Classic High Intensity Chest Training

[pvsg1990]

he was doing force negatives

[exarchives]

Agreed - it was taken a bit far at the time that we shot the video, (hapens with videos) but hypertrophy is tricky and is based on the maginitude of the overload

[jaffacec]

surely this amount of time under tention stimulates a muscular endurance adaptation rather than a hypertrophy or strength one?

[samuils]

Or, you can just drop the weight down and continue doing the exercise, and continue dropping the weight to as much as you want to exhaust your muscle

[cottonfistman1]

@samuils by dropping the weight allowing you to complete more reps you decrease the intensity and tension on the muscle, where taking the muscle to concentric/positive failure then static(if resistance in contracted pos) then eccentric/negative failure you continually increase the intensity and exhaust the 3 levels of strength that muscles posess concentric, static, eccentric

[samuils]

@cottonfistman1 A person helping you, decreases weight, since the person who is helping you does some of the work, thus dropping the wight does the same thing.

[lazur1]

@cottonfistman1 To get the most tension, start with a weight that causes concentric failure @c.10secs, then, for inroad, lower to a weight gets another positive failure @c.60secs. Continue attempting the rep you failed at until the weight lowers to starting position.

[americahealth]

Is the trainee Dave Durelle of High Intensity Nation?

[americahealth]

Is the trainee Dave Durelle of High Intensity Nation.

[cirodefalco1987]

whats this??????

[AlanTheTalent]

The idea of working out in jeans just bothers me..

[jodhan23]

@AlanTheTalent yeah hahaha 

[jtsegool]

if you pause at 1:25 he actually has a well sculpted chest

[sarcasticSte]

Nice video of you destroying your muscles... Doing weights like that does nothing but damage, essentially undoing all the previous work you have obviously done. If you cant finish a set of reps at that weight, you shouldn't be doing that weight. You'll end up with stiff joints and ripped connective tissue. By all means build muscle, but respect your body.

[wolfpackforlife]

for realz if you cant lift it dont. if you do too much weight you will damage connective tissue - shoulders and elbows. do 4 sets of 11 reps. the 11th rep should be hard but not so hard that someone else has to do the rep for you. that was a waste of time for both you and your spotter. if you asked me to spot you for that piece of crap i would say no.

[rneoman]

@wolfpackforlife i can never do 4 sets of 11 reps, i warm up with 2-3 light sets of maybe 4-5 reps at increaing weight then set the weight so i can do 8-10 reps, taking 4 seconds to push hold for 4 seconds and lower for 4 seconds if may squeeze 8 or 9 and the tenth in need a soptter just to tip it up and i'll let it down myself, after this set to failure i cannot do another set of 10 with the same weight, reducing the weight and going again will be painfull for sure but of no befefit to me

[MrRamzi20]

too much weight, size built at 60-72 seconds of tension, requiring 7-9 8 second reps with full range of movement.

what he's doing is still good in terms of intensity however, which is way more than I can say for people who do NOT work to failure and do NOT eliminate momentum during reps.

great physique also!

[noheadlesschicken111]

He was about to have a baby!!!haha

classic

But HIT training is absolutely awesome an amazing training modality.

Thanks Mike Mentzer.

Respect 

[Skierfe]

looks like someone forgot to put his shirt on.

[luiscofresi]

Dam, how high is his Blood pressure after that one lol. His head is about to pop

[LordOfRats]

shouldn't hold your breath when giving that last push.

[sharinganer90]

if that's you, you don't have to do any more exercise, you are already fine !

[stlyes]

In order to do high intensity reps successful you need to do deep breathing!

Oxygen is what gives the muscles strength! The bigger the Oxygen the more the power and endurance.

[BrickhouseB2]

HIT is the only way to train. Everything else is just wasting time...the results will be far less and there's a whole lot more you can do with your life if you're not spending hours in the gym.

One set to positive failure, 2 reps to negative failure, and one static hold for 10-15 seconds would be perfect with this chest press. But I prefer to do one set of flies to failure then move immediately to the chest press for 2-3 reps to positive failure, 2 more to negative failure & then static hold.

[73Nateman]

@BrickhouseB2 no, its not the only way to train. Especially when all you do is machine exercises with only one exercise per body part. If I am correct, muscle is built on hard, compound movements like squats, deadlifts, and benches. Even Dorian didn't do one exercise and one set. He trained with 3-5 exercises on every body part and did 1-2 sets on each. He also used heavy compound basics, not just nautalis machine presses. I guess whatever works for one will not for the other

[masondarko]

this is to compensate the lack of heavy free weight?

