HIGH INTENSITY TRAINING (HIT)/HEAVY DUTY Consolidated Routine Late Mike Mentzer Style

[AdamPurskiMusic]

MIIT (Mild Intensity Interval Training)**

[bingobango80]

I think it was a good example of hit. I think the speed of the sets was good.

[cliffjumper11]

not squeezing the chair during legs? must not hurt enough. high intensity my ass

[drunkdonutboy]

What...the fuck...is this shit?

[chrislutz25]

@drunkdonutboy It's slow, controlled high intensity weight training.

[drunkdonutboy]

@chrislutz25 fuck you

[chrislutz25]

@hendixian1, which part are you referring to? I agree, heavier the resistance, the more recruitment you get.

[hendrixian1]

@chrislutz25 That's true. But what I was referring to was the fact that there is definitely validity in the statement that free-weights are far superior to machines for building size and strength based on variations in the angle in which the load is causing the greatest amount of tension within the muscle.

Machines have a fixed line of force which limits motor unit activation, just because all the fibres insert into the one tendon, doesn't mean they will all be maximally activated.

[chrislutz25]

@hendrixian1 , I'll have to disagree with what that with what I know is out there so far. This is the never ending debate of machines vs. free weights. From the valid and reliable data I've seen out there, there is not a significant difference assuming all else is equal. Resistance is resistance. Muscles recruit more fibers based on the demand they are under. Granted machines move usually in one plane. Not all of them do. And it is more consistent tension over a large ROM vs....

[chrislutz25]

@hendrixian1 vs. using free wts which move in different planes, but gravity still only pulls in 1 direction.  In any free wt exercise out of the direct line of pull of gravity, which is a lot considering many bodily movements are rotary in nature, there will be a decrease in resistance/tension/recruitment­/etc. The BB or DB bicep curl is a perfect example. That being said, I don't think your body cares. The studies that use appropriate controls show no significant difference between tools.

[THE1MACKDADDY]

@chrislutz25,@hendrixian1 Use both machines and free weights,changing up shocks the body. You can go to another gym with different equipment and get sore cause your body is not used to the dimensions of the equipment,regardless if it's free weights or machines your body is not used to the balancing and controlling of the weight your moving,therefore you shock the body and get results. I don't believe a machine can give me the peak results in strength and size gains as free weights.

[THE1MACKDADDY]

You don't have to balance machines,stabilizing the weight is not an issue with machines.Free weights are harder cause of the energy and strength to control the weight,the body reacts to the resistance of both but free weights it reacts to two kinds of resistance,pushing and controlling.The body reacts to this by getting bigger and or stronger from two types of resistance vs one.Squats are harder then squatting on a machine,bent over rows vs t-bar rows,dumbells vs machines,pull ups vs pull downs

[THE1MACKDADDY]

Take a strongman lifter,power lifter or body builder will get stronger and bigger training a year on nothing but free weights vs machines. The guy training free weights will be able to go to the machine after a year and be more successful at moving the weight vs the guy who goes from the machine to the free weights. The guy on the free weights will probably max out the machine,the guy on the machine will not do very well going straight to free weights.Easier on a machine.

[THE1MACKDADDY]

Carry a good amount of weight in the sand vs on concrete,much harder in the sand cause of balancing and control even though both are moving free weight,even more so with machines.Dead lift a weight vs dead lift a weight fixed on something to where there is no balance or control required,easier on the machine,harder = the body making more changes(becoming bigger and or stronger) to adapt to the challenge at hand.Machines have their place but as for peak performance I'll take free weights.

[hendrixian1]

@chrislutz25 I can't be bothered debating any longer about something so obvious. If you need to see where I'm coming from look at it this way. See how many professional athlete's you can find in any form of rigorously demanding sport who use machines for anything other than occasional assistance work... (my guess would be none). Isokinetic strength is unnatural by nature, test it on yourself. Find your max on a flat bench press machine, then see how you go using the same weight on a regular BP

[chrislutz25]

@hendrixian1, I'm sorry, but you're just ill informed. Using machines is not isokinetic, it's isotonic. Half of the NFL uses HIT style training as the whole of their strength programming. That's just the way it is. I'm in contact with many of them as well as college strength coaches on a regular basis. Dan Riley just gave a presentation this weekend about it in Minneapolis. I can send you the manual for the Houston Texans (NFL team) program.

