HE HIT WORKOUT FAQ

DISCLAIMER:

The author of this FAQ has no qualifications in the field of Exercise Science, Sports Medicine, etc. This FAQ is based on research done by the author, and that provided by certified strength coaches. An attempt has been made to avoid scientific references in this FAQ, to make it more of a practical source of information, rather than theoretical.

WARNING:

The routines and techniques described in this FAQ are intended only for healthy men and women. People with health problems should not follow the routines without a physician's approval. Before beginning any exercise or dietary program, always consult your doctor.

ACKNOWLEDGMENT:

The author wishes to make it clear that the information contained within this FAQ is based on the work of other authors, and certain sections are taken ad verbatim. Nothing in this FAQ is derived by the author himself - it is a compilation of the work done by others in the field.

Acknowledgment must especially be made to Matt Brzycki.


CONTENTS

HIT Basics

What is "HIT"?

HIT Resources

20 General Guidelines

What are some Sample HIT Workouts?

What Equipment do I Need?

What is "Overtraining" and How to Avoid It?

Other Considerations

Food and Nutrition

Rest & Sleep

Steroids

Advanced HIT

Advanced Techniques

Methodology to Determine Your "Optimal" Rep Range

Super Slow (tm) Training

HIT Anecdotes

Who uses HIT?

What are some Specific Examples of what Athletes use HIT?

A "Real Life" HIT Anecdote

Other HIT Anecdotes




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1. HIT Basics

First, a definition is in order - what exactly is intensity? Intensity has been identified as the single most crucial factor to success in your training.


Intensity can be defined as the percent of your momentary ability to perform an exercise.


It has nothing to do with how much resistance you are using, nor what percent of your 1 repetition maximum is for a chosen exercise. It refers to the degree of difficulty that you experience during the exercise. The specific intensity required to produce optimal gains in strength is remains unknown. However, if you are a healthy person and perform an exercise to the point of momentary muscular failure (100% intensity), you can be assured that you have attained a level of intensity that will stimulate increases in muscular size and strength.


1.1 What is "HIT"?

The acronym "HIT" stands for High Intensity Training.


HIT in extremely basic form means organizing your workouts so that they are:


Hard - as hard as possible in good form.

Brief - 1-3 sets of a few basic exercises performed in an hour or less.

Infrequent - No more than three times per week, often times two, or even one.

Safe - HIT is intended to be an extremely productive protocol, but also one that stresses safety. One of the fundamental goals of strength training is to act as injury preventative.

That is the essence of HIT. There is nothing complex or "magical". HIT has been used successfully for decades by many trainees without the acronym, "HIT".


It must be noted that High Intensity Training is not a set of principles etched in stone. It is a disciplined style of training which is based on the two universally known factors affecting muscular growth - Overload and Progression.


Repetitions should be done in a controlled fashion so that continuous tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing quality repetitions to a point of volitional fatigue.


One set is productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need for muscular hypertrophy (growth).


The following is a quote from Dr. Ken Leistner which provides a good synopsis of what High Intensity Training is all about.


"High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment that is available, not just a machine or group of machines. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude".


When an exercise is performed in the described high intensity manner, one set usually gives your body optimum strength stimulation. Multiple sets of the same exercise are simply not necessary.