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| nicole |
 Posted: Fri Nov 27, 2009 3:05 pm |
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Joined: 08 Oct 2007
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1. Train with a high level of intensity
Intensity is defined as "a percentage of momentary ability". In
other words, intensity relates to the degree of "inroad" or muscular
fatigue, made into muscle at any given instant.
Research, going back almost 100 years now to studies done by German
scientists, has conclusively shown that intensity is the single most
important factor in obtaining results from strength training.
It has been shown that the harder that you train (intensity), the
greater the adaptive response.
A high level of intensity is characterized by performing an
exercise to the point of concentric (positive) muscular failure,
i.e., you've exhausted your muscles to the extent that the weight
cannot be moved for any more repetitions.
Failure to reach a desirable level of intensity - or muscular
fatigue - will result in little or no gains in functional strength
or muscular size as low intensity workouts do very little or
nothing in the way of stimulating muscle size/strength. Evidence for
this "threshold" is suggested in the literature by the overload
principle (Enoka, 1988; Fox and Mathews, 1981; Hochschuler, Cotler
and Guyer, 1993; Jones, 1988; Wilmore 1982).
2. Follow the "double progression" technique in regards to
repetitions and weight
For a muscle to increase in size and strength it must be forced
to do progressively harder work.
Your muscles must be overloaded with a workload that is increased
steadily and systematically throughout the course of your program.
This is often referred to as progressive overload.
Therefore every time you work out you should attempt to increase
either the weight you use or the repetitions you perform relative
to your previous workout. This can be viewed as a "double progressive"
technique (resistance and repetitions). Challenging your muscles
in this manner will force them to adapt to the imposed demands
(or stress).
Each time you attain the maximum number of repetitions, you should
increase the resistance for your next workout. Progression need
not be in dramatic leaps and bounds, although this can happen.
The point to remember is that the weight must always be challenging.
The resistance should be increased in an amount that you are
comfortable with.
A sidebar on PROGRESSION:
There has often been the debate of whether to train for "size"
or "strength". There is no difference in training methodology.
Training for size leads to strength increases. Training for
strength leads to size increases (although it does not necessarily
follow the % increase in one attribute will be equal to the %
increase in the other).
The following two quotes illustrate:
Arthur Jones is the creator of the Nautilus line of equipment,
current owner of Med-X, and considered by many to be the "father"
of HIT. Jones has stated that, with barbell curls as the example
when it is possible for a trainee to curl 200 lbs in good form
without body swing, "then his arms will be as large as they need
to be for any possible purpose connected with any sport just
short of wrestling bears".
Dr. Ken Leistner:
"I am fond of telling doubting trainees that it's just a matter of
always adding weight to the bar, adding another repetition, If you
could get to the point where you're squatting 400 lbs for 20 reps,
stiff-legged deadlifting 400 lbs for 15 reps, curling 200 for 10 reps,
pressing 200 for 10 reps, doing 10 dips with 300 lbs around your
waist, and chinning with 100 pounds, don't you think you would be
big - I mean awfully big? And strong? Obviously!"
That sums up progression pretty well.
3. Perform 1 to 3 sets of each exercise
In order for a muscle to increase in size/strength it must be
fatigued or overloaded in order for an adaptive response to occur.
It really doesn't matter whether you fatigue your muscles in one
set or several sets - as long as your muscles experience a
certain level of exhaustion.
When performing multiple sets, the cumulative effect of each
successive set makes deeper inroads into your muscle thereby
creating muscular fatigue; when performing a single set to failure,
the cumulative effect of each successive repetition makes deeper
inroads into your muscle. Numerous research studies have shown
that there are no significant differences when performing either
one, two or three sets of an exercise, provided, of course, that
one is done with an appropriate level of intensity (i.e. to the
point of concentric muscular failure).
However, as there are always exceptions to the rule. But, as a
general guideline the vast majority of people will never need more
than 1-3 sets.
4. Reach concentric muscular failure within a prescribed number
of repetitions
As stated above, research shows that our level of intensity is
the most important factor in determining your results from strength
training - the HARDER you train, the BETTER your response.
