High Intensity Weight Training Routines
A simple HIT routine is the 5 set pyramid method, where the sets are decreased from 5 reps in the first down to 1 rep on the last set. This form of training requires careful planning to ensure that for each set of exercises you neither fail to early, or have a too easy workout. When training with high intensity it is essential to keep a training log so that you can plan each session based on previous performance.
The main purpose of the HIT method is ensuring that you train to failure, i.e. that the last rep you do you fail on, meaning that you cannot complete another, no matter how hard you try. Sometimes you reach the last set of 1 rep and manage to complete it. Rather than attempting another one at a heavier weight at this point, you should just ensure you push yourself further in your next weight training session. However, there is a lot of debate over whether it is best to complete extra sets until failure is reached. Some research suggests that training to failure too much can impede muscluar development. Some people would add an extra set to the end and keep going until they fail. Experience shows that this is usually the next set anyway, unless you have suddenly made vast improvements, or you have made a mistake on your training plan and have been lifting too light a weight !
An example of a simple pyramid routine
| Warm up, 20 reps | 5 reps | 4 reps | 3 reps | 2 reps | 1 rep |
The final rep should be ideally your 1 rep max, although this may not be possible as you have been working pretty heard before this final set. If the final set is too easy, just increase the weights of each set in the next session. Remember that it is important to keep a good training log if you are planning this sort ot training, as it is difficult to remember where you fail and what is easy otherwise. Keep notes on how easy or diffucult each final lift was, this wa you can prepare betor for the next workout. The warm up set should be about half of the final lift, and the first work set should be about 75% of the final 1 rep lift. But really you need to find a routine that you enjoy and that is giving you results. Some people prefer to warm up with much lighter weights and perform a couple of sets of 20 to ensure good blood flow, others ignore the warm up sets completely and start with a slightly easier 5 rep set.
If you plan to start a H.I.T. routines you really need to plan and split your routine to ensure you work your whole body (or the areas that require most work) over the week, and that you do not overwork the same groups which can have detrimental effects and increase the risk of injury. For more on split routines read Standard Push & Pull Split Routine.
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