Anyone Here Have Any Success With HIT Training?

[ShowKidd]

i just started a HIT program after doing a 5x5 for 3 months, but was wondering if anyone here has done a program that is 1 set of 10 for most of the exercises? also how long did it take for your boy to adjust doing it like that? here is my current routine.

Squat 1x8-10
Leg Extensions 1x8-10
Leg Curls 1x8-10
Standing Calf Raises 1x8-12
Weighted Pull ups 1x8-10
Seated Rows 1x8-10
Bench Press 1x8-10
Military Press 1x8-10
Weighted Dips 1x8-10
Tricep Extensions 1x8-10
Barbell Bicep Curls 1x8-10
Abs 1x10-15

 

[JohnRobHolmes]

That wouldnt be enough volume for my body to get stronger, unless I did that routine 3 days a week or more. It would probably just make me sore and irritable all the time. Too much fluff, not enough practice at the core lifts.

 

[tk7209]

Are you doing all the those exercises in one session? If so then that really isn't HIT. HIT is all about going to absolute and complete failure on each set, the stress on your body and CNS is tremedous. Which is why you train each body part so infrequently, you need loads of time to recover. Also, the core rationale behind it is pre-exhaust, for example chest would look like this:

Pec Deck 1 x 8-10 Pec Deck
Supersetted with
Incline Bench 1 x 4-6

All the main bodypart excerises are pre-exhausted with isolation first.

eg.
Leg extension -> Squat
Lat isolation -> Overhand lat pulldowns or chin ups
Triceps extension - > Dips

Each rep is completed very slowly with a cadence of 4-2-4

The pump you'd get from these two sets done correctly is amazing. (Not that a pump is in any way connected to muscle growth)

Each sessions shouldn't take more than 30 mins and if you've trained balls to the wall then you'll be completely knackered when you leave the gym. If you;re not you have trained hard enough!

I did it for about 4 month once, made some strength gains, but long term it's just a no-no. Stress on my joints was pretty bad as well, but then again I have small joints It's alright if you fancy a complete change, but I'd stick to the big heavy compund movements of the 5x5 as your core.

 

[ShowKidd]

sorry i left out a few details, i do that routine on mon,wed,fri and i pulled it off of bodybuilding.com but i am having trouble wrapping my head around the fact that if i do 1 set of each that i can actually grow.

 

[tk7209]

sorry i left out a few details, i do that routine on mon,wed,fri and i pulled it off of bodybuilding.com but i am having trouble wrapping my head around the fact that if i do 1 set of each that i can actually grow.

You're obvuiosly doing a different version to the one I did. I followed the rountine from Mike Mentzers HIT book. Training was on Mon, Fri ,Wed (so 3 workouts every two weeks). Yeah, it's goes against the modern philosophy that more is better. A lot of people dismiss HIT as rubbish but it does work (did for me anyway) I just don't think it's a practical way to train over a long period of time and there are better programmes out there that get you bigger quicker.

 

[silver_shadow]

dude what's your training history? trash HIT altogether and read the training sticky at the top of the first page.

HIT should be is really SHIT!

 

[Tweakle]

pulled it off of bodybuilding.com

in retrospect you'll realize that was a bad idea.

Doing your 5x5 with reduced volume, same layout but only having one all out max workset (after 4 distinctly SUBmax warmups) would be a much better idea.. run it for 2-4 weeks as an extended deload and you'll gain strength without losing conditioning.

then go back to your previous workload

 

[Tweakle]

ie. if for bench you'd be doing 225x5, 235 x 5, 245 x 5, 255 x 5, 265 x 5 instead do something more like 135x5, 155 x 5, 180 x 5, 225 x 5, 275 x 5 while on 'HIT' (lol)

 

[ShowKidd]

you guys are definatley right and i should have slapped myself for pulling anything off that site because for example, on one link on that site it will say "HIT is the only way to go" and on another link on the same site it will say "HIT is a complete waste of time"

now with the 5x5 program i tried it both ways and one way was they had it set up so Monday was workout A, and Wed was Workout B, and Friday was workout A, and the following week would be B,A,B then back to A,B,A for the continuous pattern of ABABABABAB from week to week. and the other one was the same routine Mon,Wed,Fri
wich to me seemed a little better because you could constantly increase you weight on each exercise from day to day if needed without going 5 days in between (either A or B workouts) like on the first program i mentioned, it also seemed to throw my "mojo" off but that is just my theory and i am open to any and all input on that.

as far as training i have been on and off for 4 years and serious the past 2 years.

also any training programs that you would recommend would be great

Thanks!!

 

[Kabeetz]

NONONO, you pay for a plat membership here so use the info based on the experience of the membership here.. click on the training vault sticky, at the top of the threads in this forum..and click on the link for madcow's 5x5, THAT's the one to use.