As muscle hypertrophy is an adaptive response by the body to stress,
you should always strive to go as far as you can go on that "impossible"
rep. Every centimeter matters. Your "impossible" rep should last
between 10-15 seconds. One could even call this an "isometric rep".
Regarding the question of partials, i.e., performing as many
partial positive reps as possible after the last complete
repetition is performed, the general consensus is not to
perform them. After performing the "isometric" rep, it's not
likely you'll have any positive strength reserved for doing this anyway.
If concentric muscular failure occurs before you reach the lower
level of the repetition range, the weight is too heavy and should
be reduced for your next workout. If the upper level of the
repetition range is exceeded before you experience muscular
exhaustion, the weight is too light and should be increased for
your next workout by five percent or less.
If you're just beginning an exercise program, or if you change the
exercises in your routine, it may take several workouts before you
find a challenging weight. Simply continue to make progressions in
the resistance as needed.
Repetition ranges differ from bodypart to bodypart, and the
recommendation schemes vary according to what source you refer to.
The most important thing to remember here is that if the number of
repetitions isn't the key factor - time is. One can perform a set
of 10 reps in as low as 10-15 seconds, or a set of only 1 rep
in 60 seconds.
The general recommendation is 8-12 repetitions But this can vary
from individual to individual, and from bodypart to bodypart. In
many cases people have been known to benefit from higher reps
for their lower body (12-15), while lower reps for the upper body
(6- .
So how many seconds per repetition? The general guideline is a 6
second repetition consisting of a 2 second lifting (concentric)
phase, followed by a 4 second lowering (eccentric) phase. The
emphasis is placed on the lowering, or negative, as research has
shown this to be the most productive part of the rep.
The lowering of the weight should also be emphasized because it
makes the exercise more efficient: the same muscles that are used
to raise the weight concentrically are also used to lower it
eccentrically. The only difference is that when you raise a weight,
your muscles are shortening against tension and when you lower a
weight, your muscles are lengthening against tension. So, by
emphasizing the lowering of the weight, each repetition becomes
more efficient and each set becomes more productive. Because a
muscle under tension lengthens as you lower it, lowering the
weight in a controlled manner also ensures that the exercised
muscle is being stretched properly and safely.
Thus in a 8-12 rep scheme with the above guidelines, each set should
take you between 48-72 seconds until you reach concentric muscular
failure.
However, there are methodologies that have been employed which have
been used to find your "optimal" repetition, or more correctly again,
timeframe for a set. Please see 3.2 for details.
5. Work to concentric (positive) muscular failure in each set
If you're just beginning an exercise program, or if you change the
exercises in your routine, it may take several workouts before you
find a challenging weight. You can't avoid that. Simply continue to
make progressions in the resistance as needed.
6. Perform each repetition with proper form
This one I can't stress enough as it's such a common mistake,
especially among young trainees.
A repetition should be performed by raising and lowering the weight
in a deliberate, controlled manner. "Explosive" lifting is not only
non-productive, but also dangerous.
This is one of the issues that is stressed most by HIT advocates.
Anytime, anyone, be they Mr. Universe, or whomever, tells you to move
a weight fast, in an "explosive" style just walk away. That person
is a fool.
Remember one thing - free advice is worth what you pay for it. And
many times in this field advice that you pay for is worth about the same.
Sidebar on SAFETY
Here's an excerpt from a letter from Dan Riley, Strength and
Conditioning Coach of the Washington Redskins, to the National
Collegiate Athletic Association (NCAA) dated May 6, 1994. Incidentally,
Riley is considered by other HIT strength coaches to be the best HIT
strength coach to date. He's HIGHLY respected and because of his
efforts and accomplishments, he's a role model for many coaches
and has helped usher in the "next generation" of strength coaches:
"There are many philosophical approaches a conditioning coach can
use to obtain the same results. We all have our 'way of getting it
done.' However when one approach places the athlete in a more
potentially dangerous training environment, I will always select
the safest avenue available. I would strongly urge you to evaluate
the literature and unbiased experts available in several areas.
Areas of concern I have include practices in the area of nutrition
and supplementation, explosive training, plyometrics, max rep
training, speed acquisition, and skill transfer."
