Written by Millionaire’s Digest Team Member: Grant Norris
Founder & Owner of: Heavy Barbell
Millionaire’s Digest Team, Contributor, Healthy Living Writer
There are a lot of people who don’t have time to do marathon workouts, and there are also a lot of people who just don’t want to. However, you realize that working out is important to your health so you suck it up and train. Lucky you for the days of ineffective two hour workouts are over. Believe it or not there is a way to get results in less than an hour each workout, and it’s called HIT (High Intensity Training).
HIT is not to be confused with HIT, which is essentially just a cardio circuit. In HIT you will actually lift hard and heavy to get your results, but you’ll be done in less than an hour. This style of training was popularized by Dorian Yates who won six Mr. Olympia titles in his time as a bodybuilder. Dorian believes in short training sessions that maximally stimulated the muscles through a few simple concepts:
- Take One Set Per Exercise to Muscular Failure– This means that if you’re training your chest you will take one set of bench to failure, which means you couldn’t get one more rep with good form.
- Do One to Two Primer Sets Per Exercise– After you warm up you will want to do one to two lighter sets to see where your strength is at. However, these primer sets are not meant to be easy. The only difference between your primer sets and your heaviest set is that you don’t go to failure. After these primer sets you should take one set to failure and move on.
- Don’t Train for Longer than an Hour– Every workout should be done within an hour, and this includes your warm-up. All of your rest periods between sets should be very short. If you are training hard enough then you don’t need more time than this anyways, so say goodbye to those marathon chest days!
- Get Enough Rest– When you train this hard it is very important that you get enough sleep and food. If you don’t recover then you’ll short change your progress, and why would you work so hard to get minimal results?
Now that we have the principles of HIT out of the way here is what a leg day would look like.
- Warmup with treadmill walks and light dynamic stretching.
- Leg Press- 2-3 light sets to warm up the legs then do 1 feeder set and 1 set to failure at around 12-15 reps.
- Lying Leg Curl- 1 feeder set, 1 set to failure for 12-15 reps
- Leg Extensions- 1 feeder set, 1 set to failure for 12-15 reps
- Walking Lunges- Bodyweight to failure for 1 set
- Leg Press Calf Raises- 2 feeder sets and 1 set to failure
- Curl up in a ball and cry
Give this workout a whirl and let me know what you think. If you aren’t sore then you probably didn’t actually go to failure! Remember these workouts are based on training intensity rather than training time, so turn your phone on do not disturb and get to work.
Article Credits: Grant Norris
Millionaire’s Digest Team, Contributor