[chrislutz25]

@hendrixian1 Comparing a machine bench press to a free weight is neglecting so many factors it would take a book to explain. Let me just say this. That's not a good example. I guarantee, not a person on Earth can do more weight on a Hammer Strength decline chest press than a free weight bench press. By hundreds of pounds. It depends on the mechanics and effective resistance at any given point in a ROM as well as seat settings. By that logic, free wt bench would seem to be inferior to HS.

[sunntzu]

@chrislutz25 - you said a person cannot do more weight on a hammer strength machine that a bench press? My hammer strength 1rep max is almost 50lbs MORE than my 1rep balls to the wall max on flat bench and nearly 70 lbs more than my incline..not sure what you are saying there.

[chrislutz25]

@sunntzu That's exactly right. The hammer strength DECLINE machine chest press. Either the plate loaded or the selectorized. I believe the DECLINE weight stack only goes up to 200 lbs. I can barely break 100 lbs. My strongest male clients are in the 60 lbs range. If you are doing more on that than flat BB bench press, you must be positioned wrong or you are talking about the wrong machine. In a BB decline press, I can easily exceed my flat bench. Bottom line: the machine does not make it easier

[ScottMacFie]

@hendrixian1: I claim no expertise and I don't really use HIT, per se (although I've read everything on it, it seems), but I will tell you, I travel a LOT for work, and on two occasions I have been in a 5-star hotel, where a team worked out while on the road (both Marriott's had full-service clubs with plenty of free and machine weights, one in KC and one in Ontario/CA)...in both cases, the players used machines, along with squats and bench (I did not see any deadlifts, interestingly).

[DrewBaye]

LOL at the comments here. It is not necessary to scream, grimace or perform similar histrionics when training at a high level of intensity. In fact, the more skilled the trainee the harder to tell how hard they're training because they are keeping their composure and concentrating on the exercise, not trying to make a show out of it.

[gr33kkilla1026]

is this fitness first at tysons corner? thats where I go

[chrislutz25]

@gr33kkilla1026 -It is the Fitness First in Tysons. Are you a member?

[bradinmt]

camp huff n' puff

[SilentWalk18]

Hey man the first exercise how much do you use, I am using 200kg, also doing it slow, well a bit faster then you but any comments on if it is unhealthy to take that much, I mean I don't even feel any pain or anything while doing it or after the exercise..

[chrislutz25]

@SilentWalk18 - Probably not as long as you can do it in a slow controlled movement and don't slam your knees into lockout. Should be just fine.

[oehmes999]

i think you should do the exercises even slower you are too fast XDDDD

[nikkyo34]

Cardio occurs at the cell level of the muscle.

[leetbean]

if you think this is enough to work 3 biggest muscles...

machines are fucking for after all the free weights haha thats a shitty chest workout no upper chest...

who did this??

arnold - no

ronnie - no

frank zane - no

MIKE MENTZER???- NO he did this at the end of his career when he was already huge and he did 3-4 warm up sets with more weight then this cat ...then one set to failure.

[chrislutz25]

Jesus, it's just an example of what circuit weight training looks like. A sample of a whole routine. Some people do consolidated routines like this, but I don't prescribe them.

[chrislutz25]

@leetbean - I agree, it's not enough, that's why I say in the description that it's a DEMONSTRATION. And there is plenty of evidence that shows the angle of the exercise doesn't really matter in targeting a specific area of the same muscle assuming enough resistance and intensity are used. All of the fibers insert into the same singular tendon on the bone.

[hendrixian1]

@chrislutz25 Actually that's not correct... There's a lot more evidence showing that the angle/point of greatest resistance in the strength curve has a large effect on the activation pattern of the muscle in question.

[Dansadvantage]

@leetbean hey. chill.

[MikeMentzerWasMental]

Fat bastard

[duba3988]

wtf is this shit.

