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Full Body Workout Routine
H.I.T (High Intensity Training)
You do not need to spend every hour of the day in the gym or using your home gym in order to make gains in muscle size and strength. In fact5 the following routine is so effective your workout will only last for around 12 minutes.
HIT training has been around for sometime and is often looked at as a beginner workout routine. This is not the case and i believe HIT training will work for everyone.
The problem with high intensity training is that it dose not follow the traditional set and rep scheme that most other training programs follow. Because of this people get scared when it comes to trying something new and as a result soon give up.
The HIT training principle is based around performing 1 set of an exercise per body part, done with perfect slow form until you are unable to perform another rep even if your life depended on it.
The HIT workout is an easy routine for beginners in the fact that you only need to master a few basic exercises.
With this HIT workout there is no prescribed number of reps. All you need to do is pick a weight and move it slowly, without rest until you cannot do anymore. This is called muscle failure and it is the HIT principle of muscle growth. You should be aiming for a time under load of around 2minutes per exercise. This means that you are to keep the weight moving for 2 minutes.
Because this workout uses only a few exercises it is easy to do at home with little weight lifting equipment, just a set of dumbbells will do. If you have access to a gym then you will be able to do all kinds of exercises.
The Exercises
There are 5 exercises in this full body workout routine, each one hitting a major muscle group.
Legs
Squats or Leg Press
Back
Dumbbell Rows or Seated Row
Chest
Bench Press or Chest Press
Shoulders
Shoulder Press or Machine Press
Arms
Bench Dips
The aim of this full body workout routine is to break down your muscles so that during your 'off' days your muscles will rebuild themselves bigger and stronger.
The negative part of the exercises (the lowering) when done slowly and with control is the best way to break down the muscle.
Aim for each rep to last between 10-20 seconds. The most important part of this workout is form, so go slow and feel the burn. If you can squeeze out 1 or 2 more reps then do it, stopping short of muscle failure will not lead to any gains and will just be a waste of your time.
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