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 As my regular readers know, I've been working through a H.I.T. (High Intensity Training) program for the past 4 weeks now. I wanted to stop and reflect on what this has meant for me in my workouts so that you can make a decision about trying H.I.T. yourself. What is H.I.T.? H.I.T. is High Intensity Training. It was made popular by Arthur Jones, the inventor of the Nautilus line of equipment. It has had alot of proponents over the years. It involves working with intensity, form and progression to give your entire body an incredible workout. While there are alot of ways to approach the H.I.T. philosophy of lifting, the basics are very simple. The program revolves around a 3 day a week full body routine. The frequency of the workout can change depending upon your recovery abilities. You do 1 set of every exercise in the routine and you take it to complete failure (defined as not being able to complete another repetition with good form). For the upper body you are aiming for a repetition range of 6 to 10 repetitions and for the lower body you are aiming for the range of 8 to 12 repetitions. When you hit the high end of the repetition range you add more weight to the exercise. One wrinkle in my own H.I.T. program is that I am using timed repetitions with 3 seconds on the up and 3 seconds on the down to increase the intensity. What is my workout? This workout that I am doing is incredibly effective at hitting all the muscle groups more than one time. While I am only doing one set per exercise I am doing multiple sets per body part. The frequency was originally set to 3 days per week. At the start of the program this frequency worked perfectly. However, as I continued to attack the weights with a fierce intensity, my ability to recover diminished. As a result, I dropped my training frequency to 2 days instead of 3. Immediately the intensity went up in my workouts. I was able to attack the weights in an even more ferocious manner. I was able to do things that I had not previously thought possible. Progression One key to the success of H.I.T. is the fact that it forces you into proper progression. You either add weight or repetitions at every workout. The amazing thing is that as you push your body harder and harder, it responds by accepting a larger and larger load. My progression has been amazing. Through 4 weeks of this program I have averaged an increase of 45% in volume (weight x repetitions). This is the best increase I've ever seen during a workout routine and most of the routines I've done have been longer than 12 weeks. For me to see this kind of increase in just 4 weeks is amazing. Adaptability This workout is extremely adaptable. I highly suggest that you do a Google search for "high intensity training" and review the information that you find there. Like me, you will find that this approach to lifting is going to suit you perfectly. It does not assume that you must workout a certain number of days a week. It allows you to fit the workout regimen to your body's ability to recover. I have found this to be the most desirable part of the entire system. Remember, I started out doing H.I.T. 3 days a week and now I've dropped to 2 days a week. My body is getting hit just as hard with 2 days a week as it was with 3 days a week. I honestly could not do the 3 day a week routine right now because my body just is not recovered. I know it seems strange that 2 days a week can work, but it honestly does. ConclusionI strongly suggest that you give H.I.T. a try if you have been trying to add muscle. You will not be sorry if you do. H.I.T. lends itself perfectly to the Experiment of One. You adjust the workout to your own needs and to the way your body responds. The results will simply amaze you! |
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I arrived at the gym at 4 a.m. and I felt like a man possessed. After warming up on the cardio equipment, I loaded up the plates on the leg press sled and figured I'd add 50 pounds to the previous week's weight as I had hit 12 reps. I managed to crank out 19 repetitions at 500 lbs. I proceeded on to the standing thigh curl machine and added 5 lbs. to the previous workout. I got to 9 reps and started to feel a severe burn in my right thigh. I pushed until I got 13 reps and then repeated on the other leg. The seated calf raise was no different. I managed to get 15 repetitions (more than last week) with 10 lbs. more weight on the rack. I then proceeded to get into the squat rack and prepared myself for front squats. I realized today why I really don't like this exercise. It just hurts all over! I proceeded to the Quad Blaster and instead of going up to 45 lbs. I upped the weight to 47.5 lbs. I pushed out 11 reps at which point I collapsed to the ground in pain. My thighs were huge from the pump I was experiencing. I had to spend about 2 minutes on the ground because of the intensity with which I attacked my legs today. The rest of my workout proceeded in the same insane fashion. On every single exercise I pushed my body to its most extreme limits. The most interesting thing came about when I hit the deadlifts. I realized that on my Monday workout I had done 9 reps with 255 lbs. so I aimed for 12 reps with 255 lbs. today. I walked up and loaded the bar with 3 plates on each side like I had on Monday and then proceeded to do the lift. By the 4th repetition my lower back was burning and my glutes were on fire. I wondered why the weight felt so heavy when it hadn't been as heavy on Monday. As I finished the 7th repetition and set down the weight I realized my mistake. On Monday I had put 3 plates on each side — 45 lbs., 35 lbs. and 25 lbs., which is 255 lbs. when you do that on both sides and include the bar weight. Today I had put 3 plate |
