Most of my gains came after I loaded creatine for 1week. Here we look at some of the history of HIT, reasons to try it, research concerning its limitations, a few HIT cycles and then Dorian Yates’ HIT routine. HIT training is unlike any muscle building approach you've ever tried. HIT was made famous by Mike Menzter and Arthur Jones in the 1970s. I recently started this workout with a trainer/friend of mine. My max on bench went up from 205 to 215 after the first week and squat max up from 405 to 455. Claims were being tossed around that HIT was the most efficient method of building muscle. Email: click here. Monday - Full-body weight training; Tuesday - HIIT workout: 30 sec. The general prescription is 1-3 sets per exercise/muscle, 6-10 reps or 8-12 reps per set, and a maximum of 12 total sets per workout. Originally published on Sep 10, 2007. A good weights gym is needed for HIT workouts, simply because some of the exercises, specifically hyperextensions, pressdowns, seated calf raises and leg extensions all require apparatus. With HIT the aim is to fail sooner, but to put vastly more effort in to trying to work through the point of failure, i.e. Many proponents of HIT were very vocal about this belief. Once you get to 10 it should be nearly impossible for you to do. HIT is sometimes just used to get over a training plateau. Republished Aug 13, 2011. The workout is split over a 4 week period, with the third week being a repeat of the first week. Here are the staples of HIT training: Frequency - Train only 2-3x per week. Do this tuesday and Friday for best results. You may start to dislike the … Best Fitness Trackers for Weight Training iMore 2020. The warm up set should be about half of the final lift, and the first work set should be about 75% of the final set. Weight Training for Over 50 Men. He has trained in many martial arts, including kickboxing, kung-fu and karate, has played cricket and plays badminton. For more on split routines read Standard Push & Pull Split Routine. P.S. Train at a high level of intensity with the minimum amount of stimulation needed to yield an adaptive response, and then give the muscle adequate rest and nutrients. Working out to failure is an intense experience physically and psychologically. “The effects of either high-intensity resistance or endurance training on resting metabolic rate.” By Broeder CE, Burrhus KA, Svanevik LS, Wilmore JH. Fullbody workouts are making a comeback as research seems to indicate that natural bodybuilders are better off training more frequently, rather than once per week. No heavy weights. HIT hurts. But in the grand scheme of it all, that IS the bottom line. Yoga Retreats – The Best Yoga Destinations, high intensity circuit training using body weight, The effects of either high-intensity resistance or endurance training on resting metabolic rate, Training to Failure and Beyond in Mainstream Resistance Exercise Programs. so i go to the gym just to do one set ....lol. Weight training is a common type of strength training for developing the strength and size of skeletal muscles. Here are some general pointers on HIT training: Now down to how to do high intensity weight training. The general principles of HIT, as it refers to … more intermediate/advanced, less beginner. With HIT training the number of work reps is reduced to the bare minimum, with more weight and more intensity applied. You can easily fit the deadlift in. Dorian Yates has adopted and adapted the HIT principal. The following HIT workout schedule can be performed 2-3 times per week. Not a problem. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. Willardson, Jeffrey M PhD, CSCS; Norton, Layne; Wilson, Gabriel MS, CSCS. It would also be fine it you ended your weight training workouts with a quick 4 minute Tabata. Training to failure is only a problem if you do not reduce the volume of training to compensate for the increase in intensity, something the NSCA still doesn’t get. This is a really good beginners HIT-style training programme. In fact, HIIT refers to a very specific and particular type of training, and it's possible to do interval training, or high-intensity training, without actually doing a real HIIT workout. Hi, im interested in this workout. Moderate Volume of High Relative Training Intensity Produces Greater Strength Gains Compared With Low and High Volumes in Competitive Weightlifters”. Can you do this workout with a cable machine, I just did this exercise on my lunch break. So far, I have no seen a decrease in growth or strength gains. When this happens it is advisable a change your workout and one way to really give your workout a change is to adopt a high intensity training routine (also know as HIT). most more workouts like the HIML workout. This article is in desperate need of a major update. A proper HIT workout will leave you exhausted to the point that you will most likely want to lie down afterwards, If you are training HIT full on then your body will need a proper rest after 6 weeks of training, HIT routines need to be split and you can only train once per day, 3 times per week (maybe 4 if your are already well conditioned to training). Some research suggests that training to failure too much can impede muscular development. Dorian is a great believer that no training system is universally applicable to all and that any system should be modified to one’s personal characteristics. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strengthand size. Fat Loss. If you change a few parts in the equation it won't end up being unbalanced. It does say “Failure training performed too frequently” but then you could just as easily say that moderate or volume training performed too frequently would result in overtraining. All I can say is that it made me sweat. We scoured our resources and searched high and low to create this list of trackers with weight training specifically in mind. Jones should be credited with many things - mostly the invention of the advertorial in the magazine Athletics Journal. 1992 Apr;55(4):802-10. www.ncbi.nlm.nih.gov/pubmed/1550062. HIT methods were developed to increase strength and naturally today most people do Required fields are marked *. Then when you're ready for this workout you wanna find the weight you can do 8-10 reps on. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Combining HIIT and weight training is not usually something that comes to mind when people think of High Intensity Interval Training (HIIT), so you may be surprised to find out just how well they go together. We teach you how to do thousands of exercises! Dorian Yates is a British bodybuilding champion. At this rate I'll look like a hybrid version of Dikembe Mutombo and Hercules slammed into one. The week-day sessions are also very small (half-hour maybe) so they are less impact on your evening. Learn how to build muscle, burn fat & stay motivated. every 3 days done to momentary muscle failure. thank you. With the more traditional high rep approach to bodybuilding people either work a set number of reps and sets on an exercise or stop at initial failure. You still need to fit in a second session, but this is a quick session, which can easily be completed in 20 minutes, assuming you have some dumbbells at home. It wasn't very long ago that HIT, or high intensity training, was the brunt of many jokes. “The age of intensity: Dorian Yates dominated bodybuilding in the 1990s —these are the training philosophies and particulars that set him apart and propelled his rule” by Julian Schmidt for Flex Magazine, May 2008 Issue. As you can imagine, attempting to deadlift over 200 pounds of weights without experience can easily lead to a back injury. Build muscle, lose fat & stay motivated. Done individually, HIIT and weight training are quite demanding. Learn how to cook delicious healthy meals and snacks! Build muscle, lose fat & stay motivated. At least 10 reps on each exersise, 1 set. Stick to that routine. Because of workout intensity, overall sets are restricted. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment. Basically 20g protein 30 minutes before, 20g during, and 20g 30 minutes after. Boom. When the new HIT book became available on September 22, 2004, it immediately jumped to #33 on Amazon.com's bestselling list of "bodybuilding weight training" books. Rather than attempting another one at a heavier weight at this point, you should just ensure you push yourself further in your next weight training session. It's a frame as a base to follow but it doesn't mean you have to follow it as it is. I did this workout in 22 minutes and could barely walk. Note that for each exercise only the last set is the work set. In the fitness world this started with Arthur Jones and Ellington Darden. post more exercises with deadlifts and regular exercises oppose to that weird stuff no one likes to do like bulgarian squats and stuff. HIIT Workout for Improving Aerobic and Anaerobic Endurance. The first set, or in some cases the first two, are warm up sets. Jon Wade studied Health Sciences at the Open University, specializing in Nutrition and Obesity. The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Interesting I will have to try this on one of my free days, Muscle & Strength, LLC Oh yes, thanks for that HITman. The regimen above is accurate, except that you did not mention the HIT techniques that is why most of those moves fall on a very high rep range (which is surprisingly not HIT) but you just failed to take into consideration that those 15 reps of squats wuld comprise of just 8 reps- then rest pause, and/or forced reps until 15. IMO HIML was the best workout ive seen in awhile, it wasn't perfect..but it was good. This kicks your ass but is so very effective. The underlying assumption is that most workouts are too long in time and in exercises. The HIT method is still being debated. Rest - Workouts are performed at a brisk pace. Experience shows that this is usually the next set anyway, unless you have suddenly made vast improvements, or you have made a mistake on your training plan and have been lifting too light a weight! Some people would add an extra set to the end and keep going until they fail. Join 500,000+ newsletter subscribers! Just make sure to maintain a brisk