HIT workouts are an amazingly effective method for burning fat. You can get more done in a much shorter time period using this cardio technique. I want to explain to you what HIIT is and then give you some sample workouts to try. I will explain the process by which you can create your own HIIT workouts.

What Is HIIT

HIIT stands for High Intensity Interval Training. It is an exercise strategy that involves mixing short periods of intense aerobic activity with less intense recovery periods. It is extremely effective at burning fat because the fat burning effect continues even after the workout is done. A HIIT workout done properly will improve athletic conditioning, improve glucose metabolism and fat loss.

How to Do a HIIT Workout

HIIT workouts really don't have a formula. Some people use a 2:1 ratio or even a 1:1 ratio. It all depends upon your fitness level. I personally like to mix up different ratios and get a different feeling in my workout. HIIT workouts are intense, but short. They require maximum effort.

The Coe Method

When Sebastian Coe (Olympic runner) trained he would mix in 200 meter all out sprints with 30 seconds of rest. Clearly this approach is based on distance and not time.

Tabata Method

Another really popular method of doing cardio and one I use on leg days to get an extra metabolic boost is the Tabata Methhod. This method involves doing 20 seconds of all out work followed by 10 seconds of rest. This can be done using weights or just running. I tend to do it using various weight training exercises as it really gets my heart racing, but is easier to execute the 20 second intense interval and balance it with the rest period.

My Favourite Interval

HIIT workouts can be customized to suit your own needs. I currently use a method wherein a run hard for 45 seconds and then recover for 75 seconds. It is kind of a reverse ratio, but it works quite well because I can really go all out during the intense interval. 45 seconds is just long enough to be painful, but short enough that it can be completed. By making sure you get moving again after the 75 seconds of rest you will find yourself seriously out of breath in no time at all.

Body for Life Intervals

Body for Life was a very popular program in the past. The cardio plan is actually pretty intense and is one of the HIIT workouts you should incorporate into your training. It works by increasing the intensity gradually. You warm up for 2 minutes at intensity level of 5. At the start of minute 2 you go up to intensity level 6. At the start of minute 3 you go up to intensity level 7. At the start of minute 4 you go to intensity level 8, at the start of minute 5 you to to intensity level 9. At the start of minute 6 you drop back down to intensity level 5 for a minute. You keep this up until you've hit 20 minutes. The following table outlines the plan exactly.

Try this one and let me know how you feel after!

HIIT Workouts Just Plain Do the Job

HIIT workouts are a great way to get some cardio in and get an intense benefit. I tend to insert them after every weight workout if I am not training with weights daily. Regardless, the quick cardio sessions give me some amazing results when I am consistent. Give these techniques a try and let me know how it goes.

Other articles in this series:

• Cardio Techniques: Steady State Cardio

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• Cardio Techniques: Steady State Cardio
• How an Old Guy Does Cardio
• Get A Cardio Coach for Your HIIT Workouts
• Cardio Medley Workout

Whether you are trying to lose fat or gain muscle, barbell complexes are something you can't go wrong with. They work for bodybuilders and fitness enthusiasts alike. In addition to working quite well, barbell complexes also speed up your workout, allowing you to spend less time at the gym.

Barbell complexes also make your time in the gym simple because you  just need the Olympic bar, a pair of sleeves and some weights. You keep those throughout the entire workout.

Barbell Complexes Workout

Deadlift (1A)

Take a standing position in front of the bar so that your shins touch it and your feet are shoulder-width apart. Squat down and grab the bar with an overhand, slightly-wider-than-shoulder-width grip. Be sure to keep your elbows straight. Don't allow your lower back to round, pull your trunk back and up, drive your hips forward, and stand up. Squeeze your glutes at the top and return to the start position.

Front Squat (1B)

Take hold of the bar with a shoulder-width overhand grip. Raise your upper arms until they’re parallel to the floor. The bar should sit on the fronts of your shoulders if you are doing it correctly. Begin by driving your hips back and squat down until your thighs are parallel to the floor. Pause and return to start.

Overhead Press (1C)

Your grip on the bar should be a shoulder-width, overhand position. Standing with your feet shoulder-width apart, push the barbell straight overhead, pause, then return to start.