[andersondd]

If i training like this ill get so big as this guy? hahahaha

[SteroidsFTW1]

Look up anabolicsteroidkat and get huge

C'mon, we don't want to look like HITpadawan do we? Ahahahahahahahahahahahahaha!!! !!!

[123GAZZA321]

shudnt u do the concentric portion as quickly as u can whilst having control of the weight and the eccentric part between 2-4 seconds with control of the weight???

[chrislutz25]

We use a 2/4 cadence at the fastest safe speed. At some point faster than that, you are just accelerating it so fast, momentum carries the resistance not muscular force output.

[123GAZZA321]

well not really, i sed having control on the concentric if i hav control of the weight that means there cant be any momentum can there? otherwise i wudnt hav control of the weight, momentum would. and muscle break down occurs more on the eccentric portion anyway so it really doesnt matter how quick or slow u perform the concentric motion so long as u hav the 2-4sec eccentric portion

[chrislutz25]

The point is that you shouldn't do it as quickly as you can because of the high forces involved. So you don't tear your tendons off. The negative is more effective and can be even more effective by going slower and/or adding more resistance. We could nit pick this all day, but generally, we use a 2/4 speed for safety AND effectiveness. We do other advanced techs. like negative only where there is absolutely no positive at all. But, again, those are advanced techs. and we use a lot for variation.

[123GAZZA321]

my god ur not gettin wot im sayin bout the concentric part, i dont mean lighting quick alrite, let me put an example, say i was doinghigh resistance to failure, my first rep cud take 4 seconds to peform and compared to my last rep taking 8 seconds to perform, but i was still trying to push the weight up as fast as i cud with control, u get me now?

[chrislutz25]

Of course, you're trying to work up to a maximum effort on the last rep. You won't be able to move fast then. I tell people if they can move fast, don't. If they can't, try. But purposely going faster than 2 seconds to lift or training explosively, I think is a mistake.

[123GAZZA321]

yea exactly, but in my opinion, if u can move the weight up quicker than 2 seconds with maximum effort its simply too light and ur wasting ur time whether ur wanting to get bigger or "toned" at we hav landed on a happy medium lol

[Patriol666]

3 seconds intervall!

[sdub2323]

this is crap

[SR1EARL]

"Quickly... No rest, straight to the next exercise" - WHY??

[JoeCnNd]

keeps yoru heart rate up.

[SR1EARL]

It's a bad move if you want to lift more weight though. Weights suffer, by rushing between exercises. But if you want a cardio workout it's fine.

[JesusLicksMyNads]

LAME!!!  I have no problem with HIT theory but this is NOT highly intense. This is friggin' mild. Most of the guys who post HIT videos on Youtube at least do a good job of faking intensity. That leg machine is a waste of time.....it wasn't even equivelent to a half squat since the range was so incredibly limited. And why rush from one maching to another? You're just turning an anerobic workout into a half assed cardio workout.

[JAShalvey]

Obviously you have not ever had a proper trainer put you through a HIT workout. Just because he is not screeming or showing massive discomfort does not mean he is not going all out. What it does mean is that he is highly disciplined (disciplined enough to continue using perfect form in spite of his pain). Guys that scream at the gym are showing weakness and lack of discipline and are only trying to draw attention to themselves.

[D0nderD0lle]

@JesusLicksMyNads He does seem to give up a bit early... :D

[wwwdotcome]

@JesusLicksMyNads Try it out then talk..

[leetbean]

im sorry but a workout that consist of only 5 mins is complete bullshit dude.

you say scentific proof does not show on more than 1 set

then how come everyone does more then 1 set

and looks 10101010101001x better then this goofy looking guy

arnold,frank zane, columbo, ronnie,jay, dave draper larry scott, i mean the list goes on...

[chrislutz25]

Those are professionals on massive amounts of drugs, we are normal people. What the hell are you talking about? Just because everyone does something doesn't make it right. Like the overhand grip on the pulldown. If you are trying to work your, lats and most are, the supinated grip is best biomechanically. Almost no bodybuilder knows this simple tidbit of physiology that could help them. Plus, this is a DEMO workout. Mentzer did consol. routines like this, but ours are 10+ exercises...full body.

