Posts Tagged ‘Olympic lifts’

HIRT and Swolen

Wednesday, September 21st, 2011

HIRT and Swolen is a High Intensity Resistance Training routine that you can use to either burn fat, build muscle, or maybe even both. It is a circuit of compound exercises performed back-to-back-to-back without rest (sometimes called a giant set), followed by a taxing abdominal superset.

You can use HIRT and Swolen twice a week with light weight in addition to your standard workout routine, if you are looking to get ripped. If your only goal is to build muscle, then use more weight and opt for 90 seconds rest between sets, but be careful not to overtrain if you are still performing your standard workout routine.


  • 5 sets
  • 5 reps per set
  • no rest during the set, that means no rest between exercise and no rest between reps
  • 1 rep means you have to complete each of the exercises back-to-back-to-back once
  • Level 1: 90 seconds rest between sets
  • Level 2: 60 seconds rest between sets
  • Level 3: 30 seconds rest between sets