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H.I.T.
High Intensity Training (H.I.T.) refers to the one set to failure type training program promoted as the most effective and scientifically based strength training program by such research scientists as Arthur Jones, Ellington Darden, Dr. Ken Leistner and Matt Brzycki and by famous bodybuilder Mike Mentzer. In addition to recommending that the smallest possible number of sets be performed, another essential tenet of this training philosophy is that repetitions should all be performed in a slow, controlled fashion. It is argued that such low volume/high intensity training is the most effective way to increase both muscle size and strength. H.I.T. training is contrasted with volume training, where multiple sets of each exercise are performed, often with submaximal effort. Volume is the most common form of weight training program seen in gyms and fitness centers.
Since H.I.T. training is also recommended as the most effective program for improving athletic performance (by Matt Bryzcki and others), it is also often contrasted with high speed, explosive training. An example of explosive training would be doing power cleans and high pulls to improve leg and overall body power for football. Advocates of explosive training would argue that in order to train the muscles to contract strongly during the high speeds of athletic competition, high speed, explosive training is necessary. H.I.T. proponents would argue that using heavy weights, even while performing the repetitions slowly, will stimulate the fast twitch muscle fibers. This will carry over to sports activities. They see high speed, explosive training as both dangerous (unnecessary loading of the joints) and ineffective (weights are sub-maximal and therefore not providing a high intensity enough contraction of the muscles to stimulate muscle growth).
H.I.T. Has a myriad of approaches to invoke intensity. Intensity is increased by:
Amplification of mental effort -- getting "psyched"
Approaching your training with a burning passion, as though it were your LIFE
Adding reps
Adding weight
Decreasing rest between reps
Decreasing rest between sets
Increasing the number of exercises per body part
Increasing the total number of exercises or body parts trained at one session
Increasing the number of training sessions per day
Increasing the speed of movement
Increasing the amount of eccentric work your muscles are required to perform.
H.I.T. Is a great way to train especially for beginners. I suggest doing just sets close to failure as you work into the exercises. Exposing the beginner to this low volume approach will work well but eventually the body will adjust so then you can use some of the H.I.T. principles while expanding the training scheme in frequency, splits and sets.
Check out the H.I.T. Q & A at: HIT Q & A - Need To Build Muscle
High Intensity Training (H.I.T.) refers to the one set to failure type training program promoted as the most effective and scientifically based strength training program by such research scientists as Arthur Jones, Ellington Darden, Dr. Ken Leistner and Matt Brzycki and by famous bodybuilder Mike Mentzer. In addition to recommending that the smallest possible number of sets be performed, another essential tenet of this training philosophy is that repetitions should all be performed in a slow, controlled fashion. It is argued that such low volume/high intensity training is the most effective way to increase both muscle size and strength. H.I.T. training is contrasted with volume training, where multiple sets of each exercise are performed, often with submaximal effort. Volume is the most common form of weight training program seen in gyms and fitness centers.
Since H.I.T. training is also recommended as the most effective program for improving athletic performance (by Matt Bryzcki and others), it is also often contrasted with high speed, explosive training. An example of explosive training would be doing power cleans and high pulls to improve leg and overall body power for football. Advocates of explosive training would argue that in order to train the muscles to contract strongly during the high speeds of athletic competition, high speed, explosive training is necessary. H.I.T. proponents would argue that using heavy weights, even while performing the repetitions slowly, will stimulate the fast twitch muscle fibers. This will carry over to sports activities. They see high speed, explosive training as both dangerous (unnecessary loading of the joints) and ineffective (weights are sub-maximal and therefore not providing a high intensity enough contraction of the muscles to stimulate muscle growth).
H.I.T. Has a myriad of approaches to invoke intensity. Intensity is increased by:
Amplification of mental effort -- getting "psyched"
Approaching your training with a burning passion, as though it were your LIFE
Adding reps
Adding weight
Decreasing rest between reps
Decreasing rest between sets
Increasing the number of exercises per body part
Increasing the total number of exercises or body parts trained at one session
Increasing the number of training sessions per day
Increasing the speed of movement
Increasing the amount of eccentric work your muscles are required to perform.
H.I.T. Is a great way to train especially for beginners. I suggest doing just sets close to failure as you work into the exercises. Exposing the beginner to this low volume approach will work well but eventually the body will adjust so then you can use some of the H.I.T. principles while expanding the training scheme in frequency, splits and sets.
Check out the H.I.T. Q & A at: HIT Q & A - Need To Build Muscle
