What does HIT give that Non HIT doesn't?
12-24-2004 12:48 AM
What does HIT give that Non HIT doesn't?
Just want to know what everyone thinks training to failure does for the body that not training to failure doesn't....
12-24-2004 09:24 AM
Anabolic Innovations Owner
IMO opinion different things work for different people.
If you don't believe in a particular workout don't try it. Or you can just try it for a month and see if it works for you.
12-24-2004 01:19 PM
I think a common mistake many people make is they think there is only one way to train. Often time when trying various routines a person will experience a growth/ strength spurt and make the mistake of thinking that they found the holy grail of weight lifting. The reality is that success will not last on any routine. That being said that HIT never worked very well for me. IMO it is best suited for a post cycle routine when your endocrine system is out of whack or after doing a extreme high volume routine and are in an over trained state. Followers of a HITtraining protocol are almost like a cult. They will have you believe that if you do more than one set you will be over training, when the reality is over training is a physiologic state that takes some time to get to.
12-24-2004 05:45 PM
HIT training just burns the nervous system. Also why would you want teach body to fail.
12-27-2004 04:48 PM
Sorry,i didn't understand that last comment.
Originally Posted by Psoas10
12-27-2004 05:18 PM
I think he means "why would you want to show your CNS exactly where failure is, thereby putting yourself in a position where a CNS rut is more likely".
Originally Posted by Manwhore
This is a common criticism of HIT - a criticism of failure training. I'm not a HIT expert and have never done it, but methinks you would have to carefully periodize weight increases with HIT to negate this issue.
12-27-2004 05:38 PM
The Axe Man Cometh!!
Yes with HIT you rarely do the exact same thing twice. You incorporate static holds, preexhaust techniques, maybe a forced rep to break a plateau, or incorporate super slow tempo reps. The exercises may stay the same but the techniques should change from time to time. HIT is mistakenly thought of as do one set to failure and go home, although you may do that from time to time on an HIT routine it is rare.
HIT has proven itself many times but, as said before, everyone is different.
12-27-2004 05:41 PM
HIT works for most as most people don't have the best genetics for gaining lbm ... HIT works for everyone but is great for those who take longer to recover (which is the vast majority of people) that said i prefer my own variant of max-ot which is similiar to HIT but still a little different
i hate high reps low weight, for me and i truly believe for almost anyone if you wanna really get big, you have to get strong, and the best way to get strong is to LIFT HEAVY ****ING WEIGHTS
12-27-2004 06:28 PM
Well,i can honestly say HIT was responsible for the best strength increases i have ever experienced.... Everyone who knows HIT should know that it doesn't always mean 1 set per exercise taken to failure,but all HIT is brief infrequent and intense.... Some also say that HIT will lead to nervous system failure and those same people say 1 set isn't enough for strength increases. I don't exactly know what they are trying to say because it's the nervous system that causes strength increases,if 1 set wasn't enough but that 1 set is causing nervous system failure than how can you possibly do anymore? Also,everyone who knows HIT knows that it should be used INFREQUENTLY,and that alone would stop any type of overtraining. It's definitaly not for everyone,but for those who can work through the pain,i think it's worth it
12-27-2004 08:17 PM
HIT works pretty well... but then again, so does volume training, GVT, HST, Max-OT, DC-style, etc, etc, etc... a body can get used to HIT and the same for any other type of training... we are very adaptable creatures...
there is no be-all end-all for training methods... the sooner a person gets this simple fact into his/her skull, the sooner they can make more and better gains...
12-27-2004 09:43 PM
It didn't work at all for me
HIT works for everyone but is great for those who take longer to recover
12-27-2004 10:34 PM
Alot of people may have had that problem,which is why there are now so many types of HIT. Dorian took it to 2 sets per exercise,DC switched it up,and so many others have changed it to their liking
Originally Posted by VanillaGorilla
12-27-2004 10:38 PM
Which is why taking each set to failure works so well. You know you've done all you can possibly do to stimulate growth. If your making progress with each training session while taking each set to failure,how can your body adapt. It can't adapt to stress it hasn't already felt.
Originally Posted by Bean
12-28-2004 08:47 AM
injuries and fatigue? and grinding your teeth?
