This article discusses how to get a six pack fast High Intensity Abs Training (HIT) workout method.
Basic principles of HIT Basics:
I guess the central thing that sets HIT apart is the fact that when doing HIT, you only do a single set for each exercise, per week.
No, I’m not pulling your leg. As an example, if you’ve just completed a set of squats today (one single set, that is), then you wouldn’t be doing any more squats until this same time one entire week from now!
The concept here is that using high intensity training, you place your musculature under absolutely severe tension, resulting in a huge growth impulse, and then you allow your body a whole lot of time to recoup and grow.
Just how is it possible to get this type of powerful growth impulse using just one single set? HIT has 2 factors to it, that make it extremely intense.
How to get a six pack Fast Training
1. Best Possble Form (check the link)
One does every single repetition of every exercise with thoroughly perfect execution and you also perform the repetitions very slowly. What this means is: Zero cheating or pulling the weight load, absolutely no excessive strain in any body parts not directly involved with the weightlifting and lots and lots of pain in the muscles.
2. Going Past the Point of Failure
Pursuing nearly all training methods, reps will be done to failure. I.e. you keep pressing until you simply cannot move the weight load any more, no matter how hard you try. That’s the point of muscle failure and also the point where a set finishes. In HIT, you go past that point.
That second one needs some extra explanation. After all, it’s not immediately apparent how one is supposed to keep pushing past the point of muscle failure.
How to get a six pack Fast: Going Beyond Failure
There are various methods utilized that will help you go over failure in High Intensity Training. Here are some of these:
For some exercises, this is quite a simple option. Everyone knows the spotter can help out a little bit on that last repetition, when you are performing bench presses. With high intensity training, the spotter can wait until you reach the point of failure and then ever so lightly support you for an additional 2-3 reps.
An additional method is to quickly decrease the weight load after muscle failure is reached, and do a few additional reps while using lowered weights. When working out using machines, you can employ a spotter who removes one or two plates for you and when using dumbbells and barbells it is possible to prepare one heavier and one lighter set of weights and then transition between these as fast as (safely) possible.
Five Second Rest
This final one is a technique you can even work with all on your own: As soon as you’ve reached the point of failure, return to a neutral (non-tense) posture, wait for five seconds and then have another go at completing as many sets as possible.
My Experience With HIT
Following the HIT method is a relaxing experience for approximately six and three quarters of every week after which it turns into a totally excruciating experience for the rest of the week, starting with the beginning of the exercise routine and ending a couple of hours after it’s done.
I was surprised with how much strength I accumulated in the course of my time doing HIT. I kind of assumed that performing only one set per week would lead to minimal gains, at best, but I made just as much, if not more, progress as I did with volume training before. Another thing is that while the training itself is very intense, my body felt good and undamaged during the non-workout days of the week. With volume-training, I usually feel some kind of an ache or pull, even during the rest-days.
One of the most interesting facets of HIT are probably the psychological ones, though. To begin with, it’s just very difficult to train as hard as is needed. Without someone spotting for you, spurring you on, correcting you and shouting in your face to do one more rep, I don’t think it’s even possible to get there. I also noticed that my attitude approaching each exercise was effected by the fact that I constantly knew this one was going to be the only set for an entire week. You always approach each set driven to give it all you have – and by the point where you’ve reached muscle failure and kept going, you generally regret you ever started…
My personal conclusion: I think High Intensity Training is an interesting and effective method.
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