Burning Yourself Out???

[DarkLord]

I must honestly say I have been giving HIT training a go for a good few weeks now and it DOES work. I now train every three days but the results are well worth it espcially those hard gainer types, but be prepared for some grueling work that will make scream for mercy.

I think of you folks and those of you who do high volume which for me now is a total waste of time as you can only put absolute effort into on set for the greatest demands. By hell though it doesn't mean don't warm up as I favour 1 light warm up to get the blood flowing then a heavier set to prepare me neuromuscularly. Yesterday towards the end of chest/back workout I did a set of pullovers to TOTAL failure followed by one set failure of pulldowns, and my back's killing. The best way for any major muscle group to be fully stimulated is definitely pre-exhaust.

[Hulkeye]

hey darklord - can you post what your workout looks like? ive been doing welch's HIIT program and im having great success, but before i decided to go with HIIT i was contemplating an HIT program. can i see what yours looks like?

Originally Posted by DarkLord

I think of you folks and those of you who do high volume which for me now is a total waste of time as you can only put absolute effort into on set for the greatest demands.

Certainly that is your opinion, but don't you think fitness goals determine the best way to train? Someone seeking strength endurance and sustained anaerobic conditioning will better achieve their results with high volume training.

Not everyone wants to lift the biggest rock overhead for 1 rep, or have bigger pecs and biceps than their next-door neighbor.

[maverick]

Drank the koolaid I see... Its just another tool in the toolbox... nothing more, nothing less. Glad you are enjoying it.

[Rufiedodg]

“HIT” training by definition is performing one work set (after sufficient warm-up of course), and volume training is performing multiple sets.

Assuming the goal is to become bigger and stronger, one “should” experiment in order to find which method works best. IMO, one has to look at this as if “HIT” method is on one end of the spectrum, and “Volume” on the other. Ultimately discovering “where” on the spectrum his or her body responds best is the question. For most people it is NOT a question of one method as opposed to the other.

Take MAX-OT style of training for example—is training in this fashion HIT or Volume, or somewhere between the two?

I am currently doing a 3 day split consisting of 2 work sets per exercise. Through 4 years of experimenting, at this point in my training, my body responds best doing a 3 day split consisting of 2 works sets per exercise. Hardly a “HIT” style of training but certainly not volume either.

I think we need to get away from such a rigid way of thinking

Dan

[DarkLord]

I HIT is purposely aimed at bodybuilders and those who don't like the idea or think HIT is not for you then that's okay but always I find bare in mind the speed of movement through any range of movement. This was one of my biggest balls ups as my form has always been good but my speed has been a tad fast. The Arthur Jones method was 3-4 secs concentric 2 secs static and 4-5 secs eccentric. The speed of movement allows your muscles to register that your stimulating them. If any of you though are making progress with any style workout, then don't alter it. I don't know for sure but I feel those who have tried HIT training probably haven't stuck with it long. You need probably a year to notice real results, but for me so far that isn't the case. Just remember that after half an hour....your recovery ability drops and you risk over training.

Here's my new workout style for Hulkeye.

workout 1 Chest/Back

Upper Chest Incline DBell Flyes Pre-exhaust 1 warm up/ 1 set failure

[DarkLord]

I HIT is purposely aimed at bodybuilders and those who don't like the idea or think HIT is not for you then that's okay but always I find bare in mind the speed of movement through any range of movement. This was one of my biggest balls ups as my form has always been good but my speed has been a tad fast. The Arthur Jones method was 3-4 secs concentric 2 secs static and 4-5 secs eccentric. The speed of movement allows your muscles to register that your stimulating them. If any of you though are making progress with any style workout, then don't alter it. I don't know for sure but I feel those who have tried HIT training probably haven't stuck with it long. You need probably a year to notice real results, but for me so far that isn't the case. Just remember that after half an hour....your recovery ability drops and you risk over training.

Here's my new workout style for Hulkeye.

workout 1 Chest/Back

Upper Chest Incline DBell Flyes Pre-exhaust 1 warm up/ 1 set failure
followed by incline bench press on Smith Machine
Dips 1 set failure with plate added.

Back Machine Pullovers 1 set warmup/ another get the muscles ready
1 set to failure. Followed by 1 set failure of narrow straight bar
Pulldowns.


This is just an example of one workout with the reps between 6-10

[maverick]

So did you read "Brawn" or Darden's/Mentzer's HIT? You sound a little too taken in by these ideas and are taking them as fact. For example:

Originally Posted by DarkLord

The Arthur Jones method was 3-4 secs concentric 2 secs static and 4-5 secs eccentric. The speed of movement allows your muscles to register that your stimulating them.

Have you considered the recent opinions of other renowned trainers, like Chad Waterbury:

Originally Posted by Chad Waterbury

The first, and simplest, way to do this (maximal muscle recruitment) is to lift all loads as fast as possible. This will augment the electrical signal from your brain to your muscles. The faster you try to lift a load, the stronger the signal. The stronger the signal, the more muscle fibers your body will recruit. But lifting with maximum speed only holds true for the concentric phase.

If you drop the load as fast as possible during the eccentric phase, you'll lose muscle tension. Obviously, that's not good. You must control the eccentric phase but you shouldn't try to slow it down. Of course, controlling the eccentric phase means there will be some slowing, but it shouldn't be noticeable. A one second eccentric is a good starting point. I think the eccentric phase has been grossly overrated.

And here's a whole article on the topic of muscle recruitment. Not just based on intangibles or how it feels, but a little bit of actual science.

TESTOSTERONE NATION - The Secret to Motor Unit Recruitment

Not saying that the above is "correct", just that it offers alternative theories in just as convincing a matter.

Originally Posted by DarkLord

Just remember that after half an hour....your recovery ability drops and you risk over training.

Again, perhaps this is specific to HIT practitioners, because many successful bodybuilders and athletes employ workouts that go well beyond 30 minutes. Increasing work capacity and endurance is a must for athletes and hardly something that can be achieved in many cases by 30 minutes of work. HIT junkied tend to throw overtraining out there like the boogieman, he'll get you when you least expect it. There are almost no hard and fast rules, especially on something as personal as recovery.

[DarkLord]

I know what you are saying Maverick and I'm certainly not hear to go into long winded lectures, I just feel it's great for those who have a difficult time bulking up. I do recall though that my delts never really responded before to much in the way of a normal pace of movement but since I've been controlling the weight more slowy on the negatives which has resulted in a better burn and more next day feel of stimulation. I think that Casey Viator who was trained by Arthur Jones in the early 70's said he made incredible progress through the shear intensity and type of workout that Jones put him through. He did go back to the way he trained but he said he could never get the condition of his physique as good as it was when Arthur trained him which was more muscular.