[leetbean]

no arnold those guys back in that era were not on huge amounts of drugs..

arnold only took them while he was cutting down for a show so he wouldnt lose muscle mass.

[HITpadawan]

Arnold was constantly on steroids from the age of 16 onwards - the part about only using them to avoid using mass was BS

[KIKE4762]

Well dude I give you that these douchebags are the worst examples of the one set principle. Before you bash the concept look at Dorian Yates (THE MAN) Lee Labrada, Mike Francois,Mike and Ray Mentzer and Eddie Robinson. They were proponents of the one set principle and they had really thick dense builds. Granted steroids do play a part in recovery, but for us who are drug free its pretty awesome.3 progressive warm up sets then max barbell curl for one set (cool) your bis are warmed up right?

[KIKE4762]

does it make sense to do 3 more warm up curl sets and then do a max dumbell curl set or do one warm up set and then your max set? Check out heavy duty trianing or better yet I challenge you to do it for a month. Trust me dude you wont regret it..but these two homos are the worst example of that!

[JAShalvey1984]

The warm up sets are not necessary if you use proper form during your single set. The first 8 reps more than thoroughly warm the muscle up for the remaining 1 to 4 reps that are the most demanding.

[KIKE4762]

Oh yeah ill give you that. My point is even now once ive worked up to my first complete exercise I bring on the next max weight im gonna use immediatly. The only time i deviate is when im doing chest and go from a pressing movement to the arc of cable crossovers of flies. My point is alot of guys just waste alot of time in the gym when they could hit it hard, hit it fast and spend more time recovering (thats when we grow)then doing 40 sets for bis.

[Averagebum2]

Yes, but the first weight that you use cant possibly be your maximum, so if you are using the first 8 reps of your single set as warmup, you arent warming up for a heavier weight. You are lifting to failure your warmup weight.

[JAShalvey1984]

all those guys look great IN SPITE OF their training methods because of GENETICS. The dude in the video would never look like those guys because he does not have the genetic potential to be as large as them. Those guys could have achieved their genetic potential in much less time spent in the gym if they followed high intensity training methods. Casey Viator, Mike & Ray Mentzer, etc all saw the light and used high intensity to achieve their potential.

[leetbean]

okay thats why mike menzter tried to get dorian yates to do it

but he knew

that there are different areas that work different part of the muscle

[leetbean]

your chest is 3 areas

how does a flat press

pump blood into the upper chest

dorian yates did incline press 3 warmup sets

225, 315 350 or so

then 1 set to failure with 405

then went to dumbbell flys

then cables and so forth..not just one exercise.

[HITpadawan]

'how does a flat press pump blood into the upper chest?'

Because the pecs are all one muscle like the abs blood will find its way into the upperchest, though not as much as if you were performing an incline. However 'pump' has NOTHING to do with muscle growth - blood fills a muscle during continuous work to cushion and protect it from the excessive damage you're doing to it, NOT to make it grow.

As for proving that HIT does work - type 'Matt Bentley HIT' into the search bar.

[chrislutz25]

First of all, it doesn't matter one bit what Dorian Yates did or that he was a 6 time Mr. Olympia. Again, all of the pec fibers insert in a single tendon attachment on the humerus bone. So it is 3 areas? Do 3 exercises. Even Yates did like 7 exercises per workout (among related muscle groups), not the usual high volume most body builders did/do. At some point, it is too much. Where is that point? Don't know.

[HITpadawan]

Of course though, Dorian was on a bucket of drugs and so had energy reserves to spend and recovery abilities to replish that expenditure beyond those of a natural trainer.

Specific nitty-gritty exercises to target and develop individual muscle groups are for use purely by those who have already developed a well above average amount of muscle, the workout you've shown in this video is perfect for those wishing purely for mass in the first instance.

[chrislutz25]

Where do you guys get this stuff? Haven't you seen ANY of the research that shows single sets are as effective as multiple provided effort is maximum. If you want anecdotal evidence, just look at Mat in the video. He's pretty damn muscular and this is what he does. Explain that. What part of it didn't work for him?

