Hey guys Dream here. Just wanted to give a quick intro for this post which is a follow up to this post.
What Nilatak details here are specifics to this type of exercise. As I mentioned previously, I love this stuff, however it's only a part of a well rounded habit of exercise.
Also before you get to Nilataks post, please understand that the PAIN he's referring to is muscle pain/burn. Never should your joints/tendons or anything similar be hurting, if it is, STOP. See a doctor, do your own research, whatever. Additionally with the muscle pain it should be more of a BURN than anything, ie not approaching tearing anything (but then again as Nilatak mentions in here this is advanced level stuff and you should know how to push yourself to your limits and beyond).
And now I present you Part 2 of the HITT workout.
-Dream
ps- Bananas and pure aloe vera from a plant help a ton with recovery after this workout
Ok guys, it’s taken me a while to put this up, but here is the second addition of the HITT workout. If you haven’t seen the first one, scroll down and read it otherwise this will not make too much sense to you.
I heard some chatter that this workout is hard.
You are DAMN right it is.
This is not for pansies. As far as I’m concerned if you are afraid of a gym workout, you’re not a man. This is INTENSE and it is PAINFUL, so don’t just jump into it if you’ve never gone to the gym!!!
Go to the gym for 3 months doing the basics and then go to HITT. This is like Turbo fuel in a car. It get’s fast results, but you got to pay the price. If you eat like a beast, I’ll put up nutrition stuff later as Part 3, but for now, just focus on the workout.
You can also switch stuff as long as it’s MUTLI JOINT EXCERSISE…this is not dogmatic. Do some warm-up and stretching and then go to work…it’s one set and you should be in massive pain by the end of the last set.
USE GOOD FORM.
You know the drill, do them slow…if you don’t feel like your muscles are exploding, you’re not using enough wait or you’re going too fast.
Week 1 (2-3 times a week) Space of 2 days inbetween. So if you go Monday, your next day is Thursday, then Sunday and so on.
1. Dead-Lifts
2. Squats (do them with a barbell, not the one that is hooked up on a machine)
3. Leg-Press Machine
Rest 2-2 ½ minutes
4. Bench Press with barbell
5. Bent over row with barbell
6. Overhead press with barbell
Rest 2-2 ½ minutes
7. Bicep curl with barbell
8. Triceps extension with one dumbbell
9. Wrist curl with barbell
Rest 2-1/2 minutes
10. Lateral pull down machine
11. Shoulder shrug with barbell
12. Trunk curl on the floor
Week 2 (2-3 times a week) Space of 2 days in between. So if you go Monday, your next day is Thursday, then Sunday and so on. After that go back to doing week 1.
1. Leg-Curl machine
2. Leg Extension machine
3. Leg Press
4. Standing Calf Raise machine
Rest 2-2 ½ minutes
5. Bench press with barbell
6. Bent-over row with barbell
7. Lateral raise with dumbbell
Rest 2-2 ½ minutes
8. Shoulder shrug with barbell
9. Bent-arm fly with dumbbells
10. Triceps extension with one dumbbell
Rest 2-2 ½ minutes
11. Biceps curl with barbell
12. Trunk curl on floor
BEAST when you get in there….be careful not to injure yourself. ALL THESE EXCERSISES REQUIRE YOU KNOW PROPER FORM but since you’ve been going to the gym for at LEAST 3 months I assume you know what you are doing so yeah.
But proper form. If you are new to the gym, do not try this till later as it’s advanced. But as far as packing on muscle, it’s the magic bullet…just requires damn hard work.
-Nilatak
ps-if you'd like to contact me please PM me on the Under 21 forum located at www.under21convention.com/forum
