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Basic H.I.T Weightlifting Workout

There are many workouts to choose from, all of them have different principles to follow. Some work on high volume so you end up doing lots of sets and reps for each body part. Some have you doing exercises back to back without any rest, and others have you doing 1 set with the maximum amount of weight you can handle for each exercise.

The HIT weightlifting workout is great for adding bulk and strength. You will train the entire body in a single workout and train 2-3 times a week.

This workout is designed to allow you to start with moderate weights, and increase the weights as you gain muscle and strength.

H.I.T stands for High Intensity Training. To make this workout intense you are going to go from one exercise to the other with just 30seconds rest. The weights you are going to be lifting need to be heavy. On each set the last rep should be nearly impossible to achieve your entire body will shake and you will know what muscle failure is.

 

The H.I.T Weightlifting Workout

Barbell Shoulder Press 1 x 10reps
Bench Press 1 x 12reps
Bent Over Rows 1 x 15reps
Barbell Curls 1 x 10reps
Squats 1 x 20reps
Deadlifts 1 x 15reps
Calf Raises 1 x 20reps
Reverse Crunches 1 x 30reps

The weights used on each exercise needs to be heavy enough that you cannot go over the target rep number no matter how hard you are trying. If you can do more reps then the weight is simply not heavy enough and you need to increase it. If you are finding that you are falling 2 or 3 reps short of target then the weight is too heavy and you need to decrease it.

Perform this workout 2 - 3 times per week with atleast 1-2 days rest between workouts. This will allow your body to fully recover between workouts and trigger muscle growth.

You should be aiming to increase the weights used for each of the weightlifting exercises each and every week. Only a 1-2lb increase should be enough, this will stop your your body from getting used to the weights and help you make continued progress in muscle size and strength.

After 6-8 weeks of this style of training you should notice extra muscle on your body and be looking and feeling stronger. After 8 weeks then move onto another routine or change the exercises. It is important not to stick to the same routine week after week becuase your body will just get bored and you will eventually give up and stop making progress.

 

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