The general guideline time for a rep is as stated above, 6 seconds
in length - two seconds up, four down. Two seconds may not seem like
a lot of time, but when you're lifting a weight it is. Try having
you're training partner say "one-thousand, two-thousand" as you lift.
Many people are surprised that they actually lift the weight much
faster than this.
Avoid explosive, ballistic movements at all costs. Lifting a weight
"faster" does NOT make you more "explosive". No matter what type
of training style you do, you simply cannot bypass the slow-twitch
muscle fibers (Type I) and activate the fast-twitch (Type II)
fibers. Muscle fibers are recruited in order of size according
to the Size Principle Of Recruitment.
One can get mired in endless debates about the "exact" or "optimal"
rep speed. There is a great deal of controversy surrounding this
issue. Just how slow should a rep be? In truth, nobody knows the
answer. However the best general guideline is widely accepted to
be the following: Lift the weight under control and try to reduce
the amount of momentum. If in doubt, move slower, never faster. Train
with a partner who can reinforce proper form. It is easy to perform
a rep "too fast", but rarely do you see a person performing a
rep "too slow".
7. Use a full range of motion
Perform the rep at the greatest possible range of motion that safety
allows - from a position of full stretch to a position of full muscular
contraction and back to a position of full stretch. Exercising throughout
a full range of motion has been shown by studies (Project Total
Conditioning, done at the U.S. Military Academy) to increase your
flexibility which reduces your potential for injury which is one of
the goals of HIT - injury prevention.
Using a full range of motion ensures that you are exercising your entire
muscle - not just a portion of it - thereby making the movement more
productive and thus greater growth stimulation. Studies have shown that
full-range exercise is necessary for a full-range effect, i.e.,
performing an exercise through a limited range of motion, e.g. the
middle portion of a leg extension, will result in a strength increase
largely in that range of movement. Studies with individuals who have
used this style of training for an extensive period of time have found
that they are weaker in the range of motion not worked, e.g., in leg
extensions if done as stated above will result in noticeable weakness
in the contracted position.
8. Train for no more than one hour per workout
If you are training with a high level of intensity, more than one hour
is counterproductive as it increases the probability of overtraining
due to a catabolic hormone called cortisol. Overtraining, next to
injury, is your worst enemy. Avoid it like the plague. Symptoms of
overtraining, and some tips on avoiding it are listed in I) v).
In addition, the faster you can complete your workout, given the
same amount of sets performed, the better conditioning obtained.
9. Move quickly between sets
The transition time between each set varies with your level of
conditioning. You should proceed from one exercise to the next as
soon as you catch your breath or feel that you can produce a maximal
level of effort. After an initial period of adjustment, you should
be able to recover adequately within 1 to 3 minutes. Training with
a minimal amount of recovery time between exercises will elicit a
metabolic conditioning effect that cannot be approached by traditional
multiple set programs, as was shown by the study at West Point.
10. Exercise the major muscle groups first
The emphasis of your exercises should be your major muscle groups
(i.e. your hips, legs and upper torso). You should select any
exercises that you prefer in order to train those body parts. It
is recommended that lower body work be done first, as it is more
taxing. This is not always the case, as a technique for bringing
up a lagging bodypart is to work it first in your routine, but
it is a general outline.
Exercises like the full squat, when properly performed until
failure are the most difficult exercises there are, as any
experienced lifter will tell you. That's what also makes them
the most productive. Remember, make your exercises harder, not
easier, and your results will be in proportion to effort exerted.
Since the major muscle groups store the highest levels of
glycogen, we want to tap these fuel sources first to get the
glucose flowing. A secondary reasoning is to raise the lactic
acid level and therefore lower blood pH. By lowering muscle
and blood pH we lessen the amount of work the remaining muscle
groups must do to stimulate growth. The advantages of this are
that less work means less glucose is utilized and the risk of
tapping into our protein reserves (catabolism) is reduced.
It is especially important to avoid (unless you are using a
specialized routine) exercising your arms before exercising
your upper torso. Multiple joint (or compound) movements done
for your upper body require the use of your arms to assist the
movement. Your arms are the "weak link" in the exercise because
they are smaller. So, if you fatigue your arms first, you will
weaken an already weak link, thereby limiting the workload
placed on the muscles of your upper torso.
