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HIT Bodybuilding
How To Put Together Your Own
High Intensity Training Workout

A good rule of thumb is one exercise for small bodyparts and two for large bodyparts.  Some people will need less and for a gifted few even more is needed.  It's up to you to figure out what amount of exercise you need for high intensity training .

For a beginner, 3 full body sessions per week is enough without overtraining but as one becomes stronger and more advanced the tollerance of exercise decreases.    The heavier the weight, the more difficult it is to endure the exercise.

People with more experience in weight training (more than 2 years), who have already developed a sound foundation in muscle strength, will begin to see their strength gains diminish. They discover their workouts are more difficult to perform than when they started and get more difficult as they progress.  They also tend to discover that they need at least 5 days or more in between bodypart workouts in order to get more fully recuperated.  This is why many have resorted to a split routine but one has to be cautious about not falling into the trap of more is better". 

Intermediates, might get away with doing each bodypart twice a week, but as they progress they may notice to that they can no longer tolerate this frequency.  Many, as I recommend should work their bodyparts 3 times every 2 weeks instead.

 Beginners can use the intermediate program and do it 3 times a week but just choose one exercise per bodypart. Example,

 

            Chest: Bench Presses and Inline Presses
            Delts: Military Presses
            UpperBack: Lat Pulldowns and Barbell Rows
            Traps: Dumbbell Shrugs
            Lower Back:     Stiff leg Deadlifts
            Triceps: Dips
            Biceps: Seated Incline Dumbbell Curls
            Forearms: Wrist Curls
            Abs: Crunches
            Quads: Squats and Leg Presses
            Hamstrings: Leg Curls
            Calves: Standing Calf Raises

Generally, it is recommended that you work your largest bodyparts to your smallest.
 

            Intermediate Routine
             

              Squats
              Leg Presses
              Leg Curls
              Bench Press
              Incline Presses
              Lat pulldowns
              Barbell Rows
              Military Presses
              Dumbell Shrugs
              Dips
              Seated incline Duinrabell Curls
              Standing Calf Raises
              Stiff-leg Deadlifts
              Wrist Curls
              Crunches

               

              Day One/Day Two

              Squats
              Leg Curls
              Incline Presses
              Dips
              Barbell Rows
              Shrugs
              Seated Incline d-b curls
              Stiff-leg Deadlifts
              Leg Presses
              Bench Presses
              Military Presses
              Lat Pulldowns
              D-b Curls
              Wrist Curls
              Calf Raises
              Calf Raises
              Crunches
              Crunches

Both Days affect the entire body and it's definitly more tolerable for intermediates and advanced trainees. These days should be alternated to fit your recovery cycle: Read above.

When assembling your routine you should definitly consider the overla that exercises have over each other.  Military Presses HIT the upper pecs and front shoulders, well, ... so do Incline Presses. Stiff legs HITs the hamstrings as well as the lower back So by just adding a Quad exercise that pretty much HITs your upperlegs. Muscles are intertwinde and interwoven they work together.  This is why the big mass movements such as Deadlifts, Squats and Bench presses have allways been the kind of mass builders. You shouldn't think of your exercises as bodypart exercises but as general body exercises. For example:
Bench Presses works your delts, pecs,triceps and forearms. Even your biceps are hit to some degree. Barbell rows HITs your traps,lats and biceps,brachialis and forearms  Squats Hits your whole legs. You can probably eliminate all arm exercises and still develope nice arms just by doing the basic exercises.  By thinking of exercises thIs way you can be confident to cut back when you know that you are overtraining.
 

                For Example:

                Day One/Day Two

                Squats
                Bench Pressses
                Dips
                Barbell Rows
                Curls
                Calf Raises
                Crunches
                Deadlifts
                Military Presses
                Close-Grip Bench
                Lat Pulldowns
                Curls
                Calf Raises
                Crunches

This routine still HITs your entire body.  SEE, YOU DON'T NEED A LOT OF BODYPART EXERCISES TO HIT YOUR MUSCLES.

Here is an even more abreviated routine:
 

                Day One/Day Two

                Squats
                Bench Presses
                 Barbell Rows
                calf Raises
                crunches
                Deadlifts
                Dips
                Under grip Lat Pulldowns
                Calf Raises
                crunches

This routine here can be very productive when you use a lot of intensity and focus on your lifts.  Notice How I always keep the big 3: Squats, Bench presses and Deadlifts.  In order, to progress at the most fastest rate it is recommended that you do all 3 or atleast 2 of these movements.  Remember,only 1-3 sets each, all done to all-out failure, and an emphasis on progression.

Any other questions, not covered in this article, please feel free to e-mail me.

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