[veodo123]

he needs to super set one or two more things with that to call it "intense"

[6osal2000]

the guy in teh green shirt did more there the guy sitting down ahaha

[topformfitness]

@6osal2000 - I think he was finishing with some eccentric reps (negatives)

[koreanmass]

he is using his shoulders and triceps too much at the negative and positive. drop the weight sir.

[TheKirkoswald]

definitely a "classïc" haha

[kingnek]

In the end, HIT means perfect form. some bb are so good at mind muscle control that even doing fast movements, they can still flex their muscle at the top of the movement and do perfect form. You must understand the stimulation process if u want to gain muscle. If not forget about it, the steroids will just make your balls shrink

[leftpuman]

are u saying ur sposed to flex ur muscle on every rep?

[kingnek]

leftpuman, yes. for example, in a bicep curl movement, u do not want to relax your bicep at the top of the movement, u flex it to feel the 'pump'. that will cause the soreness that might comes even 2 days later after the exercise called DOMS. u do not want to relax ur muscle in any exercise, that way, u get the most out of your workout. unless u r taking steroids & other chemicals, u should not exercise too long, maybe 1 hour plus is the max amount before stopping and taking in protein shake

[rneoman]

@kingnek

after 1 hour your testosterone levels are zero and cortisol levels are high in the body which startrs to eat away at muscle, vitamin c or l-gluamine are good to slow down cortisol production during a workout but best to finish before the hour. when on steroids your testerone levels are so high you can train for far longer but you will pay the price in the end like many bodybuilders have

[kingnek]

@rneoman agreed, reason why the lure of deca and other steroids tho sounding great, have still not steered me away from natural bb. i may have a great body from roids, but the possibility of Erectile Dysf (even if not permanent) is enuff to scare me, hehe. i need my balls unshrunk!

[kingnek]

with some eggs. You can admire the pro bb but realise that it is impossible to gain that way naturally. be satisfied with strong muscularity which is obvious but not 'ripped' and 'shredded' like those featured in muscle magazines.

[rneoman]

@leftpuman contract you muscle with each rep, if you do your reps slowly it's easy if you do fast reps and bounce bars off your chest and swing etc then it's not easy. keep your form take your time breath sqeeze the muscle and hold when at the contaraction part of the exercise you will feel a pump like no other and be sore for days afterwards and stay injury free

[Achillesreborn]

this is definitely over-doing it since he couldn't even statically hold the weight for even a millisecond.

[ThrowFarr]

Honestly only training upper body you'll propbably not going to puke. However if you run a 20 rep squat program, or a litinov front squat to 400 yard sprint type of deal, you'll find it much easier to vomit ;)

[Althugz]

Yepp - That'll do it. That's the only thing that has ever made me throw up. 400 metre training.

[MrD1ss]

been training for over 10 years and never throw up, not matter how long and intence i trained. failure or not, never even felt close to throwing up. even chest and back supersets, even on a full stomach of pasta and beef. i never understand this throwing up business.

[0paddythewhite0]

i think its metaphorical

[scousejimmy1]

i find it strange when people talk about throwing up after or during workout.i have trained for years and when i do chest i do hit and i mean i go to failure on every set i do but i never feel like throwing up.i feel pain and i am a little outta breath but never threw up.you sure you guys dont have a problem with you're stomachs

[TMJECCO]

the chest is the one thing that makes me puke when i work it till failure.

[jeeperjus]

the trainer sounded like he needed a rest after that one. haha.

[craigandjolene]

...poor guy probably rushed off to puke somewhere...I know I have after a few HIT sets to failure like that. It works!

[anger42]

that was pretty intense...they have another video on here where the guy is doing pullups...crazy intensity

[sonortubelug]

Tried my first HIT chest session today as a break from my old programme.Ouch!!!It burns!!Not looking forward to tomorrow morning....

