H.I.I.T Training. Hype?
Whats stopping you from moving fast in the weight room? Read up to find out how to get HIIT in your next workout
Resistance Training is the best way to burn excess fat and calories when compared to any other physical activity. Research has proven this. But what is the best way to train?
Some believe that lifting the heavy weights and lower reps is all you need. Some think that light weight more reps is the way. Some stick by a combination of both and never change the routine.
So what is it better?
To be honest no one answer is better than the other. It all really comes down to what your goal is. If you’re looking to gain massive amounts of strength with little muscle endurance, then Yes, Train heavy and with lower reps is the way. If you’re looking more for muscle hypertrophy and muscular endurance then Yes, Train with lighter weight and more reps.
But quite honestly the best way to train is to utilize many varieties of training principles that change within a planned amount of time and are designed for your goal. H.I.I.T. or High Intensity Interval Training is a concept that has been widely renowned for the strenuous exhausting loads is puts on the body. Typically this type of training focuses on the total body being put through a series of circuits in and in some cases are timed exercises that incorporate Cardio in between resistance Trianing. It is good to train like this, but like anything else the body will eventually adapt.
So what is the answer?
Here is my suggestion. Incorporate a variety of techniques into your workout routine and super set smaller exercises that can be done with the H.I.I.T. principles but don’t train the WHOLE body in one workout over and over. Stick to one or 2 muscle groups per day and train them in accordance with a planned resistance training schedule.
Here is an Example of a HIIT Program pulled from www.JimStoppani.com from his popular HIIT 100 Program
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Bench Press | 10 | 10 (50% 10RM) | Chest |
| REST | 1 | 20 seconds | TIPS |
| Bench Press | 3 | Failure | Chest |
| REST | 1 | 60seconds | TIPS |
| Incline Dumbbell Press | 3 | Failure | Chest |
| REST | 1 | 60 seconds | TIPS |
| Cable Crossover (High Pulley) | 3 | Failure | Chest |
| REST | 1 | 60 seconds | TIPS |
| Wide-Grip Lat Pulldowns | 10 | 10 (50% 10 RM) | Back |
| REST | 1 | 20 seconds | TIPS |
| Wide-Grip Lat Pulldowns | 3 | Failure | Back |
| REST | 1 | 60 seconds | TIPS |
| Bent-Over Barbell Row | 3 | Failure | Back |
| REST | 1 | 60 seconds | TIPS |
| Straight-Arm Pulldown | 3 | Failure | Back |
| REST | 1 | 60 | TIPS |
| Reverse Crunch | 10 | 10 (Body Weight) | Abs |
| REST | 1 | 20 seconds | TIPS |
| Crunch | 10 | 10 (body weight) | Abs |
| REST | 1 | 20 seconds | TIPS |
| Dead-Curl-Press | 10 | 10 (light dumbbells) | Whole Body |
| REST | 1 | 20 seconds | TIPS |