Similarly, your quadriceps and hamstrings are the weak link when
performing exercises for your hips and glutes. Thus *some*
authorities recommend avoiding training these muscles, i.e.,
avoid leg extensions and hamstring curls, before performing
a compound, multiple-joint exercise for your lower body,
like the squat or leg press.
11. Do not split your routine - do not work your body on successive days
Many bodybuilders practice a split routine. The reasoning is
that training their upper body on one day and lower body on the
next day allows them additional time to work each muscle group
"harder". HIT advocates fervently believe that this is NOT the case.
First, split routines lead you to believe that more exercise
is better exercise. Remember HARDER exercise is better. And if
you train harder you MUST train briefer, not longer. You cannot
train hard for a long period of time. Thus, out of physiologic
necessity, people who use a split routine have to reduce the
intensity of their exercise which leads to less growth stimulation.
Second, split routines use up more of your valuable RECOVERY
ABILITY. Recovery is the chemistry that is necessary inside
your body for the adaptive response to occur. Thus split
routines can lead to your worst enemy again - overtraining.
12. Get ample rest after each training session
Believe it or not, your muscles don't get stronger while you work out.
Your muscles get stronger while you recover from your workout. After
high intensity training your muscle tissue is broken down (although
that's a very basic way of describing it) and the recovery process
allows your muscle time to rebuild itself.
There are definitely individual variations in recovery ability.
However, a period of about 48 to 72 hours is usually prescribed for
recovery sufficiently from a strength workout. It is the feeling of
some HIT advocates that muscle will begin to atrophy after 96 hours
of high intensity exercise, although this is disputed by other
authorities, who feel that the frequency of workouts can be
decreased further. One strength training workout per week, is not
unheard of, although this works best for those who have attained an
advanced level of development relative to themselves, i.e., have
increased their strength by 200-300% relative to their untrained
strength.
It is generally said a period of at least 48 hours is also required
to replenish your depleted carbohydrate stores. Therefore, it is
suggested that you strength train 2 to 3 times per week on
nonconsecutive days (e.g. Monday, Wednesday and Friday).
13. Take periodic layoffs
What is "Periodization"? Periodization is not a set routine, but a
philosophy or method to vary the volume and intensity of training
to optimize training adaptations by avoiding overtraining.
HIT is also a philosophy. HIT advocates frequently make mention to
the importance to changing the exercises performed, order of
exercises, frequency of training and the set/rep combinations.
Thus to say that HIT is "one set of 8-12 repetitions" is simply
erroneous.
HIT does advocate a form of "periodization". But it is not the
1RM-based, pre-planned workouts of the traditional theoretical
models with the different "phases" of your "cycle". Not to say
that these models don't "work".
They do. This is an important thing to understand - ANY training
system that applies the techniques of overload and progression
will "work". HIT advocates feel that there are some definite
shortcomings to periodization models - too much time is spent
training submaximally for one thing.
One of the objectives of using a "periodization" program is to
"cycle the intensity" to prevent overtraining. The school of
thought on HIT does not believe in this concept of "intensity
cycling".
The real culprit of overtraining is...overtraining, i.e., training
too frequently. To prevent overtraining the cure is rest, or a
reduction in training. Train 2-3 times/week intensely (generally).
If one is training three times a week and does not feel recovered
or one is not making progress, try training two times a week. I
hope this answers the question of "when" do you go from being a
"beginner" to an "intermediate". That's the best answer I can
think of. Train hard for 6-8 weeks and take a week off of
strength training. A week away from training can help tremendously
both physiologically and psychologically.
After a week off, gradually start on a new routine. A new routine
could mean: staying with the same exercises, but changing the
order; choosing new exercises. Variety is the spice of life. You
can call this "cycling your workouts" or "periodization". It's
the same thing. Ten days off might be even better. Two weekends
of rest can do tremendous things for your recovery ability,
motivation, and future progress. A full 10 day layoff from
training is recommended every six months.
This is probably one of the hardest things for a trainee to
do, and a factor why people don't get the results they aspire for.
