bodybuilding supplements High Intensity Workout Routines Click Here For Your FREE High Intensity Bodybuilding Magazine! Nerd Bodybuilder Blog Watch The H.I.T. Workout Video How To Formulate Your Own HIT Routine A good rule of thumb is one exercise for small bodyparts and two for large bodyparts. Some people will need less and for a gifted few even more is needed. It's up to you to figure out what amount of exercise you need. For a beginner, 3 full body sessions per week is enough without overtraining but as one becomes stronger and more advanced the tollerance of exercise decreases. The heavier the weight, the more difficult it is to endure the exercise. People with more experience in lifting (more than 2 years), who have already developed a sound foundation in muscle strength, will begin to see their strength gains diminish. They discover their workouts are more difficult to perform than when they started and get more difficult as they progress. They also tend to discover that they need at least 5 days or more in between bodypart workouts in order to get more fully recuperated. This is why many have resorted to a split routine but one has to be cautious about not falling into the trap of more is better". Intermediates, might get away with doing each bodypart twice a week, but as they progress they may notice to that they can no longer tolerate this frequency. Many, as I recommend should work their bodyparts 3 times every 2 weeks instead. Beginners can use the intermediate program and do it 3 times a week but just choose one exercise per bodypart. Example: Chest: Bench Presses and Inline Presses Delts: Military Presses UpperBack: Lat Pulldowns and Barbell Rows Traps: Dumbbell Shrugs Lower Back: Stiff leg Deadlifts Triceps: Dips Biceps: Seated Incline Dumbbell Curls Forearms: Wrist Curls Abs: Crunches Quads: Squats and Leg Presses Hamstrings: Leg Curls Calves: Standing Calf Raises Generally, it is recommended that you work your largest bodyparts to your smallest. Intermediate Routine Squats Leg Presses Leg Curls Bench Press Incline Presses Lat pulldowns Barbell Rows Military Presses Dumbell Shrugs Dips Seated incline Duinrabell Curls Standing Calf Raises Stiff-leg Deadlifts Wrist Curls Crunches Day One/Day Two Squats Leg Curls Incline Presses Dips Barbell Rows Shrugs Seated Incline d-b curls Stiff-leg Deadlifts Leg Presses Bench Presses Military Presses Lat Pulldowns D-b Curls Wrist Curls Calf Raises Calf Raises Crunches Crunches Both Days affect the entire body and it's definitly more tolerable for intermediates and advanced trainees. These days should be alternated to fit your recovery cycle: Read above. When assembling your routine you should definitly consider the overla that exercises have over each other. Military Presses HIT the upper pecs and front shoulders, well, ... so do Incline Presses. Stiff legs HITs the hamstrings as well as the lower back So by just adding a Quad exercise that pretty much HITs your upperlegs. Muscles are intertwinde and interwoven they work together. This is why the big mass movements such as Deadlifts, Squats and Bench presses have allways been the kind of mass builders. You shouldn't think of your exercises as bodypart exercises but as general body exercises. For example: Bench Presses works your delts, pecs,triceps and forearms. Even your biceps are hit to some degree. Barbell rows HITs your traps,lats and biceps,brachialis and forearms Squats Hits your whole legs. You can probably eliminate all arm exercises and still develope nice arms just by doing the basic exercises. By thinking of exercises thIs way you can be confident to cut back when you know that you are overtraining. For Example: Day One/Day Two Squats Bench Pressses Dips Barbell Rows Curls Calf Raises Crunches Deadlifts Military Presses Close-Grip Bench Lat Pulldowns Curls Calf Raises Crunches This routine still HITs your entire body. SEE, YOU DON'T NEED A LOT OF BODYPART EXERCISES TO HIT YOUR MUSCLES. Here is an even more abreviated routine: Day One/Day Two Squats Bench Presses Barbell Rows calf Raises crunches Deadlifts Dips Under grip Lat Pulldowns Calf Raises crunches This routine here can be very productive when you use a lot of intensity and focus on your lifts. Notice How I always keep the big 3: Squats, Bench presses and Deadlifts. In order, to progress at the most fastest rate it is recommended that you do all 3 or atleast 2 of these movements. Remember,only 1-3 sets each, all done to all-out failure, and an emphasis on progression. Click Here For Your FREE High Intensity Bodybuilding Magazine! bodybuilding supplements [High Intensity Bodybuilding] [High Intensity Training Theory] [High Intensity Workout Routines] [Supersets] [Pre-Exhaustion Training] [Negative Reps] [Rest-Pause Sets] [Drop Sets] [Bodybuilding Websites]