[fume2000]

oh ok thanx dude

[fume2000]

i dont kno if the reply went thru but ...yea i do bicep curls with 45lbs with 10 lbs on it lets say 30 times 1 to 2 min rest start again to failure rest start again with lighter weights if i cant get it up usually i cant....i do each one very slow with no momentum . it usually takes me around 20 mins to do around 100 curls with 45lbs ..then i goto the next excersise

[fume2000]

im saying i do my bicep curls slow form no momentum until icant do anymore and i go on with prolly triceps or abs and when i come around biceps again prolly an hour after cuz i train slow and perfect form..i train biceps again..and usuallay 3rd time around i train them with all lighter weights but more reps

[SR1EARL]

If I were you, when you do your sets, do them with a minute or two rest, then do another, Don't wait for an hour or anything like that. Then you move to the next exercise.

If you want to put on the most muscle mass you possibly can. Do these exercises - Bench press, deadlift, squat, press, chin ups.

Chest workout - Dips, Bench press.

Biceps workout - Chins, rows, curls.

What I meant about failure is that, it is not needed for growth, you don't have to go to failure all the time. But get close.

[fume2000]

no i mean i do lets see...45 lbs bar bicep curls to failure..1 min rest..45 lbs military press to fail.1 min abs. to fail up down side side different types to failure ..etc 1 min rest 45lbs bar with more weight SHRUGS working my traps..to failure squats with 20lbs each hand DB's then lunges with DB's to failure ETC ETC & other workouts u kno..then hopefully when the next hour rolls around i start with biceps again and start all over with more weight ..and i do those exercises for the whole day

[SR1EARL]

I think you misunderstood me, for example - If you do a set of some barbell curls with x amount of weight, and then terminate the set, you then wait for a minute or two and then do another set of barbell curls, NOT another exercise. And when you've done all your sets for that exercise, then go to a different one and repeat. Don't workout throughout the day, it's not necessary or desirable.(I did this when I first started) And don't workout every day either, thats a recipe for disaster.

[HITpadawan]

Funny how you claim HIT states that one training method fits everyone, then proceed to tar all of it followers with the exact same brush.

The truth is that ONE set of training principles do apply to everyone, if that wasnt so then some people could get big and strong by playing guitar, watching tv, reading books etc.

Mentzer had a greater grasp of science than most, which derived from his medical student background. Sure his ideas were sometimes a bit raw, but he was on the right track.

[SR1EARL]

HITers are notorious for their dogmatism, I admit, they are not all like that though.

And the basic principles of weight training are overload and workload, HIT doesn't address these well. SSTF HIT is old hat, linear programming. Training SHOULD differ depending on if you're are a novice, intermediate, advanced, or elite.

Mentzer had a poor understanding of muscle physiology, his workouts are too recovery friendly. So many falsehoods in his books.

[HITpadawan]

If you lift progressively bigger weights, your fibres will thicken and enlarge, as such you will get bigger and stronger, but only if you allow sufficient recovery time - HIT covers this very well.

'Workload' is whatever amount allows the trainee to cover the above - again, covered by HIT.

Mentzer never went into detail about working on seperation or detailing, he was only interested in muscle growth.

I think you'll find you lack the knowledge of sports science to criticise Mentzer.

[SR1EARL]

Yes, you're are supposed to lift heavier weights, no argument there. Why the such long recovery periods though? I'll tell you - systemic fatigue, something HITers have little understanding of.

How does SSTF cover workload? It's one set, never changing, never increasing.

Are you supposed to keep adding weight to the bar every session all the way to your potential, with one set, one rep range, ever decreasing frequency and volume? Now thats a poor understanding of exercise theory my friend.

[HITpadawan]

Actually systemic fatigue is something which HIT followers are very much aware of - the prolonged rest periods are just as much for the nervous system as they are for the muscles.

The one set never remains a constant - the demands of it are always changing due to the ever increasing weights. The fact that it is one set is irrelevant, we do what is needed to ellicit a change, and nothing more.

Like I said before - you dont have the knowledge to debate with me.

[SR1EARL]

You're foolish. Your knowledge comes from Mentzer.... Which isn't saying much. You have proved my point about the dogmatism. Thank you.

The prolonged rest periods are for the CNS, from failure training, something that doesn't need to be done all the time to make progress.

One set, IS limiting workload, like I said, you think the advanced should train in the same fashion as novices?

Multiple sets = More stimulation.

Do some reading outside your HIT bubble.

[HITpadawan]

Unfortunately for you, you'll find that I have done much reading outside of HIT. And you;ll find I havent proved anything to you other than I know what I'm talking about :-)

'Multiple sets = More stimulation'

Multiple sets encourage additional fluid storage within a muscle its true, but does nothing for developing additional tissue - feel free to look this up, multiple studies proving this is correct. Cheers :-)

[SR1EARL]

Maybe you just ignore it. If it goes against what Mentzer says, we can't have that can we?

