An even mix of both. You need volume, but some people take it too far. Intensity is very important, but one set isn't enough. 2-4 sets of intense lifting is where it's at.
I love how natties post pictures of gear users, idealize them and their training methods while demonizing the roids. You will never look anywhere near op pic with out gear, you will not look like your guts anime shit without gear lmao.
Both
Some muscles will respond better to higher volumes, while others will respond better to lower volumes. Some muscles can be hit with extremely high intensities (concentric or eccentric failure) very safely, while other muscles will have a relatively high injury risk at those intensities. You might be able to get away with low volume and low intensity for some muscles, while others will need both high volume and high intensity to grow.
Point is, don't subscribe to one camp or the other. Do what gives you the best results for each muscle group, no matter if it's high volume or HIT.
U need failure, progressive failure, meaning u load up for 3 sets, cut the weight down significantly in ur 4th set then go to failure, this will increase ur rep max leading to increase in muscle mass
I do a long warmup, working up to a heavy double or triple, then based on how that goes, I load 70-80% of the top set and get two sets in. If I'm crunched for time, I will do rest-pause for a single set to hit the target number of total reps. Anything under 5 reps/set has too little intra-set volume to reliably cause hypertrophy, but I find the "over-warmup" approach helps me auto-regulate my rep work, and has helped me get over the "I have to hit 'x' weight for 'n reps × sets'" approach which doesn't really work well with a busy and stressful life outside the gym. Learning to base my attempts on my warmup has helped me keep grinding away without killing myself and spinning my wheels too much. This guys channel is pretty good imo.
HIT is better in every case unless you consider it a drawback that it's difficult to do correctly the majority of lifters who attempt it fail and make no gains.
Perform as many reps as possible, (maybe leave a couple in the tank on RDLs & squats for safety reasons) & do as many sets of that as it takes for you to grow the best. It probably won't be very many, in some cases maybe it will be, but you've got to discover your volume needs yourself.
Only beetween the two probably HIT, but moderate volume with moderate intensity, good exercise choice and adecuate frequency it's the best.
HIT doesn't work the best for natties because the volume it's to low and the prolongated down time kills the adaptation mechanism.
High volume doesn't work the best because the tons o reps and high workload will overun your recovery capacity giving you fatigue and burnout and will get your tendons and muscle overuse injuries.
Basically a natty needs to do just enough heavy rep and just enough volume with the right exercise for his goal at a frecuency he can handle to maximize growth.
Something beetween 3 and 9 heavish (close to failure or volitional failure is enough) sets per muscle per week will be the most efective to build muscle.
Both methods can work, so just train how you like to. Intensity is more time-efficient, but volume is more stupid-proof and easier to schedule.
Doesn't matter if you're natty or not, you just need to adjust to your own recovery.
HIT principles are based on scientific facts, but they are just principles. Some muscle groups need more volume than others, and some individuals can handle and require more volume to grow.
Up until a few months I used to believe that HIT was roidtroony bullshit.
My lifts plateaued for the longest time before I started to reduce my volume, at first reluctantly, then significantly. Now I go stronger from every sesh, adding 5 kg per compound lift. I only do 2 training sesh a week, 1 upper 1 lower. 1 stimulus per exercise (with 1-2 warm-up sets before). My wife says that I am way more hard than I used to.
Different anon here. You should definitely be doing cardio. The benefits are enormous. It also takes quite a bit of it to wear down on your lifting if you're smart about it. For example, I don't go running the day before I have deadlifts, because my hamstrings won't be 100%. Or I won't skip rope in the morning if I'm training calves that evening. If you plan it out well like that and don't go overboard with volume, you can do cardio almost every day, even on training days.
Damn ok. Thanks. I've been lifting for two years but defintely have been ignoring cardio too much. Figured seeing as I'm trying HIT I could at least increase my cardio work in the meantime. Cheers.
>What's better for a natty? High Volume Training or HIT?
Neither of those work natty. >HIT
Only works if you are on a BIG stack, Mentzer was on 400+mg of deca and 25mg/day of dbol >High volume
Isn't going to work unless you are doing baby weights (and wasting your time) because the natural cannot recovery from truly high volume. This is the best route for muscle hypertrophy, but you need to be enhanced
Medium volume will work well for a natty
An even mix of both. You need volume, but some people take it too far. Intensity is very important, but one set isn't enough. 2-4 sets of intense lifting is where it's at.
chatGPT moment
Imo its a mix like that bot and this Chinaman says
Intensity on one exercise per workout. Fill out the rest with volume.
for lifting, frequency is needed.
for cardio, HIT all the time.
I love how natties post pictures of gear users, idealize them and their training methods while demonizing the roids. You will never look anywhere near op pic with out gear, you will not look like your guts anime shit without gear lmao.
