[chrispghmuscle]

H.I.T. training is based on the theory that you can exhaust and break down your target muscle area in one set when performed effectively.

H.I.T. training is not for beginners. Before starting H.I.T., you need to know exactly when your muscles are warmed up. You also need perfect form in your exercises. If either one of these lack, the "high intensity" of this type of workout can cause injury. So please, if you haven't been working out seriously for at least 6 months, don't consider starting a
H.I.T. program.

A H.I.T. workout will target major muscle groups first.
Depending on the trainee, you will target some or all of the muscle groups in one session. For most people a split will be required over 2 or 3 separate sessions. The goal is to build muscle so you need to give your muscles time to recuperate and grow. Some H.I.T. trainers will tell you to work your entire body in one session two to three times a week. However medical studies suggest that most muscle groups need a week to recover from a workout to failure.

Before starting your session you need to warm up properly. Once the target muscle groups are warmed up, you still want to do a warm up set before each H.I.T. set. You'll do this set with anywhere from 25-50% of the weight you're going to use in the target set.

The target set itself will be 8-12 repetitions with the
maximum weight you can handle. If you find that you can go to 12 reps, you'll need to increase the weight next time. If you find you can only do 8 reps, you can either stick with that weight until you can do 10 or more, or go slightly lower. Always make sure that you have slow, controlled movements in perfect form.

Your goal however, should be to slightly increase the
weight each week, even if it's just by a pound. Over a
year that does make a 50 pound increase if you can keep it steady.

Chris