Multiple sets do stimulate glycogen, but they do cause myofibrillar hypertrophy too. It depends how you use them. With little rest between sets with lighter weights you will increase the glycogen, and water stored. However, when heavy weights are used with more rest between sets, this causes the myofibrillar hypertrophy. And...

Strength/Hypertrophy = Intensity(%RM)+WORKLOAD

[HITpadawan]

They only cause myofibrillar hypertrophy as a reaction to the weights youre using, NOT as a result of the extra sets. Once youve taken a set to failure, thats it, done. Any further sets and you will just be retracing over the same few fibres which were actually able to recover. Try reading ' Body by Science' sometime.

[SR1EARL]

More sets, will stimulate more. A SSTF will not cause as much micro trauma as multiple sets, it's impossible.

2 sets is better than 1. 3 sets is better than 2 and so on, providing it's in recovery limits - More is more.

Failure has nothing to do with muscle growth, As for the book, I'll pass. I'm done with HIT. By the way do you think a novice should train in the same fashion as an advanced lifter?

[HITpadawan]

Nope, you're still way off - a SSTF takes the muscle to a limit it is not familiar with, and in the nature of survival, it MUST grow in order to compensate. You can cause more damage with multiple sets, but this damage will only be repaired up to the level it was before, not beyond.

Now, I suggest you go read the book and come back and argue with me when you have, for I have no wish to waste my time debating with an unarmed opponent.

[SR1EARL]

No thanks, I've read McGuffs stuff before. Good ol' dose response theory, jesus...

Great for newbies, like yourself. No use to someone close to their genetic potential. HIT can be good for the novices out there.

It's interesting to note, since I dropped the HIT dogma, and trained using multi sets not to failure, I've put on mass after spinning my wheels for many months. I couldn't be happier that I ditched it.

You did it wrong, I hear you cry!! I followed it word for word....

[SR1EARL]

from Mentzers' science fiction book.

Problem with my question?

[SR1EARL]

Oh, and as for being unarmed - That, was hilarious. Please, keep it coming.

[HITpadawan]

'Please, keep it coming'

Nope, Ive drawn my conclusions - have fun :-)

[SR1EARL]

Bless you. Thanks for all the info, especially on - any microtrauma after the 1st set doesn't result in any more growth whatsoever. Thats gold.

HIT-IT-HARD ; -)

[fume2000]

guys ..this is really interesting umm..can u guys explain please i train where i fail and cant do anymore until i rest for an hour and restart it tired the whole day...then the next day i hurt ..i need help to pack MORE muscle sumhow

[SR1EARL]

I'm not quite sure what you're getting at, when you say 'I fail and can't do anymore until I rest for an hour'. Anyhow, if you're a newbie, I recommend 'Starting strength' by Mark Rippetoe. It focuses on the main lifts, the exercise technique taught is second to none, it will give some good strength and hypertrophy if you stick with it. You'd train Monday/Wednesday/Friday. Adding a little weight to the bar every session, until thats no longer possible, then you'll go into back off periods...

[fume2000]

usually i do 3 times around then thats it for the day the next day im sore for about 3 days and i repeat with mroe weight everytime sumtimes less weight but more reps i guess u guys call that FAILURE drills . i do ...thanx for the reply dude

[SR1EARL]

No problem mate. Failure is basically where you can't budge the weight anymore no matter how much effort you put forth. But just because you've reached momentary muscular failure, doesn't mean you've thoroughly worked the muscle. Anyway, you want to do something thats going to allow more weight to be used everytime. Muscle soreness is MOSTLY due to deconditioning. If what your doing now is working, stick with it, till it stops working. Then move on. Good luck.

[fume2000]

ur saying just because muscel failur seems momentarily for me...?? what other exercises can i do for biceps and chest workouts ?? i guess u didnt get the other replys ..im post it again thanx

[angrygunsmith]

that is beyond failure...

[doctherooster]

i lift heavy ass weights, i get bigger. you people think too much.

[HITpadawan]

My mistake, I should have counted the fact that a standard rep takes 4 seconds for most people - 2 up 2 down.

4 x 20 = 80 seconds, and thats a long way from being cardiovascular.

