Zyntix Price As soon as the exercises are mastered one moves into the intermediate stage where the set count is reduced to 2-3 sets for small groups and 3-4 sets for large groups. The number of sets used depends on the ability of the trainee to generate maximum intensity. It is best to train harder with fewer sets. All sets are taken to the point of momentary muscular failure, that is until no more full reps can be completed. In all exercises use smooth form with no momentum.
After training for 4-6 months, one progresses to the advanced program. Small muscle groups are trained with 1-2 sets while large muscle groups are trained using 2-3 sets total.
All sets should be taken to the point of momentary muscular failure. After that a high intensity variable such as forced reps should be used every other set to push the effort past failure. Zyntix
Now that we have established the outline for progression in HIT, we will focus on the proper frequency of training. Since HIT taxes the muscles and central nervous system so much, it is often necessary to reduce the number of times that each muscle group is trained.
A trainee’s recuperation level must be taken into consideration as each person’s body has it’s own capacity for work. A lot depends on an individual’s conditioning and the intensity of effort put forth during training. Some trial and error will have to take place, but the overall guidelines are to train each body part once every seven to ten days.
After resting your muscles for seven days, attempt another session. If you are dragging a bit or the weights used during your exercises have dropped try adding an extra 2-3 days between workouts. Since you will be training each group once every 7-10 days, your body should be able to recuperate fully. Depending on your training split, the entire body should be trained in 2-3 sessions over the 7-10 days. This is enough to keep your conditioning high and your muscles growing both larger and stronger.
Now, let’s look at some sample training programs. The first one is a great leg program.
Leg extensions, 1 set of 15-20 reps to failure
Without rest, jump into the leg press machine and do:
Leg presses, 1 set of 12 reps to failure
Negative-only leg press. Load the weight approximately 40% heavier than you normally use in this exercise. Using the assistance of a partner, or your own arms, press the plate to the point of full extension. Using your left leg only, lower the plate down to the start position. Repeat this with your right leg and keep alternating legs until you can no longer control the downward motion of the machine safely.
The following is a great arm routine:
Incline dumbbell curls, 1 set of 8-10 reps to failure
With no rest, grab a pair of dumbbells for the following exercise:
Standing dumbbell curls negative-only, 1 set of 8 negative reps until unable to control the downward movement. Use a set of ‘bells heavy enough to allow you to get a maximum of 8 negatives. Have a partner lift the weights for you or cheat them up, then lower them to a count of 8, repeat.