I’m used to doing volume, but HIT sounds more time efficient and superior to volume when it comes to muscle building. Is it better, or is volume the way to go?
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Is HIT legit or just retarded
I’m used to doing volume, but HIT sounds more time efficient and superior to volume when it comes to muscle building. Is it better, or is volume the way to go?
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I just do HIT for cardio to clear my lungs and arteries.
idk but i also do this
plus it doesn't take too much of my day
HIT =/= HIIT
It's been debunked over and over I'm sick of typing it out. He never did heavy duty training.
He did high intensity training. Heavy Duty was written later.
He did at least as far back as 1977 for his Mr. North America win.
It's legit for snapping your shit up
I'm not going to bother discussing why I think HIT is superior. Most arguments against HIT are flawed because they dont completly understand the theory or because they think that naturals need (and therefore can sustain) higher training volume.
All I'm going to tell you OP is that if you have been disatisfied with your progress doing conventional volume training, you have literally nothing to lose from trying HIT for a few months. In fact, you will save time.
I've read everything Mentzer and Arthur Jones wrote on HIT.
AMA.
Do you think Mentzer's approach to train 1x week actually works? Wouldn't 2x be reasonable?
Mentzer's approach isn't for natties. Period. The guy was on some sort of PEDs since he was 17, and he died young. He's like a more extreme Arthur Jones, except Arthur Jones was a legit badass.
Arthur Jones' advice is more sound. He claims that there are "recovery morons", basically people who can't recover well. The entirety of strength building is an exercise in providing stimulus to muscles (which modern perfectly circular machines are shit at, which is why he made Nautilus machines) and then RESTING enough (which most people don't do) so that you grow more. Arthur Jones says the frequency of your workouts solely depends on how sore you are. If you aren't sore, you usually aren't doing enough, and even if you are not sore, don't be a wienery idiot and go to the gym immediately. Some very demanding exercises give you DOMS only when you let them.
He also never advocated for 1RMs. He even claims that a DL 1RM takes two weeks or more to completely recover from. The true, proper HIT way of training is to first do a lower weight, 10-12 rep burnout set, and then increase the weight and go to failure at 10-12 reps, with 8 being the absolute bare minimum. Below 8 and above 12 ya dun goofed. And the burnout set doesn't even have to involve weights. If your programming is very good, you can get away with just one set taken to failure and beyond. Of course, most people AVOID going to failure entirely and hence spend several days a week lifting for suboptimal gains. Going beyond failure is what builds true muscle and is what will make you shit your pants. Negatives are also extremely useful, and on the last rep you should NEVER just let go, always get a negative in. It's literally free effort.
Ellington Darden has programs in which he trains 14-15 year olds once a week and they put on 25-30 pounds of muscle in 2 months.
>which is why he made Nautilus machines
The gym I trained at 20 years ago had Nautilus machines. Still miss the gains I achieved with them, these were absolutely awesome.
Why don't they produce them any longer?
>Mentzer's approach isn't for natties. Period.
thats a shame to hear but not entirely suprising given my personal experience of my gains skyrocketing after absolutely blasting volume on compounds.
What else do you find interesting about Mentzer/HIT in general? you have an enjoyable writing style
So I know my gym has nautilus brand equipment. Do you think it's the cam-based original design or just the generic bs?
The amount of rest required depends on how advanced you are. Someone that is more advanced moves heavier weights, producing more stress on the body, therefore requiring more rest. A beginner could start out with even 4x per week, and add rest days as they became more advanced.
Its alright, depends on your genetics. High volume with lighter weight just shy of failure is safer for sure and usually better for hypertrophy. No reason not to try both and see what you prefer
End of the day it’s all progressive overload that does the trick, whether it’s 5 lb for 40 reps or 50 lb for 8 reps , just as long as you systematically increase the weight or reps you’ll make gains
HIT is the theoretical ideal, the perfect set of principles, and basically nobody can actually apply them as written in real life. It's like the physicist's perfect frictionless sphere.