Both
Some muscles will respond better to higher volumes, while others will respond better to lower volumes. Some muscles can be hit with extremely high intensities (concentric or eccentric failure) very safely, while other muscles will have a relatively high injury risk at those intensities. You might be able to get away with low volume and low intensity for some muscles, while others will need both high volume and high intensity to grow.
Point is, don't subscribe to one camp or the other. Do what gives you the best results for each muscle group, no matter if it's high volume or HIT.
U need failure, progressive failure, meaning u load up for 3 sets, cut the weight down significantly in ur 4th set then go to failure, this will increase ur rep max leading to increase in muscle mass
Three day/week full body program.
OP, watch this. https://m.youtube.com/watch?v=Fjxxx0QdMJQ
I do a long warmup, working up to a heavy double or triple, then based on how that goes, I load 70-80% of the top set and get two sets in. If I'm crunched for time, I will do rest-pause for a single set to hit the target number of total reps. Anything under 5 reps/set has too little intra-set volume to reliably cause hypertrophy, but I find the "over-warmup" approach helps me auto-regulate my rep work, and has helped me get over the "I have to hit 'x' weight for 'n reps × sets'" approach which doesn't really work well with a busy and stressful life outside the gym. Learning to base my attempts on my warmup has helped me keep grinding away without killing myself and spinning my wheels too much. This guys channel is pretty good imo.
everyone I see at the gym who even remotely looks like he lifts is doing high volume bro split style training
there must be something to it
HIT is better in every case unless you consider it a drawback that it's difficult to do correctly the majority of lifters who attempt it fail and make no gains.
Plus the one way ticket to snap city
high intensity compound lifts and high volume accessory lifts
as always, a healthy mix of both of best
Perform as many reps as possible, (maybe leave a couple in the tank on RDLs & squats for safety reasons) & do as many sets of that as it takes for you to grow the best. It probably won't be very many, in some cases maybe it will be, but you've got to discover your volume needs yourself.
Agreed. A couple AMRAP work sets (keep a few RIR for squats & deads for safety reasons) are the best basis of training from my experience.
been doing the HEAVY DUTY program for a couple months and the gains are real. everything feels more dense
Only beetween the two probably HIT, but moderate volume with moderate intensity, good exercise choice and adecuate frequency it's the best.
HIT doesn't work the best for natties because the volume it's to low and the prolongated down time kills the adaptation mechanism.
High volume doesn't work the best because the tons o reps and high workload will overun your recovery capacity giving you fatigue and burnout and will get your tendons and muscle overuse injuries.
Basically a natty needs to do just enough heavy rep and just enough volume with the right exercise for his goal at a frecuency he can handle to maximize growth.
Something beetween 3 and 9 heavish (close to failure or volitional failure is enough) sets per muscle per week will be the most efective to build muscle.
Both methods can work, so just train how you like to. Intensity is more time-efficient, but volume is more stupid-proof and easier to schedule.
Doesn't matter if you're natty or not, you just need to adjust to your own recovery.
HIT principles are based on scientific facts, but they are just principles. Some muscle groups need more volume than others, and some individuals can handle and require more volume to grow.
Up until a few months I used to believe that HIT was roidtroony bullshit.
My lifts plateaued for the longest time before I started to reduce my volume, at first reluctantly, then significantly. Now I go stronger from every sesh, adding 5 kg per compound lift. I only do 2 training sesh a week, 1 upper 1 lower. 1 stimulus per exercise (with 1-2 warm-up sets before). My wife says that I am way more hard than I used to.
Does cardio effect recovery while doing HIT? I would like to slot a cardio session between my two workouts every week.
Different anon here. You should definitely be doing cardio. The benefits are enormous. It also takes quite a bit of it to wear down on your lifting if you're smart about it. For example, I don't go running the day before I have deadlifts, because my hamstrings won't be 100%. Or I won't skip rope in the morning if I'm training calves that evening. If you plan it out well like that and don't go overboard with volume, you can do cardio almost every day, even on training days.
Damn ok. Thanks. I've been lifting for two years but defintely have been ignoring cardio too much. Figured seeing as I'm trying HIT I could at least increase my cardio work in the meantime. Cheers.
Go for it, dude, just ease into it. You'll be glad you did.
You can't even do HIT if you don't have good cardio. You'll run out of breath before muscular failure.
>What's better for a natty? High Volume Training or HIT?
Neither of those work natty.
>HIT
Only works if you are on a BIG stack, Mentzer was on 400+mg of deca and 25mg/day of dbol
>High volume
Isn't going to work unless you are doing baby weights (and wasting your time) because the natural cannot recovery from truly high volume. This is the best route for muscle hypertrophy, but you need to be enhanced
Medium volume will work well for a natty
>Big stack
> Like a 750mg of gear
Natties are fricking moronic lol
You have to factor in inflation, anon. Back then that was a lot of gear.
Do I need to post my used needles and syringes?
Just because you can't grow on deca+dbol doesn't mean it's small
High frequency, low volume training is the way.