[leetbean]

well for one dude

honestly he has no muscular definition at all and just looks like a normal guy

and anoother point

how can you say one single exercise works the muscle when the muscle is made of up many different areas for example shoulder press how can you  work your front delts side delts and rear delts well?

you cant

triceps three muscles 1 exercise does not sufficient for that.

look at dorian yates he did high intensity.

6 time mr oplympia

[chrislutz25]

We're not saying 1 exercise is always enough, but if it is 100% effort and thorough, it quite often can be. The delts and pecs have different heads, but all pull from the same single tendon attachments. To think that your post delt is doing nothing and during OHP is wrong. Things are not that black and white, there is a ton of overlap. He did the chest press and compound row covering both sides of the delt. The tris are only 1 muscle and all fibers contribute elbow ext. &/or shoulder ext.

[leetbean]

this shit doesnt work you cannot do one exercise per muscle group thats just supid think about it a good shoulders rountine for high intensity would be shoulder press 4 sets failure last one (you should jump heavy weight as if first 2 sets like warmups maybe 135 then 145 then jump to 195 then 185 for last to for 6-8 reps failure.) then do side laterals then front raises then bent laterals then side cables then shrugs

[LatterDaySaintRWT]

although, obviously it is working. HIT i mean.

Your trainee is fairly muscular. Well above average.

[LatterDaySaintRWT]

only thing, you cheated yourself on the ROM with the leg presses... Knees to chest, knees to chest.

I use the same leg press (well, different brand but exactly to the T the same) and you can lower it so that the seat goes all the way practically to the foot pad. Obviously, you don't wanna go down that far, but go down farther than you did, mind you.

If you want more glute involvement, place your feet higher on the pad.. Deeper contraction, but takes away from the thighs slightly

[LatterDaySaintRWT]

guys don't worry about it too much. When people cry about this stuff not being intense, just let it go.

Always give people the benefit of the doubt by letting them be as stupid as they really are.

HIT works.

[sposavec]

@LatterDaySaintRWT

As ARTHUR JONES said: "With ignorance we can deal with it. Stupidity, well...that's genetic, you can't deal with it!"

[lancemc85]

You guys saying that going faster recruits more muscle fibers are freaking stupid. That is the most ignorant crap I have ever heard. It is not going slow that recruits the muscle, or at least that is not what the purpose is. It is to eliminate all momentum from the exercise so that you don't have crappy form and need 4 sets to barely get your biceps. I have done both ways and High Intensity Training is so much safer and more efficient. I am a personal trainer and go off of more than gym opinion.

[sunriser5041]

if you are doing your reps slow you will remain to long in a position with low stress on the muscles

as long as you do a rep explosively you will try to lift as fast as you can through the entire motion and this will affect a constant stress on the muscle

because when your arms or legs come to a position with low strain - for example, extended arms during bench press - the stress on your muscles will increase by lifting explosive

[lancemc85]

I completely see where you are coming from, but you clearly do not understand H.I.T. If you did you would understand that with a compound muscle movement such as a bench press, you would not leave the load in the extended or the static part of motion, but would simply reduce the momentum within the lift. Explosion assists the muscle to get the weight up, so that takes away from the work that the muscle can perform With my exercise, it hurts like crazy and I have done the old way and wont go back

[sababdulproduction]

you wont to have the body of daniel craig eh! good work brother! respect

[angrygunsmith]

well i havent seen the whole video, but no, not under that background music, and not with reps that fukn slow, disgrace, this is bullshit pussy stuff, didnt look intense at all, and i know, ive got experience...

[chrislutz25]

I'm not even going to dignify that with a response, but what I'm really wondering is why you bothered to use punctuation if you were going to write in all lower case.

[zkb24]

u gota be kidding me.....high intensity? use some real man toys like.....barbell...dumbbells..­..and dont go that slow...that will grow muscle but even if you go faster its the same growth....

[freakina3]

again, WRONG...

[zkb24]

again? hahahhhah

[freakina3]

yes, wrong AGAIN...