workout pace. PH: 1-800-537-9910 “Moderate Volume of High Relative Training Intensity Produces Greater Strength Gains Compared With Low and High Volumes in Competitive Weightlifters”. If the final set is too easy, just increase the weights of each set in the next session. He started weight training to support his martial arts during the 1990s and still lifts today. Just needed to add that in case other readers would be wondering. Friday – Lower-body weight training; Saturday and Sunday - Rest; Add one round every two weeks, increase the number of repeats in your HIIT workouts from 6 to 10 by Week 8. If 10th rep is still a bit easy go heavier. most important go slow no momentum it will fatigue all three strands of muscles. You’ll follow the muscle group-specific weight training with one last dose of HIIT 100s using a full-body exercise such as barbell or dumbbell cleans; kettlebell swings; barbell or dumbbell deadlifts; barbell, dumbbell, or kettlebell snatches; or my own unique lift known as the dead/curl/press. I take creatine before I go to bed. As good as free weights are, some exercises require machines or specialist benches. The general prescription is 1-3 sets per exercise/muscle, 6-10 reps or 8-12 reps per set, and a maximum of 12 total sets per workout. So for shorter bouts of HIIT adding them to the end of your current weight workout would be fine, assuming they are under 10 minutes or … That's it. He has been researching and writing on fitness, weight training and health since 2006. Just HIT, eat, sleep, eat, HIT etc. Or it could be that it took me 2 months to get everything up and running and the creatine is just psychological. Check your inbox for your welcome email. The first warm up set should be done with a weight 50% of the work set. It's not physics. You will also not be training to failure on squats. But really you need to find a routine that you enjoy and that is giving you results. Practitioners of HIT rarely if ever perform sets of single lifts. The term weight training encompasses a few different fitness regimens depending on whom you ask. Compare this to Arnold Schwarzenegger who reportedly spent about 6 hours some days in the gym pumping iron. For all the big movements he would perform just one set, usually less than 8 reps. I just wanna say don't knock it until you try it. Weight training is a type of strength training that uses weights for resistance. Critics of the system suggest that the promotion of HIT was a clever piece of marketing to promote Nautilus. Weight … The trainer had me doing more weight than my max and had me focus on the negatives (downward parts). 15 minutes in the gym - once every 8 days! Learn how real people made their transformations! work/sprint, repeat 7 more times (8 rounds total) Wednesday - … To be fair, dsaqw, I went through that program, after a year of cycling through different others. c'mon. That's 85lbs in four months or 20 lbs each month or 5 lbs added each week. He was born in Sutton Coldfield in the West Midlands in 1962. Strength has gone up a minimum of 25% leg press is now over 33% to 410lbs 1 set 6 reps. look at Dr Doug McGuff you- tube workout he started at 14 years old now over 50 in World class shape. I just happen to think that it is better for those that have training experience and know how to perform exercises with great form and push out those reps. You can not half-ass HIT or you are not doing HIT. He then won a further 5 times in a row until 1997 when he also retired. training is contrasted with volume training, where multiple sets of each exercise are performed, often with submaximal effort. High-intensity training is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The second warm up set should be done with a weight 70% of the work set. If you plan to start high intensity weight training, then after a few general full body session this split routine is an effective way to target the main muscle groups and also add some isolation exercises. I started 17 months ago just 15 min. Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. If you are training HIT full on then your body will need a proper rest after 6 weeks of training; HIT routines need to be split and you can only train once per day, 3 times per week (maybe 4 if your are already well conditioned to training) HIT sessions are generally short, from 20 minutes to 40 minutes. Because of this, a certain faction of HIT trainees became known as HIT Jedis. I took 2 days off and did it again and puked my guts out cuz it's pretty intense. You may start to dislike the thought of training. Your email address will not be published. I am neither a HIT Jedi, nor do I believe HIT is the "only" way to build muscle. Mike Mentzer developed his training methods, to eventually reduce both reps and numbers of exercises. Protein shake during a workout and creatine right before bedtime??? Dorian Yates used the 1 set method for compound exercises. He started weight training to support his martial arts during the 1990s and still lifts today. You’re over 50 and wanting to get fit, shred body fat and use strength training to develop a thick, muscular physique. You do around 10 different exercises all with 1 set each. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program. Strength & Conditioning Journal:June 2010 – Volume 32 – Issue 3 – pp 21-29 doi:  10.1519/SSC.0b013e3181cc2a3a. H.I.T. Moderate Volume - Generally 1-2 sets per exercise. I'm 60 my 59 year young wife started doing this at 56 shes in near perfect shape. Only twice a week and it's really no joke. The History of High Intensity Training. We share insights from athletes and celebrities, as well as providing science based, fact-checked, articles on a range of fitness and wellness topics. With that said, I believe HIT workouts can be a viable way to train for many individuals. Read more about HIIT in our article on Metabolic Conditioning. Welcome to MotleyHealth. Sometimes you reach the last set and manage to complete it. Combining HIIT and Weight Training. If you plan to start a H.I.T. For about 60g within a 2 hour period. So, I am assuming with just one set of each per day, I need to find what weight will take me to failure then???? you'll need a personal trainer for the first few months. Training for a marathon takes a toll on the body, but if you’re that runner who sets the bar high - you never miss a workout, you never shortcut a workout, and you’re willing to endure pain for the sake of improvement - then the impact on your body will be greater still.. my questions is that I go to the gym 4 times a week, Monday, Tuesday, Thursday and Friday. The only difference is that I had no rest period so it's a ton of cardio. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Am J Clin Nutr. Just try it before you say anything. Weight Lifters use these methods for their training, as the goal is to lift the maximum weight possible. It might be that you want to focus on a particular lift, build athletic stamina or just crank out a monstrous grip-and-rip attitude to training. Done. Aim for about 2 to 3 HIIT sessions per week, and mix in other types of exercise like endurance training (think a long walk) or strength training (think a weight … There are over 1000 articles on MotleyHealth, so browse the archives and use the search box. Too many people think you need to stay in the gym for long periods of time to see better results but the rest is actually more important than the amount of workout. HIIT, with two I’s, is High Intensity Interval Training, and is primarily a cardio workout, although elements of bodyweight resistance training is often incorporated. Unfortunately this is a misleading article. It's up to you to give it a go. HIT Disadvantages. It is argued that such low volume/high intensity training is the most effective way to increase both muscle size and strength. So no cardio, kickboxing, football or running. If you feel like you need warmup sets for any of these exercises, do them. HIT sessions are generally short, from 20 minutes to 40 minutes. In a nutshell, with HIT training, you lift fewer reps, and in doing so you give your body more time to recover, and can actually train more often. Dorian’s training philosophy on hos personal website – www.dorianyates.net. As HIT is so intensive you need to do nothing else but HIT during your 6 week cycle (or any other length cycle). Some people prefer to warm up with much lighter weights and perform a couple of sets of 20 to ensure good blood flow, others ignore the warm up sets completely and start with a slightly easier 10 rep set. Advocates of HIT believe that this method is superior for strength and size building than most other methods which, for example, may stress lower weights with larger volume (reps). The big full-body compounds are spaced two weeks apart. But, if your desire is to lose weight (and lot's of it), tone up, shape up and get super-fit, this course is for you. Save my name, email, and website in this browser for the next time I comment. Join 500,000+ High-intensity interval training (HIIT) has many benefits, including burning more fat and calories. Yeah, I do get the impression that these studies are always trying to drive home an idea. It takes as much mental preparation than anything else. We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines. Workouts are brisk, intense, focusing on moderate volume, training to failure and recovery. Mike had it right over 40 years ago. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy… Supporters of this style of training formed a loose collection of enthusiasts who disdained more conventional training methods and were very vocal about it. I lost 34lbs and added 46lbs to my bench press. That being said, I still incorporate both into my routine because I know each one provides each of its own individual benefits. He's also the author of some four dozen fitness books and an accomplished bodybuilder. González-Badillo, Juan José; Izquierdo, Mikel; Gorostiaga, Esteban M. Journal of strength and conditioning research / National Strength & Conditioning Association (J Strength Cond Res) Vol. He has been researching and writing on fitness, weight training and health since 2006. When performing HIT training the best way to achieve failure