Classic High Intensity Training

[fight4themoney]

training 3 times a week is even too much for geneticly gifted athletes, i recommend you training once a week inorder to achieve recovery, everyones genetics are different you may need more than a week to fully recover

[ohnoes300c]

@fight4themoney I trained with heavy weights 5 days a week morning and afternoon for 12 months straight only break was weekends and my body looked bad ass. It still does and I havent trained in 11 years. Only my abs have dissapeared thanks to McDonalds lol.

[twwb77]

You have to take at least two weeks off of all resistance training per every 12 weeks.

No morning pushups.

If you are chronically overtrained, take 1-4 months off.

If you are going to train full body, do only 5-7 sets once per wk. example: deadlift, front squat, incline press, pulldown, curl.

If you want to do supersets like in MM's HD2, split the routine and do a cycle over 2-3 weeks.

If you are an ectomorph you may wish to cease all cardio for 6 wks as well.

[freakina3]

what? bro you are clueless about HIT or fullbody routines...

You don't know what overtraining is, either, or the purpose of cardio..

[VoxSweden]

The truth is.. you don't know :)

read Body By Science by Doug McGuff

[freakina3]

If you guys say your doing HIT three times a week and eating right, and still not gaining, your doing something wrong.

One thing to understand is HIT, done properly, is the most hard core training on this planet so you are either doing one of these three things wrong:

1. Using too light a weight; not going to failure.

2. Not pushin 100%. Your stop when you feel a burn.

3. Punked out. WHich is an accumulation of the first two.

[freakina3]

and sometimes the best thing to do is, instead of doing full body routines from three times down to two times a week, is to keep lifting three times a week, just in a split routine...

So like:

day 1: chest, back, shoulders

day 2: quads, calves, hams, arms

this works better than doing less training per week... This gives each muscle even more time to rest, but also stimulates the bodies anabolic hormones three times a week still...

[FlowMotion920]

oh yeah and does this improve endurance and psychical preformance when it comes to game time?

[freakina3]

Do your sets slowly and deliberately, but with as heavy a weight as you can with the desired rep range. You should be screaming in the gym your pushin so hard.

HIT WILL INCREASE:

muscular size

muscular strength

physique

loss in body fat

increase in lean mass

rapid increase in speed (do not argue with me here about explosive training being better. The only thing its better at is injuring you)

CONFIDENCE ON THE PLAYING FIELD!

train full body three times a week, with cardio on off days

[FlowMotion920]

hey yo exarchive, im in high school trying to prepare for the up coming football season. just a couple questions about HIT:

1) will this substantially increase muscle mass like veitor's 63 lbs?

2) will this cut fat?

3) what supplements do u advise?

4) and how many reps should i do till failure?

[manofthestreet]

I eat right and do HIT three times a week, try to work all the major muscles every time. What am I doing wrong? I'm not getting any gain at all!

[rumraket38]

You are training way too often if your are not getting any progress at all. If you are not getting stronger every time, try taking 2 weeks off then resume training once a week.. if this helps, then you didn't progress because of overtraining and should continue training on a once a week basis.

[rumraket38]

If you are not getting stronger every workout, then you are propably overtraining. Try taking 2 weeks off to recover fully, then resume training once a week.

If you then start making strength gains, you should continue training once a week. When progress starts slowing down again, add additional rest days between workouts.

The vast majority of HIT trainers fail to realise this very important aspect of training.. you need many rest days to fully recover and overcompensate from the workout.

[rumraket38]

If you are not getting stronger every workout, then you are propably overtraining. Try taking 2 weeks off to recover fully, then resume training once a week.

If you then start making strength gains, you should continue training once a week. When progress starts slowing down again, add additional rest days between workouts.

The vast majority of HIT trainers fail to realise this very important aspect of training.. you need many rest days to fully recover and overcompensate from the workout.

[exarchives]

Maybe reduce the frequency down to twice a week - hard to say, I'd have to see what you are doing.

[kidgasIN]

I do HIT once a week only. It takes that long for recovery as you get to the higher weights.

[Naturalhit]

I see you guys did a great job putting up a couple of video. But I notice on all your video that your huffing and puffing. Does the cardio part of your workout fails but your muscle does?

That's why I keep my reps at 5-8 to failure. This way I don't fail cardio and have lactic acid forming.

[exarchives]

Let me say one thing - you did not see the sequence of exercises done before I got to this machine. If anyone is sorry, you are.

[rumraket38]

You are right, obviously i cannot know the level of effort you are putting into it, without actually being you. And i can understand that, if having done multiple other exercised HIT style, it WILL have taken a toll on your performance. But this also indrectly proves my point, that if you are exhausted, you aren't goint to true positive failure.. not because you dont WANT to, but because your entire system is so exhausted. That all depends on the routine ofcourse, and the stresstolerance of the.

[rumraket38]

individual performing the exercises.

That said, i apologise for the offensive nature in my first comment. What kind of routine do you follow?

[exarchives]

Exercises and sequence varies every time - sometimes at a high level we do become exhausted too early at certain points, so we make mistakes as to the overload. Sometimes you bite off more then you chew - remember I am looking for meaningful loading and when the muscles fail - there is no where to go except move on. Set your menu, eat then let it go where it goes.

[rumraket38]

As someone who trains HIT the mike mentzer way, i can honestly say i don't see alot of effort in this sorry invividual.

He should be fighting alot more for it, grinding through the discomfort with a determined look while grinning his teeth.. instead, he looks like he wants to cry.