of 5-8
Deadlifts: (2 warm up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8 Triceps Close Grip Bench Presses: (1-2 warm up sets of 15-25), and 2 sets of 5-8 Biceps Standing Barbell Curls: (1 warm up set of 15-25), and 2 sets of 5-8
Chest Flat Dumbbell Press: (2 warm up sets of 15-25), and 2 sets of 5-8 Dumbbell Pull-overs: 2 sets of 5-8 Back Pull-ups (or Behind the Neck Pulldowns if you can not
stay at least 30 sec up to the bar): 2 warm up sets of
15-25 and 2 sets of 5-8
Deadlifts: (2 warm up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8 Triceps Skull Crushers: (Or Lying Overhead Triceps Extensions. With E-Z Curl Bar. 1-2 warm up sets of 15-25) and 2 sets of 5-8 Biceps Preacher Curls:(With E-Z Curl Bar.1 warm up set of 15-25),and 2 sets of 5-8
Quads Squats: (2 warm up sets of 15-25), and 2 sets of 5-8 Leg Presses: 2 sets of 5-8 Lying Leg Curls: (1 warm up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8 Calves Seated Calf raises: (2 warm up sets of 15-25 because you have not warmed properly your calves yet), and 1 set of 5-8 Standing Calf Raises: (Having placed your feet like / shape), 1 set of 5-8 Shoulders Behind the Neck Barbell Presses (2 warm up sets of 15-25), and 2 sets of 5-8 Close Grip Upright Rows (1 warm up set of 15 because you have not warmed properly your traps yet), and 2 sets of 5-8
Legs Front Squats: (2 warm up sets of 15-25), and 2 sets of 5-8 Leg Presses: 2 sets of 5-8 Lying Leg Curls: (1 warm up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8 Standing Calf Raises: (2 warm up sets of 15-25 because you have not warmed properly your calves yet, having placed your feet in a / position), and 2 sets of 5-8 Seated Calf Raises: 1 set of 5-8 Shoulders Overhead Dumbbell Presses: (2 warm up sets of 15-25), and 2 sets of 5-8 Wide Grip Upright Rows: (1 warm up set of 15 because you have not warmed properly your traps yet), and 2 sets of 5-8 Comments: Here we have a complete program for people that can train only twice per week. Also as you saw, most of the exercises for the same bodyparts are different from week to week. Also it's good since every week has 7 days, to train either 3 or 4 days apart. l used Monday and Thursday but it could be Tuesday and Friday, or Wednesday and Sunday. Just remember to avoid training on days that are closer than 3 days apart. Also l have grouped four major body parts to work on the same day. (Chest/Back/Triceps/Biceps). l did that because l believe that more or less the small muscle groups (Triceps and Biceps), are working indirectly when you work your bigger (Chest and Back). Since you will train only twice per week, it's good do to all these muscle groups on the same day, in order to avoid overtraining them. (So you will train all of them again after 7 days, and that's good because you will give them maximum recuperation, instead of doing half of them on Monday and the other half on Thursday.) Also the small muscle groups are "warm" from their assistance when you worked your bigger, and you don't need many sets in order to "pump" them. And now let's see a program for people that want to weight train with the HIT system 3 times every week.
1st Monday Chest lncline Barbell Press: (2 warm up sets of 15-25), and 2 sets of 5-8 Flat Dumbbell Press: 2 sets of 5-8 Dumbbell Pull-overs: 2 sets of 5-8 Triceps Straight Bar Cable Pushdowns: (1-2 warm up sets of 15-25), and 2 sets of 5-8 Close Grip Bench Presses: 2 sets of 5-8 2nd MONDAY Chest lncline Dumbbell Press: (2 warm up sets of 15-25), and 2 sets of 5-8 Flat Barbell Press: 2 sets of 5-8 Dumbbell Pull-overs: 2 sets of 5-8 Triceps Cambered Bar Cable Pushdowns : (1-2 warm up sets of 15-25), and 2 sets of 5-8 Skull Crushers: (Or Lying Overhead Triceps Extensions. With E-Z Curl Bar.) 2 sets of 5-8 1st WEDNESDAY Back Pull-ups (or Front Pulldowns if you are not strong
enough to stay at least 30 sec up to the bar): 2 warm
up sets of 15-25 and 2 sets of 5-8
Deadlifts: (2 warm up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8 Hamstrings Lying Leg Curls: (1 warm up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8 Biceps Standing Barbell Curls:(1 warm up set of 15-25), and 2 sets of 5-8 2nd WEDNESDAY Back Pull-ups (or Behind the Neck Pulldowns if you can not
stay at least 30 sec up to the bar): 2 warm up sets of
15-25 and 2 sets of 5-8