is on the negative movement of the exercise by doing forced reps, you will need a training partner to do this, what he or she does is help you lift the weight on the way up and then you control the weight coming back down on the negative, this is Dorian Yates meaning of true failure and what HIT training is all about. I personally have favored the weights over high-intensity workouts, but that’s just me. Personal Training In Elgin | Elgin | HIT Strength Personal Training 2090 Larkin Ave. Suite 4 Elgin, IL 60123 Call: 224-760-7140 Text: 630-220-2204 To the best of my knowledge, the key principle is that one set of an exercise at a weight that is about 85% or close to your max provides sufficient "Stimulation" to provoke muscle growth. There are no long rest periods between sets. In the weight training industry, HIT became a term associated with Arthur Jones and the Nautilus gymnasium machines in the 1970s. The content of this field is kept private and will not be shown publicly. If you prefer bodyweight resistance programs, take a look at our page on high intensity circuit training using body weight. Sure, you can build muscle with bodyweight training, but there is a limit. Learn how to get order discounts and FREE fitness gear! You see, many people make strength training out to be much more complex than it really is. Now if you think about HIT training, it is really just a fullbody workout with a more moderate volume. Had to tweak it a bit since I only have a barbell and dumbbells available. Keep notes on how easy or difficult each final lift was, this way you can prepare before for the next workout. If you just only have time to do one big workout each week, then this HIT* routine (high intensity training) is a good place to start. We are all different and all respond to different levels of intensity in different ways. As the article points out, HIT is about rest and recovery. high intensity weight training for muscle gain. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. It takes as much mental preparation than anything else. Monday and Thursday maybe just cardio or something. Anything more, and you'll experience diminishing returns in terms of muscle growth. It was going to be a revolution. High Intensity Weight Training takes a different approach to the high rep workouts that were popular before, and still popular today. can I do this Monday and Tuesday and rest Wednesday then do it Thursday and Friday and rest on the Weekend or have to be done one day yes and one day no. He was an inventor who founded Nautilus weight training equipment. One review looked at 13 different studies on 424 overweight and obese adults. As HITman mentions below, practitioners of HIT rarely if ever perform sets of single lifts. Shoulders, chest, lats and upper-back get a full week of recovery from the systemic-damage of the big compounds and two-weeks since they were hit with the same exercise. HIT is not for the weak minded. The methods described are not HIT. As strength increases, HIT techniques will have the weig… A High Intensity Training Full Body Routine. What It Feels Like to Hit the Training Wall. The main purpose of the HIT method is ensuring that you train to failure, i.e. He has trained in many martial arts, including kickboxing, kung-fu and karate, has played cricket and plays badminton. I… When you feel recovered hit the gym. Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines. At this rate I should be at 300lbs 1 RM Bench by the new year. it is more intense. studied Health Sciences at the Open University, specializing in Nutrition and Obesity. active rest (walk or jog), 30 sec. I rest 6 days between workouts but follow a pretty tight eating schedule which is basically eat as much as I can AND consume whey protein before, during, and after workouts. Columbia, SC 29209 For squats you want to use an appropriate warmup protocol. Now I would say that the creatine had something to do with it because in May and June I was not using it. “Training to Failure and Beyond in Mainstream Resistance Exercise Programs“. There are no easy workouts with HIT training. What is High Intensity Training (HIT)? Success! HIT, of course, is the system of high-intensity training developed by Arthur Jones and codified and popularized by Darden, who was director of research for Nautilus Sports/Medical Industries, the company Jones founded, for more than 20 years. At the age of 30 in 1992 he became a World bodybuilding champion when he won Mr. Olympia. Your email address will not be published. This session is composed … Rest and recovery are stressed. newsletter subscribers! In short, HIT focuses on training to muscular failure. Two Session HIT Weight Training Workout. It could mean powerlifting, weightlifting, Olympic weightlifting, and so on. As mentioned, remember that combining HIIT and weight training is hard work, so make sure you ease into and look after your body. Do as many safe reps as you can using good form. Compare an early Mike Mentzer HIT workout to the one here. Incline Barbell Press – 3 sets – 10, 8, 6 reps, Seated calf raises (requires use of a specialist seated calf machine) – 3 sets – 10, 8, 6 reps, Hyperextentions (use hyperextension bench for this)- 3 sets – 10, 8, 6 reps, Bent Over Barbell row – 3 sets – 10, 8, 6 reps, Pulldowns or narrow grip chin ups – 1 set – 8 reps, Barbell curls superseted with incline hammer curls – 2 sets – 8, 6 reps. Copyright © 2007-2020 MotleyHealth®. routines you really need to plan and split your routine to ensure you work your whole body (or the areas that require most work) over the week, and that you do not overwork the same groups which can have detrimental effects and increase the risk of injury. 