If you go faster, the only thing that increases is your liklihood of injury

[HITisBS]

Explosive reps recruit more muscle fibers, burn more calories and are more likely to keep fast twitch fibers to turn slow. Slow cadence is ineffective. As long as you do the reps in a controlled matter, there`s no bigger risk of injury with faster, explosive reps than slow.

[HITpadawan]

Explosive reps are the fastest way to pull muscles, tear ligaments and generally fuck up your joints - leave them to olympic lifters who are trained in the EXACT form needed to execute them safely

Everyone else should train in the slow, controlled fashion shown as this is actually the best way to tax and isolate in target muscles

Also, everyone would do well to completely ignore the advice of HITisBS, and treat him as the whipping boy he is

[sunriser5041]

this person is absolutely right

[iThiZz925]

zkb24, don't say anything if you don't know what your talking about.

[zkb24]

so i should say something if i know about it?.....well thats why i did say something? hahhhahahaahhahahahahahahah

[darksideofalchemy]

i like how you guess are lipping a guy who says do squats put a heavy weight on your back and squat it how would that not work

[WUTANG826]

This is pretty stupid...

If you want results go do squats and do em fast.

[freakina3]

wutang826

WRONG!!!!!!!!!!

[Naturalhit]

Excellent rep scheme. I notice he's breathing really hard and then he jumps on another exercise. My personal experience I rest when my set is done and try to catch my breath before moving to the next exercise. As one gets stronger the demand for cardio increases.

[freakina3]

i don't mean to disagree with you about the squats... Actually i think i may have been mistaken slightly, but its not anything to argue over...

I really like your videos actually. How often do you train your clients?

[freakina3]

you should do more vids. Im gonna check out your site...

[secaws]

this is SPARTA!!!!!!!

[chrislutz25]

Original!

[freakina3]

Lower back gives out first? whens the last time you squated? You probably spread your hands out too far and end up pressing the bar forward slightly pushing your body down...

I like the routine though. Except when i do an abbreviated routine like this, i usually do something like

Legg presses superset with

squats

Close grip row superset with

pullover

fly superset with

chest press

i have puked on this routine before... one set each. No more is necessary like you said

[chrislutz25]

The lumbar spine erectors are a small supporting and stabilizing structure in a barbell squat. They are in a perpetual static contraction during squat whereas the lower body musculature probably is not as people perform the positive and proceed to lock their knees between each rep. Smaller muscles always give out first. They are a weak link in the chain. You can do any infinite number of routines you like, we were just using this to describe principles.

[wrestling2091]

wait were u doing superslow reps? if u were thats different. if not just watch the videos i mentioned.

[chrislutz25]

Yes, these were mostly superslow reps. We had just finished another instructional video where we really did go to failure on a TON of exercises and so Mat embellished the failure on these just a tad, but it was still pretty hard.

[freakina3]

Mike Mentzer changed his trianing philosophy over his personal training years several times...

[wrestling2091]

i think ur moving a little to slow but that was high intensity!

[chrislutz25]

Just out of curiosity, what is the danger with moving too slowly? And what is too slowly?

[wrestling2091]

their really isnt a danger i would just move a bit faster just a bit, u should also check out some H.I.T vids on youtube on mike mentzer

[freakina3]

No dog legg presses don't work that much muscle mass. Squats will, presses will not

[chrislutz25]

What are you talking about? Where did you get that from? It's probably the same effect depending on what kind of effort the person puts into it. In the squat, the lower back gives out first which might be a limiting factor with regard to lower body work. The press, however, does not have this limiting factor and could permit the user to more thoroughly work the glutes and legs.

[bishywishy]

what are the goals you guys want to achieve by the training shown in this vid?

[chrislutz25]

This is just a short consolidated HIT routine that will address all of the major muscle groups in the body. Some real advanced trainees can get quite an effect from a short routine, but for most people, the routine will be significantly longer, but still around 20-30 mins. This can be good for muscular strength, endurance, some cardiovascular efficiency improvement.