However, it's an excellent starting point and well worth trying out. It's incredibly time-efficient and a lot of fun, but your end result will probably need tweaks and look somewhat different.
For example, I do a second set rest-pause style on some lifts, because I'm not training to complete failure as described (only concentric failure, no eccentric or static), and I just needed more work to get progress. I also only do a pre-exhaust for lats, because it limited me too much on the main set for chest or triceps. And I'm currently doing once per week frequency, because I can recover from that easily while cutting weight. All of my lifts are improving every week, so I'm not changing it any more for now.
If you're willing to start with the base and make adjustments to suit you, it'll be just fine. Or, if you want to skip the physicist's version and get the car mechanic's, then do DC.
Pseud thread. No natty ever posts body or HIT results
no matter how many times you post this thread with a slightly different wording, the answer will always be the same.
Everything works for a while. Nothing works for ever. HIT training methods like rest pause, forced reps, and drop sets have their place in training. If you do too much, you may find like I did that it burns you out. If you enjoy HIT training, try cycling back and forth between volume and intensity periods.
PS Patrician taste, I love the Mentzer pic he was a fricking house.
HIT is the optimal training system imo, but it requires A LOT of warming up which Mentzer, Dorian etc. don't talk about enough also imo
Both explicitly make the WUs clear. For Yates it's 10 minutes light cardio then 50%/75%/max and less for acesory movements/similar exercises. Mentzer recommends light cardio then WUs of around 50% and up of a few reps when needed for more demanding exercises.
Jones wasn't recommending anything by the end of his interest in BBing. Leistner recs a couple of 1-3 rep warm ups tapering up 'when needed'.
>Why don't they produce them any longer?
Jones sold the company and it was mismanaged. His son headed the Hammer Strength company until I believe he sold the company.
I've been doing HIT for a while now and here are my observations:
1. Psychology. You have to have a mind well beyond the average gym bro to do HIT, seriously. Digging deep into failure isn't for everyone. It takes a massive toll on the nervous system to the point I don't even talk to people in the gym. I don't mean that in a beast mode(TM) homosexual way, but I struggle to talk to people when I'm prepping for my failure set or just finished it
2. Homeostasis. I can't dig deep into failure if I haven't got optimum sleep, hydration, recovery between workouts etc. Meanwhile I can do volume training with a shit breakfast, lack of sleep etc. for example. Recovery in particular is difficult. I can't train legs more than once a week and for some reason I sleep like 9+ hours a day including afternoon naps after every session
3. Warming up. I'm not just talking about high school shit like some light cardio and static stretching. I can't do an absolute failure set with forced reps and negative reps without cardio+targeted stretching+light freeweights/cables/machines+4-6 sets of a compound and THEN my absolute destruction set i.e. squat into belt squat, bench into chest press etc.
4. Getting your weights perfect. You need to get the weights just right that you fail without going into a too high rep range, but you also need to make sure the weight isn't too heavy to frick form, frick the mind-body connection and bring in unwanted muscles to simply move the weight
I know Mike and Dorian touch on these factors, but they don't go into the detail I'd like. I've tried Dorian's 50/75/100 system and it takes touch more willpower to get there when I could warm up for longer for my all-out failure obliteration set
>Homeostasis. I can't dig deep into failure if I haven't got optimum sleep, hydration, recovery between workouts etc. Meanwhile I can do volume training with a shit breakfast, lack of sleep etc. for example. Recovery in particular is difficult. I can't train legs more than once a week and for some reason, I sleep like 9+ hours a day including afternoon naps after every session
I never did HIT but i started working out at the start of covid and by early 2021 I had the most horrendously destructive maximal effort sessions imaginable, since i could afford the recovery time due to being NEET at the time , best gains of my life, a shame i cant train like i did back then.
Legit. Google Ken Leistner for it's non-bodybuilding applications (and see his freaky strength at 50 years old). Arthur Jones is the best resource for HIT. Dorian Yates' is good too. For Mentzer the original Heavy Duty workout works well.
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