Motivational
The Complete Guide to High Intensity Training (HIT)
High Intensity Training
If one of the things stopping you from hitting the gym is that you’re too busy to spend long hours to get the body you want, then you might want to consider high intensity training, or HIT.
HIT is a sort of minimalist training routine and should not be confused with high-intensity interval training (HIIT). You can incorporate HIT into your busy life, and in as little as 2 hours a week in the gym, you can still put on an impressive amount of muscle.
What is High Intensity Training?
High intensity training (HIT) is a training approach created by the eccentric Arthur Jones and popularized by bodybuilders like Mike Mentzer and Dorian Yates. It focuses on training as little as possible but with high intensity.
Doing as little as 20-25 intense minutes per session, 3 sessions per week, and as low as one to two sets per muscle group can get you great results.
HIT for Beginners
Although high intensity training requires very little time, it is not all that easy. This training method focuses on providing more intensity to your sets. It is about doing exercises with perfect form for the purpose of reaching muscle fatigue.
There are a few principles in high-intensity training:
- Either a full body workout or an upper-body, lower-body split.
- 1-3 sets for each exercise.
- 1-3 exercises for each muscle group.
- Rep range from 5-20 per set.
- Doing the set until you can’t anymore (muscle fatigue).
- Shocking the muscle during the set using things like static hold, or a focus on the eccentric (negative) aspect of the movement.
Since you’re doing full body workouts to momentary fatigue, an HIT workout program is done for a maximum of 3x a week.
What is the Difference Between HIT and HIIT?
High Intensity Training (HIT) and High Intensity Interval Training (HIIT) sound the same, but they are quite different. Both require doing an all-out, high-effort exertion. However, HIT is a muscle-building approach that focuses on executing reps with perfect from until muscle fatigue. HIIT, on the other hand, involves several minutes of explosive exercises that are generally aerobic, followed by a short period of lower-intensity movements.
High Intensity Training the Mike Mentzer Way
In 1978, Mike Mentzer was the first bodybuilder in history to win the Mr. Universe in Acapulco, Mexico with a perfect score. He has one of the most impressive physiques in bodybuilding and is a one of the biggest advocates of high intensity training.
In his book “High Intensity Training the Mike Mentzer Way,” he features his biography and outlines his HIT workout routine and training techniques.
Prior to the 1980 Mr. Olympia contest, Mike Mentzer claims that he had only been training for a total of 2 hours per week.
High Intensity Training Program
A high intensity training program is one that takes into consideration all muscle groups, but that emphasizes small but focused sets.
| Upper Body | ||
|---|---|---|
| Exercise | Sets | Reps |
| Incline Barbell Bench Press | 1 – 3 | 12-15, 10-12, 5-8 |
| Pec Deck Machine | 1 – 3 | 12-15, 10-12, 5-8 |
| Lat-Pull Down | 1 – 3 | 12-15, 10-12, 5-8 |
| Cable Row’s | 1 – 3 | 12-15, 10-12, 5-8 |
| Shoulder Press Machine | 1 – 3 | 12-15, 10-12, 5-9 |
| Lateral Raises | 1 – 3 | 12-15, 10-12, 5-10 |
| Lower Body | ||
|---|---|---|
| Exercise | Sets | Reps |
| Barbell Squats | 1 – 3 | 12-15, 10-12, 5-8 |
| Leg extensions | 1 – 3 | 12-15, 10-12, 5-8 |
| Lying Leg Curl | 1 – 3 | 12-15, 10-12, 5-8 |
| Seated Calf Raise | 1 – 3 | 12-15, 10-12, 5-8 |
| Standing Calf Raise | 1 – 3 | 12-15, 10-12, 5-9 |
| Arms | ||
|---|---|---|
| Exercise | Sets | Reps |
| Barbell curl | 1 – 3 | 12-15, 10-12, 5-8 |
| Bicep Curl Machine | 1 – 3 | 12-15, 10-12, 5-8 |
| Close-Grip Barbell Bench Press | 1 – 3 | 12-15, 10-12, 5-8 |
| Triceps Extension Machine | 1 – 3 | 12-15, 10-12, 5-8 |
The weights used should allow for failure within the prescribed rep range (achieve muscle fatigue). If you choose to do one set for each muscle, increase the reps and do until absolute muscle failure. To achieve muscle fatigue within the prescribed range, it is important to include the following ways of shocking the muscle during the set(s):
- Slow, focused concentric and eccentric movements.
- Holds on the isometric movement (static holds).
Benefits of High Intensity Training
- Saves time: Most people have a busy life. So, if you don’t have two hours every day, high-intensity training can be incorporated into a schedule with more ease.
- Focuses on recovery: By lowering the number of gym sessions every week, HIT workouts allow for adequate recovery.
- Focused training: To compensate for time spent training, HIT allows focus on quality and perfect technique for each rep that is done.
- Helps break a plateau: Incorporating intensity can shock your muscles. This prevents stagnation and stimulates muscle growth.
Is HIT Effective?
High-intensity training can be effective and time-efficient for both beginners and seasoned fitness buffs.
Start with care and learn proper form when integrating principles of HIT into your fitness journey.
Keep in mind that low-volume training is not better than high-volume, and you can even use them interchangeably.
HIT results may vary from person to person. Some people may take several weeks to see changes in strength and muscle tone, and for others, it may take a few months.
Consistency, proper nutrition, recovery, and incorporating proven ways to build lean muscle are essential in achieving and maintaining results.