[Frazer20]

I didnt look to me, altho i may be wrong, that you went to true failure, becuase when i go to failure im literally gritting my teetth and visually you can tell it on my face im putting 100% or there abouts of my momentary muscular ability, but you seemed fairly ''cool'' you must be able to control it well, are you at the moment incorporating and further HIT priciples like static, forced reps etc? how often do you train, im once every 7 days

[chrislutz25]

This video was following a full day of other demos that truly were to failure so this was hard, but not 100% all out effort. Regardless, we coach NOT to do those straining maneuvers you are talking about. Sometimes face/neck/jaw tension causes exercise induced headaches and we try to get clients to avoid that.

[freakina3]

Although i do HIT, it is extremely painful and productive for all you non believers.

[EngcelotHIT]

Most people have no idea how much this burns, great control kept tention the whole time.

[magpro4]

in the begining didnt lock the knees smart man

[rugged74]

This Gym plays good music! ZZ Top, Steve Miller etc ;-)

[JAShalvey1984]

I agree with the Classic Rock being the best choice.  When my brother & I did high intensity together at Penn State's football Nautilus room in the late 70's, we used to jam Marshall Tucker's Running Like The Wind cassette and cut loose!!

[jonovips13]

now i get it thanks

[microserf1]

quality bit of H.I.T

[barrysbody]

Very safe, and very, very BORING.

[JAShalvey1984]

If you are looking to be entertained while you work out, then High Intensity training is not for you. It will however produce maximal results and conveniently in the least amount of time as well. Therefore, your boredom only has to last about 20 to 30 minutes before you puke your guts out to break the boredom.

[aaronCapricorn]

do you do squats and dead lifts as well?

[chrislutz25]

Sure, you can use whatever tools you have at your disposal. Sometimes with the barbell squat, I don't feel like I inroad as far as a leg press. Low back gives out first.  I do like the plate loaded Hammer Squat. Has a whole body effect. Instructionally speaking, getting someone to do a skillful BB squat is next to impossible. Plus most of our clients have degeneration in the spine and can't tolerate loading through the shoulders because of compression.

[JAShalvey1984]

I agree that the barbell squat lacks behind the LP in effectiveness. Part of this has to do with the psychological advantage of doing LP as a safer exercise (not having to subconsciously worry about being crushed by the weight) and thus allowing you to cut loose with maximum intensity at the end of your set.The ultimate squat that I have ever done is using the old Nautilus Multi Exercise machine with a wooden platform built off the 2nd step.Belt twisted tight.100% safe. Knee remains stationary.

[angel312angel]

chickin legs

[shivboy89]

freeweights are more effective.

[jtcruzzin]

another gimic of BS

[chrislutz25]

It's not a gimmick or BS. It's hard, safe training backed up by lots of scientific research. Just read about it and try it. Also, be nice.

[mcleaner12]

Is HIT like cutting down on sets and reps, and just doing crazy weight

[Renst33]

Great instruction, thanks. One thing I noticed is that with your foot placement on the leg press (close together and pointed forward), and the point at which you stop the negative and begin the positive motion (knees at about 90 degrees), there's a ton of stress being put on your knees. You could end up with serious problems later on.

[chrislutz25]

We use an anatomically neutral foot position and he doesn't appear to have any excessive ankle/knee/hip congestion. That coupled with very slow rates of acceleration should keep the overall force on the tissues VERY low. What positioning do you use and what justification is there that it's less damaging to the tissues? Just curious. Thanks for the comment!

[manofthestreet]

thank you so much! for a while i wasted gym time doing sets! This video cut my workout time in half!

[mrhighintensity]

One of the best executed examples of a HIT set I have seen in a long time - well done! - MR (High Intensity Trainer_

[chrislutz25]

Markus,

Thanks. We strive to train damn near perfectly on each rep. I saw your cyberpump contributions too. Good start. Looking forward to more :) Keep it up.

[jpstewy]

WAIT! so for high intensity training there are not set days for certain muscle groups? so lets say there is no chest day, where i would do flies, incline bench etc...? You work your entire body with only one set per exercise until failure and just keep track of how many you did and the weight you lifted?

[spade121981]

He would be better to rest in between each exercise as he's working different bodyparts, that way he could use much heavier weight and stimulate quicker growth.

