A comprehensive volume of nine books on High Intensity(HIT) Training!



A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt


Monday, May 12, 2014

HIT Chest Workout

                                          


Try the following chest routine:

  • Dumbbell Flyes- 1x10 reps plus 4 negative-only reps
After going to failure at 10 reps have a training partner lift the weights for you while you lower them to a count of 8.
  • Incline Smith Machine or Incline Machine Bench Presses- 1x8 plus 3 forced reps
or try this one:
  • Rest-Pause Bench Presses- 1x10-single reps
Load a 1rm weight on a barbell or machine and do a single, max rep. Rest 10 seconds and do a second rep. Continue until you have done a total of 10 reps. It will be necessary to reduce the weight after the 2nd rep and further reps as you make inroads into the muscle.
  • Seated Machine Dips- 1x12 Static Holds
Select a weight that allows you to hold the machine's arms at the position prior to lockout for 10 seconds. After completing the first hold, reduce the weight and immediately do a second max hold. Continue in this fashion until 12 static holds have been done.

These two routines are examples of effective chest training using several advanced HIT Variables. See my books for more details.



No comments:

Post a Comment