HIIT 100S PDF

Transform yourself into Jim Stoppani by following 6 weeks HIIT Workout Plan and get the amazing results. It’s likely that you are very familiar with high. Description. HIIT Workout combined with Weights for Volume For s select weight equal to 50% of what you could normally do for 10 reps. If you cant . HIIT s: Carve Up Your Physique in 6 Weeks Get a fat-burning blitz .. If you want to lose weight, forget cardio and try these HIIT training workouts instead!.

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When you go back to your regular regimen, where you’re resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering hjit greater stimulus. During Weekswhen rest periods are down to 20 seconds or less, your goal is to simply complete the reps.

Six Week Shred: Torch Fat With HIIT 100s

Instead, stick to one minute until you’re able to do all 10 sets for 10 reps. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. HIIT s make a very light weight brutally difficult to move.

While the major benefit of this program is rapid fat biit, the fringe benefits are just as impressive. Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports. Even though the weights you use will need to be light, your muscles 1000s still get the signal to grow.

Six Week Shred: Torch Fat With HIIT s

In addition to this increase in resting metabolism, HIIT is effective hiot enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage. This “I’m trying to lose weight, so I’m just doing cardio” attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and stationary bikes, with very little to show for it.

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This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation.

You’ll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you 100ss no rest and are doing reps straight through. If you can’t complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each. Hundreds, as the name implies, involves doing rep sets.

Three sets of one or two more exercises and you’ll be done with that muscle group for the day. If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat.

The next time you train that yiit group, decrease the starting weight by pounds. German volume training GVT and Hundreds training.

Sounds the same as GVT, right? For example, if you don’t know what your 10RM 10s0 on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine.

For each major muscle group, after following the HIIT s protocol on your first exercise, you’ll do three more sets to failure of the same exercise using your rep max 10RM. Cable Lying Triceps Extension. With Hundreds, you’ll do 10 sets 100z 10 reps for one exercise per muscle group. The results they’re after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.

When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there’s literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you’re an endurance athlete.

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If any of the HIIT s exercises are hikt to you, you’ll need to spend some time figuring out how much weight you can do for 10 reps. You’re probably familiar with high-intensity interval training HIIT.

Rest between all sets following the HIIT s exercise is limited to one minute to maximize fat burning. After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat. Don’t worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire.

On HIIT s sets during Weekswhen rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible. With GVT, aka 10×10, you do 10 sets of 10 reps on a given exercise. A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs. Then, the next week start reducing the rest period.

Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. If you can’t complete all 10 reps before the eighth set, drop the weight by pounds. Of course, after doing 10 sets of 10 reps, you’ll no longer be able to complete 10 full reps with your 10RM weight—probably more like reps.

If you can’t do 10 sets of 10 reps with one minute of rest, don’t reduce the rest each week.

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