HIIT 100's Challenge Overview
rainman3k
Posts: 174 Member
HIIT 100’s: The Six-Week Training and Diet Program to Get Super Shredded by Jim Stoppani, PhD
The workout is simple to follow, just not simple to do. You start each workout doing one exercise per muscle group using HIIT 100’s. Then you follow that by doing 3 more sets of the same exercise using your 10-rep max (a weight that you can normally get for 10 reps). Of course, after doing 10 sets of 10 reps, you will no longer be able to complete 10 full reps with your 10 rep max weight. You will likely be able to complete only about 5-7 reps. On the third set you do a drop set by dropping down to the weight that you used for HIIT 100’s and do as many reps as possible before you reach muscle failure. Then you do three sets of one or two more exercises for that same muscle group, depending on the muscle group. Rest between all sets done following the HIIT 100’s exercise will be only one minute to maximize fat burning.
You follow the muscle-group specific weight training with a final HIIT 100’s using a fullbody weight exercise, such as barbell or dumbbell cleans, kettlebell swings, Barbell or dumbbell deadlifts, barbell or dumbbell snatches, one-arm kettlebell or dumbbell snatch, or my unique lift known as the dead/curl/press.
On the HIIT 100’s sets during weeks 1-3 when rest periods are 30 seconds or more, perform the first 3 sets of 10 as fast and explosive as possible. This will help to build more muscle power and strength, despite using such light weight. Then for sets 4-6, do them slow and controlled, focusing on the contraction with each rep and squeezing each rep at top for 1-2 seconds. This helps to build the mind/muscle connection, which is critical for muscle size, shape, and separation. During the final three weeks, weeks 4-6, when rest periods are down at 20 seconds and less, your goal is to just complete the hundred reps. So don’t worry about rep speed or control. Just get the reps done with the best form you can complete them with while your muscles are on fire.
Getting Started with HIIT 100’s
For each exercise that you are going to do HIIT 100’S with select a weight that is equal to about 50% of what you normally could do on that exercise for 10 reps. Don’t worry if you went too heavy. If you fail to complete all 10 sets of 10 reps during the program, you can adjust your weight either during that set or at the next workout. If you can’t complete all 10 reps before hitting the 8th set of 10 reps, then immediately drop the weight by 5 or 10 pounds before the next set of 10 reps. If you can’t complete 10 reps during or after the 8th set, finish all 10 sets doing as many reps as possible for those final sets. Then the next time you train that muscle group, lower the weight by 5-10 pounds.
If some of the exercises that you will be doing HIIT 100’s with are new to you, then you’ll need to spend some time figuring out how much weight you can do for 10 reps. The week before you start the actually HIIT 100’s program, work these exercises into
your training program to figure out an approximate weight that allows you to perform 10 reps with, but no more. Then when you start the program the next week, use half of that weight for your HIIT 100’s sets.
When trying to estimate your 10-rep max on each exercise, be sure to do the HIIT exercise as the first exercise for that muscle group. For example, if you don’t know what your 10-rep max is on the bench press, do bench press as the first exercise in your chest workout, aiming for a weight that allows you to complete just 10 reps. Then follow with your typical chest routine.
The workout is simple to follow, just not simple to do. You start each workout doing one exercise per muscle group using HIIT 100’s. Then you follow that by doing 3 more sets of the same exercise using your 10-rep max (a weight that you can normally get for 10 reps). Of course, after doing 10 sets of 10 reps, you will no longer be able to complete 10 full reps with your 10 rep max weight. You will likely be able to complete only about 5-7 reps. On the third set you do a drop set by dropping down to the weight that you used for HIIT 100’s and do as many reps as possible before you reach muscle failure. Then you do three sets of one or two more exercises for that same muscle group, depending on the muscle group. Rest between all sets done following the HIIT 100’s exercise will be only one minute to maximize fat burning.
You follow the muscle-group specific weight training with a final HIIT 100’s using a fullbody weight exercise, such as barbell or dumbbell cleans, kettlebell swings, Barbell or dumbbell deadlifts, barbell or dumbbell snatches, one-arm kettlebell or dumbbell snatch, or my unique lift known as the dead/curl/press.
On the HIIT 100’s sets during weeks 1-3 when rest periods are 30 seconds or more, perform the first 3 sets of 10 as fast and explosive as possible. This will help to build more muscle power and strength, despite using such light weight. Then for sets 4-6, do them slow and controlled, focusing on the contraction with each rep and squeezing each rep at top for 1-2 seconds. This helps to build the mind/muscle connection, which is critical for muscle size, shape, and separation. During the final three weeks, weeks 4-6, when rest periods are down at 20 seconds and less, your goal is to just complete the hundred reps. So don’t worry about rep speed or control. Just get the reps done with the best form you can complete them with while your muscles are on fire.
Getting Started with HIIT 100’s
For each exercise that you are going to do HIIT 100’S with select a weight that is equal to about 50% of what you normally could do on that exercise for 10 reps. Don’t worry if you went too heavy. If you fail to complete all 10 sets of 10 reps during the program, you can adjust your weight either during that set or at the next workout. If you can’t complete all 10 reps before hitting the 8th set of 10 reps, then immediately drop the weight by 5 or 10 pounds before the next set of 10 reps. If you can’t complete 10 reps during or after the 8th set, finish all 10 sets doing as many reps as possible for those final sets. Then the next time you train that muscle group, lower the weight by 5-10 pounds.
If some of the exercises that you will be doing HIIT 100’s with are new to you, then you’ll need to spend some time figuring out how much weight you can do for 10 reps. The week before you start the actually HIIT 100’s program, work these exercises into
your training program to figure out an approximate weight that allows you to perform 10 reps with, but no more. Then when you start the program the next week, use half of that weight for your HIIT 100’s sets.
When trying to estimate your 10-rep max on each exercise, be sure to do the HIIT exercise as the first exercise for that muscle group. For example, if you don’t know what your 10-rep max is on the bench press, do bench press as the first exercise in your chest workout, aiming for a weight that allows you to complete just 10 reps. Then follow with your typical chest routine.
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Here is a link to the entire training document that was featured in Muscle and Fitness magazine
http://www.jyrmedia.com/rainman3k/HIIT100s.pdf0