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 "Nothing in this world is so powerful as an idea whose time has come." Victor Hugo |
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 Have you ever tried H.I.T.? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
M4:D42 (D342) Increase Intensity With Pyramiding
Related Posts:
M4:D41 (D341) Increase Intensity With Twenty-one’s
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| By this point I've given you alot of different ways to increase the intensity of your workout. Today we will discuss 21's. 21's refers to the number of repetitions you will do in a set. The unique part about 21's is that you break the movement into 3 sets done consecutively. The break down includes partial range of motion within the full range of motion. You will use moderate weight when doing 21's. Step up to a nice set of dumbbells to do curls. Do seven partial reps from the starting point to midway through the motion. Now do seven partial reps from midway through the motion to the end of the motion. Finally, do seven repetitions through the full range of motion. This technique will really blast whatever muscle group you use it on. I get a massive pump in my biceps when using 21's on bicep exercises. I've used it for my back as well as my legs. It is always an extremely intense workout when 21's are thrown in. Remember that intensity is what helps you grow. When you just go through the motions, nothing good will happen. You will simply get frustrated by the lack of progress you see. Add some intensity to your lifting and you will see massive changes. Try one of the recent techniques I've shared on for size and see where they lead you. |
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| Today I did a one hour steady state cardio session. It was a very enjoyable time as I listened to my Bible on my MP3 player as I did my workout. I got to hear the wonders of Revelation as I sweat away the fat! I am truly feeling the brutality of yesterday's workout. My body feels like I've been through a war with a professional boxer. I wanted to point out that the intensity with which I've been working out might not be for some people. Do not let what I do scare you. Remember, it is truly an Experiment of One. It is about what works for you and what works for me. Those might not be the same things. The principles are there and they stand true, but how you apply them is up to your particular situation. At the same time, I swear I am growing daily. |
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| "There must surely be a few bodybuilders who are not idiots. But if so, they are well camouflaged in some undiscovered cave." Arthur Jones (inventor of Nautilus) |
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| What's the worst thing about lacking intensity in a workout? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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M4:D40 (D340) Increase Intensity With Negatives
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| Intensity comes in many forms. One method that most people never even consider is negatives. A negative is where you use more than your normal weight and have a partner help you get the lift to the end of the positive movement and then you execute, on your own, the negative portion of the movement. For instance, if you were working your chest today and decided to use negatives on your barbell bench press, what you'd do is have your partner help you unrack the weight. You would then control the weight on the way down to your chest. Your partner would assist you in getting the weight back to the top. You'd repeat this over and over. Be careful when doing negatives. Negatives cause the most muscle soreness and they also tend to leave you more open for injury. Always have someone spotting you when doing negatives. Because the actual lift is very slow and controlled you want to give more rest time between sets. Negatives are used in many programs to increase your strength on a given exercise. It is a great way to up your maximum bench press weight. It is also a great way to get yourself into dips without any assistance. You can use negatives in a variety of ways. |
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After not being satisfied at all with my Friday workout, I spent some time discussing things with my trainer, Carlos DeJesus. Carlos suggested that I mustn't be getting enough recovery time between workouts for me to lose the fire at this point. It has been 3 weeks on the H.I.T. program for me. Carlos has stated that I must be working extremely hard to get to this point. As a result of the discussions this weekend with Carlos, I am going to be cutting back to two full body workouts each week–one on Monday and one on Thursday. This will allow for maximum recovery time. I must say, I entered the gym today completely motivated. I hadn't felt this way in a week. I attacked the weights like a hungry tiger would attack a raw steak. Let me take you through the workout and you will see what I mean. I sat down at the Thigh extension machine and put the pin at 190 and then added 