High intensity training very helpful for build muscle

Athletic

Until now you think the longer in the gym then the better for your muscles? This article can help you transform your old paradigms become TOTALLY NEW. Here we will explain why a quick workout will help you build muscle and how.

WHO

If you ask anyone who uses this exercise, the answer Dorian Yates, Mr. Olympia six times in a row! Besides Mike Mentzer, the legendary bodybuilder also use this training pattern for the formation of muscle.

Dorian Yates

WHY

High Intensity Training focuses on exercises that help you build muscle. There are many exercises are repeated but in fact only partially useful. Certainly not light exercise HIT done in just a minute, because of the high intensity made it mean:

1. Pause time which short
2. Load that high
3. Type of compound exercises


HOW

This is that surely you wait, Exercise Program for HIT will look easy, but you should be starting to try to overcome the plateau or stagnation during this.

Day 1 (Legs):
Squat : 1 set x 20 reps
Leg Press : 1 set x 20 reps
Leg Extension : 1 set x 20 reps
Dumbbell lunges : 1 set x 20 reps
Glute Kickback : 1 set x 20 reps

Day 2 (Chest, Triceps, Abs):
Barbell Incline Press : 1 set x 12 reps
Dumbbell flyes : 1 set x 12 reps
Close Grip Bench Press : 1 set x 12 reps
Decline Reverse Crunch : 2 sets x 15 reps

Day 3: Rest

Day 4 (Back, Biceps):
Lat Pulldown : 1 set x 12 reps
Barbell Rows : 1 set x 12 reps
Close Grip Lat Pulldown : 1 set x 12 reps
Dumbbell Curls : 1 set x 12 reps
Preacher Curls : 1 set x 12 reps

Day 5 (Shoulder and Thigh):
Machine Shoulder Press : 1 set x 12 reps
Lateral Raises : 1 set x 12 reps
Rear Delt flyes : 1 set x 12 reps
Barbell shrugs : 1 set x 12 reps
Lying Leg Curls : 1 set x 20 reps
Declining Leg Dumbbell Curls : 1 set x 20 reps

Day 6 and 7 rest.


Source:  Study from the journal (I fit)