[DeGO6]

I agree with peopleschamp here.

Also how is "high intensity muscular contraction" not consider cardiovascular? The heart is still pumping blood frequently according to the amount of pressure put on the body. And under "high intensity muscular contraction" (heavy squats), the body is demanding blood to legs to open up muscle fibers and when this demand exceeds what the body can give, then isn't that when you feel that burn (lactic acid build up)?

If I'm wrong then prove it.

[HITpadawan]

The things you just mentioned are all of which happen during cardiovascular activity, not during two minutes of high intensity muscular contraction.

[HITpadawan]

You're missing the point with the walking analogy.

You can walk for HOURS if you wish, and you will only stop when your entire body is exhausted rather than just your legs because the intensity is so low that the fibres recover faster than they burn out.

20 reps however will burn your legs out after less than 2 minutes. You could do lower reps but you wont have worked the legs so thoroughly because thats insufficient time to marshall all the available fibres - feel free to look this up.

[louis4651061]

free weights is better cuz these exercise isolates only like a few muscles it restrains ur flexibility, n also u can end up loking weird free weights is so much more fun tooo

[billiamwalker]

doing a workout like this on free weights would probably require a second spotter to help with the weight. so considering your point, yes it's probably "better", but not the only way.

[fight4themoney]

theres no scientific research that proves freeweights are better than machines, machines are more practical because if takes out momentum which inhibts your chances of achieving MMF

[louis4651061]

nah man, im talking athletic point of view, ok what will build more strentght real bench press or some other machine chest press, you have to balance the bar and also just google advantages of free weights youll get lots of stuff about it. and doing free weights doest isolate a muscle as much, if you`re into bodybuiding than go 4 machines it aint bad but atheltics go 4 free weights n if you`re against that well you`re just miss informed.

[HITpadawan]

Sorry kid - I'm afraid its you who is misinformed.

There is little real difference between free weights and machines as far as the muscles are concerned - as long as they contract against a resistance, they will get stronger - and it just so happens you can use more resistance on a machine.

If you want to get better at a sport - practice that sport. Cross training is a myth

[Hermylolol]

Sorry, it's kids like you who are misinformed.

Free weights are better for developing overall strength because they incorporate stabilizer muscles into the action. Machines use unnatural and limited ranges of motion. For general body strength, they are inferior to free weights.

[HITpadawan]

lol, I'm afraid I'm gonna have to correct you here - the whole 'stabiliser muscles' thing is a myth.

Free weight advocates would have you believe that there are tiny muscles dotted about your structure which hold your limbs in line as you train - these muscles do not actually exist. Machines allow you to focus all your strength into moving the weight without risk of balance, hence their superiority for developing raw strength.

Read about anatomy sometime kid, not the muscle comics.

[Hermylolol]

LOL 10/10 good troll

[HITpadawan]

This 'troll' has valuable knowledge to share with you - whether you choose to accept it or not is your choice.

[segq]

Those "stabilizer muscles" do exist actually. Some of them are M. infraspinatus, M. supraspinatus, M. subscapularis and M pectoralis minor.

[HITpadawan]

I'm not denying that - I damaged my infraspinatus once and it made my shoulder burn like a bastard.

But the infrapinatus is worked to some degree whenever you move the shoulder - regardless of whether its done with free weight or a machine. The belief that there are tiny, nameless muscles dotted about all over the body which so many free weight 'experts' would have you believe is total falsehood.

[caliwayzz]

I'm sorry but all of you are wrong.

The correct answer is

[mrfitness2008]

The problem with Mike Mentzer and his extreme followers is the no argument situation.

Whereas 99% of a typical bodybuilder listens and tries out various routines and methods to become an accomplised lifter,a HIT lifter only follows one almost biblical and god like thought.You HIT people insist everyone is wrong,yet science shows any method works as long as you do it correctly. JUST LIFT THAT IRON!!!!!

[HITpadawan]

I think you'll find mrfitness that many HITTERS actually turn to these methods because of a strong desire to learn and develop our understanding of the human body, and will actually be more than happy to listen to a well informed arguement if we feel it will benefit our knowledge.

Sure, HITTERS are known for being notoriously defensive of the practice, but this is down to an objective viewpoint of reality and as such we dont tolerate any crap :-)

[mrfitness2008]

typical arrogant unconstructive argumental response.i have personally performed HIT in true Mentzer style with pre exhausts and then compound to absolute failure in the way he dictates,did u not know he made his own HIT method going away from what Jones advocated?..Jones recommended working the whole body each workout.