12-28-2004 12:57 PM
HIT worked well for me. I bought Mike Mentzer's HIT book and followed the suggested routine. From my experience its best to switch the methods of training every once in a while. I switch to high volume (no failure) for 3 months after my HIT routine. I am also quite fond of the 20 rep squat routine, which I use during winters. The Max-OT style is quite popular too.
Bodybuilding is a lifetime endeavour and there is no method that will guarantee results forever. I think it takes at least 52 weeks of complete study for a person to estimate which methods are best suited to his body type. He needs to cycle the various (at least 2) training protocols for a year or so. These results can then be used for a lifetime. One other weak area for most guys is that they tend to switch training protocols far too often without actually giving the protocol enough time. This has happened to all of us at some point or the other (workout of the month - magazines). If you're trying HIT give it at least 3 months. Perhaps then you can decide if you never want to incorporate it again. The same goes for any other training method.
12-28-2004 06:46 PM
Going to failure on heavy core lifts has VERY limited value IMO. It does provide some adaptive stress that is not induced by stopping short of failure, but that adaptive stress is neurological in nature (the last motor units to fatigue are RED fibers, not white, and these demonstrate little capacity for hypertrophy) and training EVERY set to failure in all exercises is asking for it.
If you're going to train to failure, your best bet is to track time rather than reps, and train with weights that allow you a minute or more of time under tension with minimal rest between reps. This will provide improve endurance, provide a minor hypertrophy stimulus, and may contribute to the efficiency of the nervous system by a different mechanism than lifting heavy loads.
12-28-2004 10:00 PM
umm your nervous system CAN adapt to that sort of training to lie to your brain THINKING you've given all you've got when you really havent... PLUS your muscles can also develop much more endurance therefore needing MORE sets to reach that state... load, frequency, intensity, and volume are all seperate variables; tweak one and you have to tweak another, but one by itself does not a exercise plan make...
Originally Posted by Manwhore
trust me.. hit is just another type of training; it can be changed and evolved many different ways as expressed above in DC's style, and basic style, etc...
12-28-2004 10:15 PM
actually HIT reduces wear on the CNS, reduces the chance on injury, cuts the risk of elevated cotisol levels and boosts GH levels.
for athletes it allows them to spend LESS time in the weight room and MORE time praticing their particualr sport.
12-28-2004 10:43 PM
HIT RAISES wear on the CNS my friend, failure is extremely stressful - why do you think that HITheads need to take a week off between workouts? As for reducing injury, anecdotally, dorian yates was injured very frequently given his training protocol, and the breakdown in form that occurs near failure is the prime time for injuries to occur, especially when working with heavy weights.
Light weights for high reps (15-20) raises GH but so what? This accomplishes nothing. As for cortisol, just eat - insulin solves that problem. And honestly I'm not even sure that cortisol levels post workout are lower after a HIT style workout than a normal workout - studies I have read show that given the type of workout the researchers had the subjects performing, cortisol levels became elevated after an hour or some such - but I don't recall any of those studies comparing different exercise protocols.
12-29-2004 01:56 AM
We could argue about this till the end of time. HIT and high volume both have their advantages. One cannot rely completely on any one method and expect results thruout.
Dorian was perhaps the only high intensity trainer who tore himself apart. The number of bodybuilders who've injured themselves due to high volume training are countless. The list includes yours truly. According to Mentzer, HIT is less stressful on the CNS since the bodybuilder is only managing 3 working sets for any given bodypart, on any given workout day. He also allows ample time for recovery. Mentzer has emphasized on the need to recover the CNS prior to hitting weights again. He hasn't at all ignored that. His protocol recommends working a bodypart no more than once every 10 days. 1 or 2 sets to failure stress the CNS, but allowing for sufficient recovery puts things back on track. The high volume method recommends hitting a bodypart once every week with multiple sets and exercises. This could lead to overtraining even though it may not tax the CNS to breakdown point. Muscle fatigue should also be accounted for. One can easily defeat this flaw by tweaking the program (reducing no. of sets, decreasing intensity, increasing the no. of rest days).
From what I've studied, all popular programs recommend going to positive failure on the last rep (HIT, Max-OT, 20 rep squats). Forced reps have been suggested, but only for the elite. IMO forced reps are the culprits to overtraining and injury, not working out to failure on the final rep. Even programs like HIT or 20 rep squats need to be rotated to avoid going into a plateau.
The bottomline: adequate rest is quintessential to any program, HIT or non-HIT.
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