The HIRT method of bulking is the latest trend in intensive training. The objective of this type of routine is to generate muscle in an optimized way and without generating extra fatigue, and not recommended, to the body.
While it is true that this training is not as well known as HIIT , which we have already talked about on occasion, the benefits are equally remarkable. Mainly, the idea behind the HIRT training is to minimize the side effects at the cellular level, and the fatigue associated with the practice of bodybuilding exercises.
We are going to see, in more detail, what this technique consists of.
What is the HIRT method to gain volume?
Although everyone can design their own routine following HIRT (High Intensity Repeat Training) standards, it is a good idea to have a better understanding of the underlying approach before getting down to business.
It is, in general terms, a high intensity interval training (which suggests a branch within the HIIT routines ). However, in this case, instead of practicing very intense exercises in very short intervals, with little rest, the recovery times are noticeably longer . The idea is to exercise with intensity, but attending to the perfection of each repetition.
A clear example of HIRT training would be to swing with a higher weight kettlebell for 10-15 seconds, leaving at least one minute of recovery between sets. In any case, the total time of the exercise should not exceed 10 minutes , and all repetitions should be of the highest possible quality .
What are the benefits of HIRT?
As we already said, HIIT and HIRT are within the same branch of training. However, HIIT has been shown to cause more mitochondrial degradation and increased oxidative stress . On the other hand, after each repetition precision is lost, so some exercises without too long rest times can cause too much physical and muscular stress. One of the exercises, in this sense, that can be harmful in the long term, if not done in a timely manner, is the bench press , or others that require the introduction of weights.
On the contrary, a study based on the performance of HIRT routines, whose objective was to perform sprints of 30 seconds with 4 minutes of rest between each series, showed to improve the quality of the training . With each recovery, the stores of creatine, phosphate and adenosine triphosphate are expanded. In addition, limited access to glycolytic reserves (responsible for providing energy in rapid responses) is guaranteed, which leads to better performance. Research showed that in HIRT workouts the damage to the mitochondria is much less. This part of the cells is responsible for converting oxygen into energy and also producing the aforementioned adenosine triphosphate, which intervenes in hypertrophy, so we will gain muscle more quickly.
HIRT training example
Next we will outline a routine based on the HIRT method to gain volume and reduce hypertrophy. It is a 10-minute workout consisting of two exercises supported by a kettlebell, the press and the swing . For this swing, a heavy kettle will be used, with a standard shape, about 45 kilos for boys, and about 20-25 for girls).
In the case of the press, three 3 kettlebells of different weights will be used.
Kettlebell swing
- Standing with your feet hip-width apart, place a heavy kettlebell on the floor between your two feet.
- Drop your hips back and grab the kettlebell by the handle with both hands. You should keep your chest high and your spine should draw a slight curve.
- Explosively raise the kettlebell by sitting up and throwing your hips forward. In this way you generate momentum, which must be used by the arms to lift the kettle as much as possible, if possible above the head.
- When he returns, you should also take advantage of the momentum to do the exercise in reverse, passing the kettlebell between his legs. It should not touch the ground while you do the series.
- Perform 25 swings and rest for one to two minutes before starting again.
Kettlebell press
- Also standing up, holding a kettlebell with one hand, flex your arm; thus, the forearm should be placed as close to the chest as possible and the weight should be at shoulder height.
- The movement should be fluid: rotate the arm outwards and raise it. Once the movement is finished, the weight must end above the head and the arm must be as straight as possible.
- Then reverse the movement to the starting position.
- Perform a series of 8 repetitions with the lightest kettle (65% of 1RM); then a series of 3 with the heaviest (85% of 1RM); Finally, do 5 to 6 repetitions with the medium weight (75% of 1RM).
- The series must be combined with rocking and the rest between each series can be up to 2 minutes, although the most recommended is 1 minute.
Carrying out this routine two or three times a week you will notice important changes in a short time. You can perform other routines based on the HIRT method to gain volume that work other areas of the body such as the legs, performing squats and lunges with a kettlebell, which guarantee the development of the lower body.
