🏋️‍♂️ High Intensity Training - Muscle-Building King

[Daniel]

I’m starting this thread to discuss the most effective way to build muscle mass - High-Intensity Training (HIT).

Books about HIT:

• The New High Intensity Training: The Best Muscle-Building System You’ve Never Tried (Ellington Darden)
• High-Intensity Training the Mike Mentzer Way (Mike Mentzer, John R. Little)
• The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend (John R. Little, Joanne Sharkey)
• Men’s Health Killing Fat: Use the Science of Thermodynamics to Blast Belly Bloat, Destroy Flab, and Stoke Your Metabolism (Ellington Darden)
• The Body Fat Breakthrough: Tap the Muscle-Building Power of Negative Training and Lose Up to 30 Pounds in 30 Days! (Ellington Darden)
• If You Like Exercise Chances Are You re Doing It Wrong: Proper Strength Training for Maximum Results (Gary Bannister)

[Daniel]

Over the last 7 years, I have experimented with many exercise methods. For example, I tried CrossFit, weightlifting, circuit training, and different types of strength training, but I ended up with high-intensity training. I believe it is the most effective and safest exercise method that allows the trainee to build muscle mass in the shortest possible time.

This is my current training protocol:

• High-intensity training should last no longer than 40 minutes.
• 10 - 12 exercises. 5 - 6 for the upper body, 5 - 6 for the lower body.
• One set to failure.
• Failure should occur between 80 and 120 seconds.
• 8 to 12 repetitions.
• If 12 reps are achieved, the weight should be increased by 5% in the next workout.
• The pause between sets should not exceed 3 minutes.
• Minimum time between workouts 48 hours (72 hours is better).

It’s really simple.