High intensity training was first implemented in the 1970’s and used by many ‘Mr Olympians’ and many world class athletes.
This training method is infrequent, usually performed once every fortnight and requires lower weight and higher reps. The rest is needed because you’re pushing your muscles to failure from which they need time to recover. Why are you pushing your muscles to failure? Exercising your muscles to failure is thought to further stimulate growth and stamina, it can be useful when your training reaches a plateau.
You should only train one muscle group or a muscle group and their counterpart. For example Back and Biceps, shoulders and triceps etc. When working out like this your form is vital and the movement is mean’t to be slow and controlled. You should be looking to perform 15 repetitions per set at which point you should be reaching failure, and the workout length should be around 45 mins. As for rest you need to keep it to a minimum, around 30 seconds, this is what really makes it intense. Doing 4 sets of preacher curls to failure with only 15 seconds rest gives you a unbelievable pump. So some examples here are a few to get you going:All for 4 sets and 15 reps at a weight that should push you to failure.
- Back and Biceps – Deadlifts – Bent over rows – Pull downs – Lateral Flys – Bicep curls – Hammer curls – Preachers
- Shoulders and Triceps – Barbell Press – Dumbell Press – Shrugs – Vertical raises – Tricep pulldown – Incline skullcrusher – Narrow grip bench press.
- Legs – Squats – Lunges – Extensions – Calf raises
What I recommend is that you find a routine that suits you as everyone has different preferences of what they finds works each muscle group most effectively.
If you are beginning I do not recommend you try this straight away, please check out my beginner programs here.