Sadly the Mentzer HIT method doesnt work in the real world..ask Dorian Yates this and James Llewellin.HIT-mentzer style doesnt work the muscles often enough.But the idea is ..

[mrfitness2008]

ok in principle.But 14 days between workouts for each muscle group?arms once every two weeks????????

U will find Doggcrapp is more intense and u can train the muscle twice in 8 or 9 days and still recover fully with rest-pause sets,straight sets,static holds,deliberate eccentrics etc...

Then after 6 weeks you take it easy for two weeks then back on again.

I found Hit didnt work the muscle intense enough and is 1 lazy workout.

Keep on mis-HITtin my friend ,show your results from this magical HIT

[HITpadawan]

As theres alot to cover here:

1. A properly performed HIT workout will leave you utterly exhausted - hardly 'lazy' as you put it.

2. Those who believe each workout is performed once every two weeks know little to nothing about HIT.

3. Doggcrapp is inadvertantly build upon rest pause principles - a HIT technique.

4. I am very well read on Arthur Jones

I'd advise you to do a HELL of alot more research into HIT before you think about debating with me - just a tip.

[mrfitness2008]

well mentzer writes it in his book about timer between each workouts and its 14 days till you train the arms again or any other muscle group.i have his books!!!

rest-pause is variation on standard techniques ,it isnt owned by HIT founders.

Hit is useful when you need a break to get over  plateau,but it really is a lazy system compared to doggcrapp or TUT etc.....

Science proves any system works but there isnt one system thats better,it depends on the individual not the method.

[mrfitness2008]

Anyway who has partner every time???? with HIT u need someone to force the reps,but with doggcrapp you dont.

How daft is your method!!!

[HITpadawan]

If you have his books, maybe you should try actually reading them sometime - in his ideal routine the arms are actually worked once every 9 days.

You dont need a partner to work to failure - no idea where you got that one from. And kindly dont talk about science when you have clearly failed to grasp the fact that the same principles of exercise science apply to everyone.

As I deduced from your first post on the matter, its clear you dont have the slightest idea when it comes to HIT.

[mrfitness2008]

Well i studied it and practise it.But only when i reach a plateau,as its less intense as Doggcrapp.

Mentzer shows in his books that you rest 4-7 days before next workout.i.e...monday chest and back then rest 4 days and do legs and abs,rest 4-7 days and do shoulders and arms,rest 4-7 days and do legs and abs,rest 4-7 days and repeat cycle.that makes 12 days actually between the last and next chest workout !!!

Absolutely crazy,,the muscle lost strength and will shrink slightly if you leave it..

[mrfitness2008]

i have the workout schedule in schematic form in black and white.He has someone assisting him to absolute failure so he can produce on last eccentric when otherwise he wouldnt be able to complete a full ROM.

SCIENCE says any workout helps hyperplasia and hypertrophy,but you must train the muscle more often than in his routines.

By they way i the main books by Mentzer and i doubt you ever read his manuals ..it shows!

[sanctuary1221]

one of the mentzers thought they were jesus and that Arthur Jones was god they were clinically insane. If you want to find a good High Intensity workout read the book The new high intensity training you will find much better routines

[HITpadawan]

Never heard that one before - post a link to where you read it?

I'll not hold my breath eh? :-)

[sanctuary1221]

I read it in the book The New High Intensity Training by Ellington Darden PhD

[HITpadawan]

You didnt say chest though did you? You said arms, and I corrected you. If you think a muscle will shrink if you leave it for 12 days without working it then you know nothing - some people have been known to go months without any shrinkage or strength loss.

You know once I was considering getting a personal trainer - having read your spectacularly off the mark misinformation I'm glad I made the decision to be my own.

[mrfitness2008]

Cant you read??i wrote and arms and any other musclegroup.

So u really beleive in the nonsense a bout leaving a muscle for 12 days at least?

Yes the muscle shrinks slightly and hypertrophy has long since stopped.

Did u also know that mentzer was a heavy roid user?that he was often seen perform high volume routines on his own?

He knew how to make money that's for sure,but he stole everything from Jones and made out it was his own method.

Like i said its a good system once you have reached .....

[mrfitness2008]

a plateau.