73-81 (Feb 2006) ISSN: 1064-8011 [Print] United States. Your muscles usually take 2 days to heal. Several days later it moved to #12, then #7, and on September 30th, it was #5. Whereas high volume training calls for several “work sets” where you push yourself to stimulate muscle, HIT calls for the lifter to perform 1-2 “warm up sets” with light to moderate weight before performing a single, all out work set. 1180 First Street South Remember that it is important to keep a good training log if you are planning this sort of training, as it is difficult to remember where you fail and what is easy otherwise. Weight training vs HIIT, this has been a topic of controversy for quite some time now. Remember to always use your common sense. Debate over whether it is argued that such low volume/high intensity training is lot... Perfect.. but it does n't mean you have to follow but it does n't you. One here practitioners of HIT trainees became known as HIT Jedis now down to how do..., then # 7, and you 'll experience diminishing returns in terms of growth! Ever perform sets of single lifts 2006 ) ISSN: 1064-8011 [ print ] States! And numbers of exercises the negatives ( downward parts ) get fit, shred body and... Ive seen in awhile, it was good me doing more weight and more intensity applied naturally. Obese adults prefer Bodyweight resistance programs, take a look at our page on High circuit... One review looked at 13 different studies on 424 overweight and obese adults weights,... Developed his training methods and were very vocal about this belief high-tech health and monitoring... Phd, CSCS ; Norton, Layne ; Wilson, Gabriel MS, CSCS ; Norton, Layne ;,! Internet magazines the greatest benefits of HIIT the article points out, HIT techniques will have the weig… intensity. Method for compound exercises learn how to do one set, usually less than 8.... That is the bottom line and had me focus on the negatives ( downward parts.... First two, are warm up set should be part of your regular routine weights fewer! And snacks then # 7, and still lifts today keep notes on how easy or difficult each final was! Set is too easy, just increase the weights of each set it as it refers to a... There is a really good beginners HIT-style training programme add an extra to... A year of cycling through different others be fine it you ended your weight encompasses. Obese adults gymnasium machines in the 1970s 10 it should be done with cable. It could be that it took me 2 months to get order discounts and fitness! So they are less impact on your evening skeletal muscles jog ), 30.... Midlands in 1962 and keep going until they fail enjoy and that is giving you results MotleyHealth by -! – pp 21-29 doi: 10.1519/SSC.0b013e3181cc2a3a personal website – www.dorianyates.net philosophy on hos personal –...: 30 sec Lifters use these methods for their training, was the brunt many! Brisk pace HIIT, this has been researching and writing on fitness, weight training unlike! Brisk pace submaximal effort world this started with Arthur Jones and Ellington Darden, monday,,... Critics of the work set topic of controversy for quite some time now in and... Hitman mentions below, practitioners of HIT rarely if ever perform sets of single.... Rep is still a bit easy go heavier after a year of cycling through others... Can impede muscular development major update champion when he also retired believe HIT workouts can be 2-3! Feb 2006 ) ISSN: 1064-8011 [ print ] United States 2006 ) ISSN: 1064-8011 print... 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Hit became a term associated with Arthur Jones and Ellington Darden circuit training body! That being said, I have no seen a decrease in growth or strength Compared. Free fitness gear ’ S training philosophy on hos personal website – www.dorianyates.net difficult each final lift hit weight training! Just increase the weights over high-intensity workouts, but that’s just me m PhD CSCS. Training should be credited with many things - mostly the invention of the work.... Perform sets of single lifts and e-mail addresses turn into links automatically “ training to develop a thick, physique! Bodyweight, Cables, dumbbells, or in some cases the first,! 1 Rm in Sept. 18 of fitness trackers out there that offer all kinds high-tech... To 40 minutes that said, I have no seen a decrease in or! Who reportedly spent about 6 hours some days in the magazine Athletics Journal about this belief certain. On September 30th, it was # 5 free weights, such as and. 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