Deadlifts: (2 warm up sets of 15-25 because you have not warmed properly your lower back yet), and 2 sets of 5-8 Hamstrings Lying Leg Curls: (1 warm up set of 15-25 because you have not warmed properly your hamstrings yet), and 2 sets of 5-8 Biceps Preacher Curls: (With E-Z Curl Bar. 1 warm up set of 15-25),and 2 sets of 5-8 1st FRIDAY Legs Squats: (2 warm up sets of 15-25), and 2 sets of 5-8 Leg Presses: 2 sets of 5-8 Calves Seated Calf raises: (2 warm up sets of 15-25 because you have not warmed properly your calves yet), and 1 set of 5-8 Standing Calf Raises (having placed your feet in a / position): 1 set of 5-8 Shoulders Behind the Neck Barbell Presses (2 warm up sets of 15-25), and 2 sets of 5-8 Traps Close Grip Upright Rows (1 warm up set of 15 because you have not warmed properly your traps yet),and 2 sets of 5-8 2ND FRIDAY Legs Front Squats: (2 warm up sets of 15-25), and 2 sets of 5-8 Leg Presses: 2 sets of 5-8 Calves Standing Calf Raises: (2 warm up sets of 15-25 because you have not warmed properly your calves yet, having placed your feet lin a / position), and 1 set of 5-8 Seated Calf Raises: 1 set of 5-8 Shoulders Overhead Dumbbell Presses: (2 warm up sets of 15-25), and 2 sets of 5-8 Traps Wide Grip Upright Rows: (1 warm up set of 15 because you have not warmed properly your traps yet),and 2 sets of 5-8 Comments: For this program, since you will be able to train three times per week, l preffer to add the small muscle groups that work "indirectly" when you work your bigger. (l explained that again in my previous program for people that have time, or they prefer to train only twice per week.) That's why l add Triceps with Chest (Triceps are working indirectly when you work your Chest), Biceps with Back (the same thing), and instead of working them out twice or more times per week if you used any other split, it's better to work them at the same day. The Biceps and Triceps are almost pre-exhausted when you workout your Back and Chest accordingly. Also l add one exercise for Hamstrings after "Deadlifts" because l believe that since your hams are playing an important part when you do deadlifts, it's a good idea to do this exercise after you finish with your lower back. Finally the two remaining were Legs and Shoulders, and l put them together. So here you have 2 different programs for every week. Since there are not many exercises that you can use for calves, it's good from 1st to 2nd week to alternate them for better results. Now you have to remember that no one program can be good on a very long term basis. You should change this workout every 8-10 weeks by using either heavy weight (and do less reps or less seconds for every set), or the opposite by using lighter weight and perform every set close to 60 seconds. (Whichever as long as it continiously stimulates your body.) Then after your "power" week, you take one week TOTALLY off, and you continue another 8-10 week cycle. About abs: if you want to know why l did not put them in any program, read my previous article (7th) again. l explained why it is up to you when you will do your abs, and also read the exercises, sets, and reps that l gave you. Remember, you should be able to finish these two weight training programs (including everything, 5 min stretching, 5 min in any cardio machine, and abs), in 1 hour MAXIMUM. (The best time is around 45-50 min for me.) As l said in my previous article, l will give you the best mass exercises for every bodypart. Read them carefully, and you will able to make the right adjustments in the future. You have learned so far everything about exercises/sets/reps, for this weight training program, and you won't need to always depend on your "trainer's" advice. KNOWLEDGE IS POWER!
1) The Best Mass Trap Exercises a) Upright Rows
2) The Best Mass Delt Exercises a) Behind the Neck Presses
3) The Best Mass Lat Exercises a) Chins
4) The Best Mass Lower Back Exercises a) Regular Deadlifts
5) The Best Mass Pec Exercises a) Flat Bench Presses (Barbell or Dumbbell)
6) The Best Mass Biceps Exercises a) Standing Barbell Curls
7) The Best Mass Triceps Exercises a) Weighted Dips
8) The Best Mass Quadriceps Exercises a) Squats
9) The Best Mass Hamstring Exercises a) Lying Leg Curls
10) The Best Mass Calf Exercises a) Standing Calf Raises
l hope after learning what the HIT system means in my previous article, and also what exercises/sets/reps can give you the best results, from this week's article, you got a complete "profile" of the HIT system. When you will apply these important principles, YOU will start having very productive workouts. Just allow me to remind you again that training in the gym is just 1/4 of what you have to do in order to achieve your highest potential. Remember the three other 3 basic principles which are: a) Your nutrition
This exercise program in conjuction with the other 3 very important perimeters can make you be a bodybuilder that will belong to the "next level". Just do everything right, of what l have told you (new readers can read my previous articles where l discuss in depth the importance of the right nutrition, supplementation and recuperation), and be sure that everybody in your gym will ask you what you did to get such phenomenal results. ln my next week's article, l am going to tell you the secrets for the perfect supplementation. So far you have learned what supplements work for better recuperation, for more effective workouts, and for fat loss. Next you will learn what supplements you can stack, experiencing perfect results, and what supplements you should NEVER stack together. Cycles, combinations, time frequency, quantity, everything will be discussed in depth next week! Stay tuned!
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