Bent Row (1D)

While keeping a natural arch in your spine, drive your hips back until your trunk is nearly parallel to the floor. Pull the bar directly to your belly button, hold, and return to start.

Romanian Deadlift (1E)

Begin the movement by maintaining the shoulder-width grip and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.

Barbell Complexes – Instructions for Fat Loss

As mentioned, barbell complexes do wonders for fat loss. If fat loss is your goal, do the following workout twice per week in place of steady-state cardio. Use 65 pounds as your starting weight.

Perform 1A, 1B, 1C, 1D, and 1E, for 10 reps each, without resting between exercises. This is one complete set. Rest 45 seconds between sets. Repeat for four total sets.

Barbell Complexes – Instructions for Muscle Gain

If you are using barbell complexes to gain muscle, do the following workout twice per week in place of any conditioning workout. Use 95 pounds as your starting weight.

Perform 1A, 1B, 1C, 1D, and 1E, for 5 reps each, without resting between exercises. This is one complete set. Rest 90 seconds between sets. Repeat for two total sets.

Tell Us About Your Results

Use these barbell complexes and then come and tell us your results. We would love to hear how it has helped you.

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• Y3T Review Revisited
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Not long ago I did an article on training biceps for size. One thing I purposely left off that article was the actual key for getting big biceps. It is something advanced trainers know (or should know) and beginners mostly do not know. In fact, this key will come as a huge surprise to many people. The key to getting huge arms is to not ignore your triceps.

The Anatomy of the Arms

The “arms” are really an illusion when viewed with the human eye. They really consist of the biceps, triceps and, in small part, the deltoids. What is commonly referred to as the biceps is really a two headed muscle. It is made up of the long head and the short head. At the rear of the arm is the a muscle with three heads–the triceps. The triceps have a long head, a lateral head and a medial head.

The triceps goes under the biceps as can be seen in the picture to the left. It actually pushes the biceps muscle up to make it appear bigger. This means that the triceps is directly responsible for the biceps appearing large. Remember how I said above that the arms are really an illusion? This is why. When the triceps get bigger they force the biceps to appear bigger. This creates the illusion of very large arms. While so many think of the arms as just the biceps, it is quite obvious that ignoring the triceps will be detrimental to the appearance of the biceps. You can learn more about this here.

Training the Arms for Size

There is still a debate over whether or not you need an arm day in order to gain size. I have found an approach that has actually worked for me (and my arms are extremely stubborn) that I want to share with you. When I was preparing for my first contest I was given this approach by my trainer and it worked so well that I have shared it here a few times. It involves training the arms 3 times in a week in the following manner. You have to do the work to get the big arms.

First train your biceps with your back. Go for a pump. That means keep the weight a little lower and the reps a little higher. Focus on pushing blood into the muscle. It is going to hurt, but this is very important for you to do. You cannot wimp out. Get the biggest pump you can.

You will then want to train your triceps with your chest. Again, go for a pump. Use less weight and higher reps. Focus on getting blood into the muscle. Push through the discomfort. Get a huge pump.

Finally, give one day to the arms themselves. Train the biceps and triceps together. On this day blast the hell out of the arms. Go at them with the heaviest weight you can push using reasonable form. Grind out every last repetition you can with some heavy weight.

For some reason having a pump day and a heavy day each week does wonders for the muscle growth.

Tips for Arm Size

Getting big biceps can happen via the above tips and the following tips as well.

Big Biceps with Fat Gripz

Use Fat Gripz. In addition to the advice given above, it is smart to use either a thick bar or some Fat Gripz when training your arms. Using Fat Gripz will improve the strength of your arms overall.

Big Biceps via Forearms

Train your forearms. Don't neglect the forearms if you want beefy arms. Again, use Fat Gripz and your forearms will get scorched during standard training.

Big Biceps via Leaner Body

Get leaner. Focus on losing some body fat and your arms will look even bigger and more defined.

Big Biceps via Focus

Focus on the arms for 2 to 3 months. Make sure that you stay very intense when working the arms. It will be adviseable to drop the intensity on other body parts while focused on the arms. They won't shrink, I promise.

These tips are the key to getting big biceps. Use them to your advantage and watch your guns grow! Big biceps here we come!

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