5 pounds for a total of 195. I began my slow 3 second ascent and 3 second descent. I controlled this for 9 repetitions. My thighs were screaming in pain. The heat was apparent in my legs as they were turning red from blood rushing to the muscles. I pushed a 10th repetition out of my legs with great form. I then pushed an 11th repetition out of my legs with wonderful form. I hit my 12th repetition and I thought "I need to go for another" so I gave it a shot, but the 13th repetition was not to be. I had hit complete failure on this exercise. I moved to the thigh curl machine. I put the pin at 150 pounds. I cranked out 5 repetitions before I could feel lactic acid forming in my hamstring area. I pushed hard and managed to pump our 4 more repetitions. I tried for the 10th, but it was not to be and I was unable to get the weight up. After using the entire rack for my standing calf raises on the previous workout, I switched to using the leg press machine for my calf raises. I loaded the sled with 340 pounds and proceeded to push myself in brutal fashion. At around 10 repetitions my brain said I should give up, but I pushed on. At 15 repetitions my legs were quivering, but I continued to push forward. I managed to push out 25 repetitions before having to put the safety back in place. I got up from the sled and my legs were a quivering mess. Next up was squats. Even though I've been rolling, my lower back was still a bit stiff, so I went a little easier on the squats, getting 8 reps at 225 pounds. For my Quad Blaster set I added weight and still managed to get in 10 repetitions before hitting complete failure. When I say complete failure on the Quad Blaster, I mean that I was able to go down to the low position of the movement, but not able to lift my body back up, so I collapsed to the floor. It is true failure. All the exercises continued in this fashion. Every single muscle group was stinging with pain by the time I was done with the workout. I was shaking all over and even felt like throwing up the breakfast I'd had before the gym. The intensity today was unparalleled. I was able to push myself to new heights on every exercise. Deadlifts were incredible! Not only did I add weight (255 pounds today) but I managed to add repetitions (9 instead of 8). Some have asked me why it is so difficult to lift 255 pounds when 425 is a weight I have handled in the past. The answer is the timed repetitions. I do these deadlifts 3 seconds on the way up and 3 seconds on the way down with only a second to reset my grip and repeat it again. The fire I feel in my low back and hamstrings is incredible and yet the weight is not even close to what I'm used to handling. Yet another notch for H.I.T. |
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| "If you like an exercise, chances are you are doing it wrong." Arthur Jones (inventor of the Nautilus) |
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| When was the last time you attacked the weights rather than the weights attacking you? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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M4:D39 (D339) Increase Intensity With Giant Sets
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| The past few days I have been discussing intensity techniques. It is extremely important to learn many different ways to intensify a workout because your body will quickly adapt if you use just one technique exclusively. So what are giant sets? Are they really large sets with alot of repetitions? No, a giant set usually consists of a number of different exercises for one particular body part done in tandem. You do set one of one exercise followed by set one of another exercise, etc. With giant sets you use moderate weight and there is little to no rest between exercises. After completing one set you will rest for 2 to 3 minutes. Let's say you were in the gym and you were going to workout your back. You would sit down at the seated cable row and do a set. You would then complete a set of lat pull downs. You would follow this with a set of chin ups. Finally you could do a set of bent over rows. This would be a giant set for your back. You would now rest and then repeat the same exercises. A giant set increases the intensity by forcing the muscle group you are working to work extra hard. You are basically blasting the muscle group with several exercises all at one time. As with other techniques, you can combine the techniques you've learned with the giant set to increase the intensity even more. You could do timed repetitions or drop sets to increase the intensity of a giant set. However, for obvious reasons, super sets cannot be combined with giant sets as they are far too similar to one another to be combined into one process. Give giant sets a try for serious intensity and a pump you won't soon forget. << Return to series index. |
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| Today was a rest day and rest I did. |
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| Timing is everything, even when working out. The longer you wait between sets, the more you will recover, but the lower the intensity will be. |
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| Pick a body part and then think up a giant set for that body part. Post your answer in a comment to this post. |
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Until tomorrow…GET BACK TO LIFTING! |
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