Are you challenged with finding enough time in the week to get a good workout? If so, you might consider a high intensity strength training protocol that could offer big results.
Dr. Doug McGuff, author of the book Body by Science, offers an interesting approach to HIT (high intensity training) that only takes 12 minutes to perform and is typically performed only once a week! It’s also performed in a super slow fashion, which is contrary to many HIT protocols.
Using approximately five primary exercises (push, pull, press, leg press, and leg extension), the protocol requires only light weight and incorporates super slow movement during the execution phase of each repetition. Each repetition should take approximately 20 seconds and be performed with a non-stop movement.
The ideal weight for each exercise is based on exercise failure occurring in 5-6 rep range. Rest between exercises is limited to 10 seconds, and each exercise is also performed to failure—plus an extra 3-4 second all-out effort at the end of the final rep for good measure!