High Intensity 5-Minute Miracle Workout Arthur Jones

Sub-5-minute, once-weekly workout for fast fat loss and muscle gain

Category:

Sports

Tags:

• High
• Intensity
• Training
• Nautilus
• Mike
• Mentzer

[nikkyo34]

Whats does your diet consist of?

[PureHIT2008]

Hi Nikkyo

My diet consists of just a normal balnced diet. I was taking in between 1800/2000 daily.I have recently (last 4 weeks upped calories by 300/400 a day in order to lose at a slightly slower rate.

Mark

[senatus]

My nitpick about the exercise order aside, I gotta say again how impressed I am with this workout (and the more recent one uploaded).

I am curious about something, though: what do you gents do when the training load is down to a 3-4 RM? Do you have Mark stick with that weight for a workout or two? Do you ever drop poundage to permit more reps?

In my own workouts (HIT variant), I typically work up to a 4-5 RM over the course of many weeks, then I'll start over again at about my 12 RM.

[PureHIT2008]

Thanks for the positive comments,

Mark

[PureHIT2008]

Hi Senatus,

I would stick with the weight until I get 5 unnassisted reps and then increase the weight.

In the first video I got 4 1/2 reps in the O.press,the week after 4 1/2 and then the next wek I got the 5 fairly comfortably. So then I upped the weight. I upped the weight 2.5kg,However my short term goal by the time of the next video ( 3 weeks) is to have completed 5 unassisted reps with the weights used in the second video.

Regards

Mark

[torque122]

EXCELLENT! Way to go! Refreshing to see someone training EFFICIENTLY, CORRECTLY, and has the gains to prove it. Recovery and intensity is everything. My best results came from a routine hitting the Chest/delts/tris once per month, quads/hams/calves once per month, and back/biceps/rear delts once per month. KUDOS to this great video. THAT IS HOW TO TRAIN CORRECTLY!!!!!

[senatus]

I'll re-read it. I've poured over it probably 100 times, and it's always a pleasure :-)

[biglogstrongman]

@torque122 According to who? You? There are THOUSANDS of Russian, Ukranian, and many other Eastern Bloc powerlifters, regardless of weight class, with a ton of strength and muscular development.

Guess what? They train high volume, basic lift, 5 or 6 days per week.

How about all the Olympic Weightlifters in the world? The best train every day, some twice a day

.

My best strength gains have come from squatting twice per week. One Heavy 5X5 and the other lighter for doubles or again 5X5

[goginski]

it's a very good high intensity workout with great form but I'm curious about the diet because he's not lean with abs. Is he trying to become leaner. If you do HIT correctly, over time you're suppose to become leaner and bigger at the same time.

[nezpercenathan]

I see this was in 2009, I would be interested to see what the trainee's physique looks like, then or now. I am only about 60% as strong, but I expect, without seeing this trainee without a shirt, that I would totally outclass him in any natural physique competition. I am neither a HIT trainee nor a high volume trainee, but somewhere in between. I train hard, but not to absolute limit, about 4 1/2 hours per week. About one hour is spent on abs, which I find necessary for "six pack" development.

[wyndley1]

Progressive poundages on basic exercises without getting injured are all that matters, the exact method of training is IRRELAVANT. This has got to be the most time efficient way of training I have come across. Keep it up. As a point of intrest how was once a week decided to be the right frequency? More and more people I know are finding less than one a week give optimal results, including myself.

[justinlaboy]

I've just started to work out/diet. I'm tired of being fat and weak, and I want women. This is the workout that I'm going to stick with, because I can tell that you know what you're doing. God Bless you, friend.

[MrMartinzztop]

I never tried those Hammer machines yet. I can do the whole stack (225 lbs)on the dips machine for 25 reps. Is that good ? 1 workout/week. Yes, it is important to not overtrain. But,this is ridiculous. Your muscles need to be under tension-strain for about 1 to 3 minutes /set in order to get the ideal mix of aerobic/anerobic conditioning and to work as much muscle mass or fibres as possible to fatigue.

[bulleuston76]

@torque122 Thanks mate, makes sense. I'm liking the intense level of training.

[torque122]

@bulleuston76 Once per month. The overlap on the overall body from the compound movements is more than people think. Squats on Legs, Deadlifts on back day, and dips on chest are the core movements for each bodyparts' day.