[spade121981]

The way he's doing it here it's more his cardivascular that will fail before his strength.His form is good except on the leg presses he could lower the weight a little futher

[chrislutz25]

I'm a little unclear as to what you mean by "his cardiovascular". Yes, it is true that the aerobic pathway is the bottleneck and always will be. There is no getting around that. Muscular failure will happen for a variety of reasons.

[spade121981]

He's breathing so hard by the time he gets to the 3rd exercise theres no way he will be able to use a maximum weight and go right to failure therefore that last bodypart won't recieve as much intensity as the 1st bodypart.Hence the results fot that bodypart won't be as good

[spade121981]

If I curl 100 pounds for 6 reps and the next workout have the choice between doing 100lbs for 7 reps or trying 105lbs for 6 reps again I will always choose.I'll tell you why cont..

[spade121981]

The one set to failure is good but he could have taken each set much further by employing 1-2 forced reps plus a forced negative.He would have been better of doing a set of leg extensions to failure and then immediately the leg press to failure.If he's training seperate bodyparts he should a rest in between to allow for higher weights.

[chrislutz25]

True. But, you don't want to over do that either with extra high intensity techniques. We could turn his muscles into mush. What we were showing here was a basic consolidated HIT routine. One set to failure then move keeping the heart rate high. The purpose of pre exhaustion is to circumvent the weak link. In this case, the QUADS are the weak link. The gluteus maximus is the biggest and strongest muscle in the body. Pre exhaust that first with something like ABduction.

[spade121981]

I prefer the leg extensions then leg press no rest i between.I always take it to the extreme and train once every 10 to 12 days.

[spade121981]

I ALWAYS go heavier or do another rep each workout otherwise your not moving forward.

[ClitCommander102488]

Good work. Too bad you didnt go to momentary muscular failure.

[RufusinSobo]

What do you mean? Looks like he went to failure, and based on what his trainer said. Arthur Jones did not make grimace out while working out either--it's what you are SUPPOSED to do.

[chrislutz25]

You're right. We had done a much longer instructional video early on in the day and he and I had been doing sets to actual failure during the whole thing. I didn't want to kill him so I told him to make it look like he did. He came close.

[spade121981]

cont...with the 7 reps with 105lbs you only increase the intensity on the last rep..but with the 105lbs for 6 reps(same reps) you increase the intensity on every rep therefore stimulating more growth.

[chrislutz25]

I agree. Sounds like basic HIT philosophy. Either another rep in good form or more resistance. I personally think there is more to resistance. If someone only did, say, 4 reps (depending on speed), I'd have them do the same wt. again and go for another rep next workout.

[spade121981]

Yeah I agree if I only got 5 reps with the higher weight (105lbs) then I would stay at that weight until I got 6 reps again...but I would always try to increase the weight again once I get the 6 reps

[ClitCommander102488]

Oh, I see.

[LeonSand]

is High Intensity Training better than normal training?

[RufusinSobo]

Working very hard for brief, infrequent workouts is better than just going to the gym and generally working out with low intensity or focus.

[LeonSand]

ok if I do it very hard but frequently is that ok? and should I only training only these 3 exersizes? and should do anyother kinds with high intensity?

[RufusinSobo]

You want to exercise 3x per week if you're a beginner, 2x per week if you have been doing it over a year. 8-10 total exercises. 1 set each. 8-12 controlled reps (not too fast or slow). When you can do 10-12 or so, up the resistance the next time by a few lbs. Always try to progress. Check out Ellington Darden's books--they go into more detail for all you need to know! Also visit Drew Baye at baye (dot) com.

[LeonSand]

Thanks.Will do.

[chrislutz25]

He's right. Good basic advice. Keep it hard and simple. I know Drew B. too, do you?

[Naturalhit]

Excellent form. Good job.

[chrislutz25]

Thank you! You wouldn't be from the DC area would you?

[Naturalhit]

No I'm from Riverside Calif.

[chrislutz25]

There's Maximum Bob Whelan in downtown DC. Check out naturalstrength dot com