By the way didnt you know that its virtually impossible unless you have specific nautilus equipment to perform pre-exhaust and compound in the exact manner he dictates?

betweeen a pre-exhuast and a compound move there must be no time wasted,or the muscle regains its strength and isnt exhausted fully.All u are doing is a cardio workout with weights!!! aerobic and not anaerobic. watch Markus Reinhardt training with mentzer and u will see everything i told you is correct.

[mrfitness2008]

i wouldnt want you as a client as you think you know it all and only want to it a certain way.U are no student type either as students want to learn various methods and not just ONE!

U will never grow as your body has adapted fully to one method and  u will have forever a plateau..for life.

Now go and HIT some more....Enough said!!

[HITpadawan]

'Enough said!!'

Thank goodness for that :-)

[mrfitness2008]

well then stop preaching your HIT crap ,it doesnt work in the real world.

As seen in your photo,it doesnt work ..explain then why Mentzer was seen performing high volume training on his own alot?

Once week to train a muscle group is fine but every two weeks?

Madness.

[HITpadawan]

Given that I dont follow a specific diet and train but once a week, my physique looks pretty damn good - certainly alot better than a pasty middle aged man pushing his biceps up :-)

I'm afraid that HIT does work, and it works very well performed correctly. I would take the time to explain why some people may have more success with more/less volume, but its frightening apparent that you're not the sharpest knife in the drawer so I'll save some wear and tear on my keyboard.

[mrfitness2008]

A pasty middle aged man? so waht is brad pitt then?he is 4 years older than me,i can take that as a compliment to be compared with him.

.

Hit can be useful when u hit a plateau but that's it's only use!

[HITpadawan]

But I didn't compare you with Brad Pitt - Brad Pitt is identified as Brad Pitt, YOU are identified as a pasty middle aged man pushing his biceps up which is what I actually said.

You realised that you weren't going to beat me on the principles I was raising, and you decided to take an ad hominem shot at me instead - so I took a better one right back at you.

And I'm saying be careful about threatening people on the net - it can make you look like a twat :-)

[mrfitness2008]

christ you really are thick as two short planks.

Cant you take the heat? you called me a pasty middle aged man,and i am younger than Brad Pitt.

Where did i threaten you? wow ,you really can't read can you.

If you claim i am middle aged and pasty then i suggest we meet for a discussion.

It your call now.

[HITpadawan]

We can discuss anything you like right here - please no sports science though, it would be like like me trying to explain chess to a toddler

[mrfitness2008]

we can discuss things better in a gym ,i workout in portsmouth...Mentzer's HIT against DC/modern hit method.

Not up to it?

[HITpadawan]

Tell me why we can discuss things better in a gym - do you perhaps have access to some form of equipment which can show exactly what happens within the muscle when subjected to a varying dgree of stress, or shall I just assume that you cant handle an actual debate?

I'll draw my own conclusions :-)

[mrfitness2008]

i could show the reasons why Hit isn't the be all and end all of bodybuilding.

Show how its practical in the real world to perform a pre-exhaust and then immediately with no pause ,perform a compound move.How do u prevent others from getting onto the equipment while you pre-exhaust? dont forget you must not take more than 10 second between pre-exhausts and compounds!

This why Doggcrapp is the modern way to go,and why HIT is good for when you reach a plateau.

[HITpadawan]

Oh you DO want a debate then? Good!

I might aswell just tell you right now - pre-ex is a waste of time, Mike realised this and that is why his later routines didnt feature it. The reason for this is simply that compound movements generate a larger GH release, and weakening the larger muscle first with an isolation movement just sets you up for an inferior compound set.

If less than 100% exhaustion of the larger muscle is a concern for a trainer due to the small one giving out first...

[HITpadawan]

...then you can continue a set with partial repetions, as in exercises like the bench press and pulldown you will find that the smaller muscles wont fire in the first 25% of the movement anyway.

I think you will find that pre-ex is headed the same way as the flat Earth theory - once accepted as fact, now understood to be false.

[mrfitness2008]

Pre-ex was a waste of time?his later routines didn't feature them?

Funny that..because on the day he died,he was filming with markus rheinhardt for a new training video and he was putting him through the pre-exhausts and compound supersets.

What do you know about Mentzer really?

Nothing but your own weird misgivings on bodybuilding.U havent even any proof that you possess muscles or strength though HIT.

