ln my previous article, you learned the basic concepts that exist in the HIT system. This week l will give you two of the best bodybuilding programs for people that will have time to train two or three times per week.
Hello again friends. In my previous article, you
learned the basic concepts that exist in the
HIT system. I answered the best 10 questions
that you might have, and as promised, this week l
will give you two of the best bodybuilding programs for people who will have time to train 2-or-3 times per week.
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.
(If you don't know the names of the exercises I 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 I use the word "beginners" I am talking about people
who 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 I 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:
- For Quads: 4 min rest
- For Chest/Back/Shoulders: 3 min rest, and
- For Biceps/Triceps/Hamstrings/Calves/Traps: 2 min rest
(For warm up sets 1-2 min rest is enough for all the
muscle parts. At that time, you are just
"warming" the muscles and not trying to lift the
maximum).
So here we go!
The HIT Program For People That Will Train Twice Per Week
 1st Monday
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 Pull-downs 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
*(When I say 2 warm-up sets, these two sets should be
performed in the Pull-down machine, even if you are
able to do Pull-ups. Don't do 2 warm-up sets of
Pull-ups for 15-25 reps).
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
2nd Monday
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 Pull-downs 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
*(When I say 2 warm-up sets, these two sets should be
performed in the Pull-down machine, even if you are
able to do Pull-ups. Don't do 2 warm-up sets of
Pull-ups for 15-25 reps).
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 EZ-Curl Bar. 1-2 warm up sets of 15-25) and 2
sets of 5-8
Biceps
Preacher Curls:(With EZ-Curl Bar.1 warm-up set of
15-25),and 2 sets of 5-8
1st Thursday
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
2nd Thursday
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 who 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. I
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 I have grouped four major body parts to work on the
same day (Chest/Back/Triceps/Biceps). I did that
because I 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 who want to
weight train with the HIT system 3 times every week.
HIT Program For People That Will Train 3 Times Per 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 Push-downs: (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 Push-downs : (1-2 warm-up sets of
15-25), and 2 sets of 5-8
Skull-Crushers: (Or Lying Overhead Triceps Extensions.
With EZ-Curl Bar.) 2 sets of 5-8
1st WEDNESDAY
Back
Pull-ups (or Front Pull-downs 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
*(When I say 2 warm-up sets, these two sets should be
performed in the Pull-down machine, even if you are
able to do Pull-ups. Don't do 2 warm-up sets of
Pull-ups for 15-25 reps.)
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 Pull-downs 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
*(When I say 2 warm-up sets, these two sets should be
performed in the Pull-down machine, even if you are
able to do Pull-ups. Don't do 2 warm-up sets of
Pull-ups for 15-25 reps.)
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 EZ-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 in 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, I prefer to add the small
muscle groups that work "indirectly" when you work
your bigger. (I explained that again in my previous
program for people that have time, or they prefer to
train only twice per week.)
That's why I 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
I add one exercise for Hamstrings after "Deadlifts"
because I 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 I 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 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 I did not put them
in any program, read my previous article (7th) again.
I explained why it is up to you when you will do
your abs, and also read the exercises, sets, and reps
that I 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 I said in my previous article, I 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!
The Best Mass Exercises For Each Muscle Group
1) The Best Mass Trap Exercises
a) Upright Rows
b) High Pulls
c) Shrugs
2) The Best Mass Delt Exercises
a) Behind the Neck Presses
b) Dumbbell Presses
c) Military Presses
d) Arnold Presses
3) The Best Mass Lat Exercises
a) Chins
b) Bent Over Barbell Rows
c) Lat Pulldowns to the Chest
d) Lat Pulldowns Behind the Neck
e) T-Bar Rows
4) The Best Mass Lower Back Exercises
a) Regular Deadlifts
b) Weighted Hyper Extensions
c) Still Leg Deadlifts
5) The Best Mass Pec Exercises
a) Flat Bench Presses (Barbell or Dumbbell)
b) lncline Presses (Barbell or Dumbbell)
c) Decline Presses (Barbell or Dumbbell)
d) Dumbbell Pullovers
6) The Best Mass Biceps Exercises
a) Standing Barbell Curls
b) Seated Preacher Curls
c) Close Grip Underhand Chins
7) The Best Mass Triceps Exercises
a) Weighted Dips
b) Close-Grip Bench Presses
c) Skull Cruchers
d) Triceps pushdowns (when pushing the bar straight
down)
8) The Best Mass Quadriceps Exercises
a) Squats
b) Front Squats
c) Leg Presses
9) The Best Mass Hamstring Exercises
a) Lying Leg Curls
b) Stiff Leg Deadlifts
10) The Best Mass Calf Exercises
a) Standing Calf Raises
b) Seated Calf Raises
c) Donkey Calf Raises
d) Toe presses on Leg Press Machine
I 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
b) Your recuperation
c) Your supplementation
This exercise program in conjuction with the other 3
important perimeters can make you be a
bodybuilder that will belong to the "next level." Just
do everything right, of what I have told you (new
readers can read my previous articles where I 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, I 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!
giannis@bodybuilders.com
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