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For more information on High Intensity Training see The Colorado Experiment Workout
(In general, one all out set per exercise)
DAY 1 (Upper Body)
DAY 2 (Lower Body)
Perform this routine 2 days per week.
Rest just long enough to get to the next exercise.
As usual, a minimum amount of recovery between exercises.
A sample HIT routine for the beginner to intermediate level:
Note the above are done for only ONE SET each.
How many sets of each exercise in this routine? One or two.
Grip and calve work every other workout. Wait 2-3 days after the 3rd
The basic exercises can be varied, and one could even do this just ONE
time per week!
Full body - every 4-5 days, 1 hard set to failure, 2/4 rep speed:
Every Monday and Friday
One set each. Warm good. Work to Super Failure!!!
Workout A - all exercises carried to failure, one set each
rest completely for 5,6, or 7 days...(and longer barring insufficient
Workout B- all exercises carried to failure, one set each
rest again, same time, and repeat
Workout 1 - All Exercises perform only one set.
In under 12 minutes a week, you can stimulate some pretty mean strength
and size gains if you don't mind a lot of pain and strange looks. Don't
use this routine for too too long as overtraining and mental exhaustion
occur rapidly with it. Still, it packs on mass quickly.
Mike Mentzer Video
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