[HITpadawan]

My picture is proof enough that muscles can be developed through 15 minute training once a week, though I never claim my physique to be anything other than a work in progress.

Yopu however have had 41 years, so whats your excuse?

[mrfitness2008]

what picture? yours is of a guy who doesnt eat to grow and has no mass on his arms whatsoever.

It looks like david beckham or a runner rather than a bodybuilder off season or on.

I begun two years ago and fell for the hysteria that Mike Mentzer's HIT is.

Let's see what you look like in 15 years,i bet you are then couch potato and visit the local every night.

I laugh at your arms,why not show a different picture and prove you are worth your salt.

[mrfitness2008]

U could call me a pasty middle aged man to my face,thats why i ask you to come to a gym.

[HITpadawan]

Ah! So you WERE threatening me!

Ok then, I withdraw the 'pasty middle aged man' comment', as I now realise you're actually a pasty middle aged twat lol

[mrfitness2008]

you immature 26 year old,shame you can't see that i didn't threaten you.

I offer you the chance to call me middle aged twat to my face,and we can discuss HIT and DC in real.

If you call someone pasty middle aged then be ready for angry responses and don't hide behind a pc.

[mrfitness2008]

I said be careful how you offend people on the net,it can get dangerous.

[nevsus77]

I could see the fire burning in your pecs. HIT in perfection. Well done!

[mrhighintensity]

Well done - perfectly executed set! - check out my videos too buddy - good to see someone out there showing how its done - HIT HARD! - MR

[snakemaster152]

"Good to see someone out there showing how its done." You mean like how you did in that fake DVD, lol!

[HITpadawan]

Please please post a video snake - show us how we can all get your near - dead concentration camp look too!

[billygorgeous]

fine ass body

[im07ddt]

hey guys, what is the perfect rep range for high intesity training?

[freakina3]

same as any other type of training. Higher reps tend to be better for legs though...

[zkb24]

why is that

[freakina3]

higher reps for legs because of the muscle fibers that are in your legs, and not anywhere else...

[zkb24]

how long have you been lifting for?

[HITpadawan]

Just to deepen your knowledge here, the reason you should work legs with higher reps (15-20) is because the muscle fibres in your legs fire slower than your other bodyparts.

This is because nature designed your legs to carry you for long distances and so they had to be efficient - if you legs fired at the same rate as your arms, you wouldnt be able to walk for more than a short distance before you collapsed from exhaustion.

To sum up, use higher reps to get the most out of them

[Chukchii]

There`s no perfect rep range... stick with what you grow from doing.

[freakina3]

to go fast does not equal explosiveness.

Try doing one set this way. Toward your last few reps, that IS AS FAST AS YOU CAN PUSH THE WEIGHT! But your keeping your muscles under tension, which is the important thing...

Being 'explosive' is likely to get you hurt. Plus, yeah it doesn't work half as well as going HIT style does...

[GuitarGenius6969]

nigga...you retarded as hell.... what do you think hes doing

[Naturalhit]

That usually involves too much moment. Meaning that there's a lot of hit and miss.  With slow reps there's not hit and miss. The muscle gets the full workout from beginning to the end.

[thebiggfella]

"you have to do reps fast = explosiveness = more power"

What the hell are you talking about?

Proper HIT Reps=

1. Go slow

2. Use the squeeze technique, very slow first inch or so of the movement

3. Barely start, barely move...avoid acceleration

4. Smooth turnaround

5. Rep cadence: Depends on the ROM. Just slow, safe and smooth. Eg. 6/6, 3/2/4 etc.

The words of a man (not myself) who is an experienced HIT trainer and knows what he's talking about. Try reading up on the subject.

[notjustin]

for strength training at least youve got to do fast reps, or try to be fast

[exarchives]

Coming next week

[exarchives]

This was more of a demonstration than what actually occurs.

[Makaveli16]

good, but try not to pause for so long at the bottom of the movement

[tableturns77]

wish i had a training partner to help me do negatives like that

[JohnV474]

This is a nice video, but what's with all the looking around and breath holding? Nevertheless, still looks like some serious hard work!

[pointfighter]

guess seeing his muscles work motivtaes him

[strengthcoach6]

someone please tell me how Hit training gets you stronger?

[notinheritable]

It's really not that hard to understand, I asked the same question at first. By forcing the muscle to lift heavier and heavier weight you are basically forcing the muscle to adapt to that heavier weight.