Hit Training Not Cardio
- 07-08-2008, 01:47 PM
Hit Training Not Cardio
a friend of mine showed me a book of hit weight training and the more i read it the more it says what we have been doing is wrong
anybody heard of this???
its about doing 8-12 exercises 1 set each no rest 3 times a week with each rep 3 sec up 3 sec down.
workout takes about 10 mins
crazy thing is as you progress in this hit weights you only workout 2wice a week with the same principles.
- 07-08-2008, 04:00 PM
i read a book called 'Power Factor Training', in it it duiscusses HIT. actually, daily or a few days a week is way too much training and can result in over-training which leads to plateaus... with hit you have one very intense workout, 10-15 minutes, one set of one exercise per body part, only about every three weeks. sounds like it wouldn't work, but it does.. kinda goes against what they teach you in the gym, which is why they make so much money off us!
07-08-2008, 04:30 PM
exactly man and this guy that wrote this book trained arnold sergio and almost everything he teaches does go against what we all do [majority]
in this book also he says power cleans lunges are a waste because there is to much motion in these lifts to build muscle and i just dont know what to think.
07-08-2008, 04:46 PM
yep, i actually learned a lot about muscle growth in that book. some say the method was too confusing or that it wasn't accurate because of the inconsistency of the bar travel, but the meat of the stuff was that you need intensity, not a social visit to the gym.
07-12-2008, 01:54 PM
Have been using H.I.T. for about 3 years now. Has worked way better than H.V.T for me.
Takes some time though to figure out it's place and how to use it correctly and efficiently.
Have you tried a workout using it yet??
07-14-2008, 10:18 AM
07-14-2008, 10:56 AM
HVT = High Volume Training
aka: Traditional 3-4 sets with some type of rep scheme
The position you are talking about (the last 3-5 inches) would be the contracted position correct? Yes a very beneficial area but depending on each machine/tool (aka dumbell/barbell) and the type of movement, the contracted position could also be the easiest..... Don't neglect the other parts as well
07-14-2008, 11:49 AM
07-14-2008, 01:22 PM
True, a VERY strong zone, but still not all points of the muscle fiber are being exhausted.
Why not very the weight in different zones to get maximum inroad/hypertrophy??...
07-14-2008, 02:41 PM
07-14-2008, 04:30 PM
07-15-2008, 05:50 PM
What about selecting weights that are either the same or vary depending on the exercise and the tool? Work each zone to fatigue in order of hardest to easiest or vice versa (with weight adjustment) occassionally.
Check out "Jreps" (google it) to make more sense of it.
07-16-2008, 12:40 PM
07-16-2008, 02:35 PM
There's another form of training similar to HIT called Slow Motion Training, if follows a similar premise.
You break your workouts into 3-4 body parts (ie, Bis Tris Shoulders--Chest Back--Legs for a three day split), and you pick 2-3 exercises per body part.
Do one or two sets of one rep for each exercise chosen. Use the same weight you would for 6-8 "traditional" reps but use 10-1-4 timing for a single rep. That's 10 seconds on the concentric (up) motion, 1 second pause, 4 seconds on the eccentric (down) motion. That one extremely slow motion will be the entire set. It will make you sore like none other, and it works.
07-16-2008, 06:01 PM
This sounds like a varation of time under tension training. Certainly to each his own, but for size and strength, an explosive concentric rep followed by a controlled return is likely to produce the best results.
One thing to note is the association of the pump and soreness after training is to often to used to make a judgement about the quality of a training session. Powerlifters do not work for the pump and are usually among the largest and strongest athletes. HIT advocates are concered with compressing work over time. If these techniques are used then trainee must realize how infrequent these workouts must be.
07-16-2008, 06:27 PM
Wayne Wescott is the guy that did all the research, google "wayne wescott slow motion training" he did a couple of published studies about it that got a lot of press.
It gives significant gains in strength rather than in size... it's more about the improvement of absolute strength than anything else. I haven't seen the entire study, so I don't know how it works in its fine mechanics, but I know it does work. I only mention it because it's in a similar mode as the topic of the initial post.
And yes, the 10-1-4 can be reversed to 4-1-10, and different intervals can be used, a range from 10-20 seconds for one rep is all within the appropriate range. Up to four or even six reps can be repeated for one set (depending on the length of the reps I would assume).
07-16-2008, 07:11 PM
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