It is EXTREMELY difficult for many people to take layoffs from
training. The fear is that "my muscles will atrophy" or something
to that effect. That simply isn't the case. Even if you do lose a
little muscle, it is FAR EASIER to REGAIN muscle mass than to gain
it the first time.
Sidebar on increasing "STRENGTH":
It is important to understand that progressive resistance exercise
with single set training causes beneficial morphological (muscle)
changes. If it is the goal of the trainee to improve his/her 1 REP
MAX (1RM) on the squat or bench press, then ADDITIONAL SETS ARE
REQUIRED to train the specific neural pathways for success in those
lifts.
The majority of the strength training literature to date has NOT
shown a conclusive difference between multiple set programs and
single set programs relative to changes in LEAN BODY MASS.
Varied set/rep training systems produce increases in muscle mass and
strength. Single set training also produces increases in muscle mass
and strength. How one defines and utilizes STRENGTH will ultimately
influence their training protocol.
This FAQ is NOT intended for those who are seeking to improve
specifically their 1RM, i.e., competitive powerlifters. This FAQ
is intended for those who are concerned with inducing changes in
body composition - increases in muscle mass and maintenance or
reduction in fat tissue.
14. As you get stronger decrease the frequency of workouts and/or
amount of sets
Exercise physiologists have found that your strength increases
disproportionately to your recovery ability.
Thus the stronger you get the LESS high intensity exercise you can
tolerate. Some authorities, such as Dr. Ellington Darden, mention a
"300/50%" ratio of strength to recovery ability potential. Thus -
in theory - the average trainee has the potential to increase his
untrained strength by a factor of 4, but his recovery ability will
only increase by a factor of 1.5.
The GENERAL recommendations for number of sets/workout are as follows:
Beginning level: 16-20 sets
Intermediate level: 12-15 sets
Advanced level: 8-12 sets
Of course you may require more or most likely can benefit from less,
but this is a good general outline.
As for frequency of training general recommendations are as follows:
Beginning level: 3 times/week (full body)
Intermediate: 2 times/week (full body)
Advanced: 1 time/5 days or twice every ten days (full body)
The general rule of thumb for aerobic conditioning is training 2-3
times/week, if you are at the intermediate to advanced level perform
some form of aerobic exercise one other day/week.
Training three times a week is the general recommendation given
for increasing cardiovascular endurance. If your strength training
sessions are performed in a manner such that your heart rate is
maintained at the target level for your age (by keeping the rest
between sets as short as possible; 1-3 minutes is recommended),
then your strength training sessions "count" as part of your
aerobic conditioning.
If your strength has increased to the level where you are training
less than 3 times/week, additional aerobic exercise can be done for
conditioning purposes.
15. Use high intensity techniques sparingly
Too many people make the mistake of using advanced techniques like
those mentioned below too often, which quickly leads to overtraining.
Another reason why people "fail" using HIT.
Use these techniques to bring up a lagging bodypart, and use them
infrequently. The following are some of the advanced high intensity
techniques. Descriptions are provided later in this FAQ:
1. Breakdowns. 2. Super-slow reps. 3. Pre-exhaustion.
4. Negatives. 5.1 1/4 reps.
The above techniques should as I said before be used
infrequently. Do not perform them every workout as many
bodybuilders do. It's very easy to overtrain using these
techniques. Use them for specific body parts that are lagging
behind the rest of your body. This is so important to remember.
You should train to positive failure on all your sets. But
going beyond positive failure is extremely taxing on the body.
So use these techniques sparingly, or you'll end up overtrained.
For descriptions of these techniques see the section in Advanced
HIT, section 1.
16. Perform a Proper Warm-up and Cool down
Warming up is a safeguard against injury. The change to higher
temperature also augments speed of movement and power potential.
Almost any sequence of light calisthenic movements can be used
as a general warm-up preceding a high intensity training session.
Suggested movements include head rotation, side bend, trunk twist,
bodyweight-only squat, and stationary cycling. Doing each movement
for a minute or so will be sufficient. Specific warming up for
each bodypart occurs during the first few repetitions of your set.
Thus, a "warm-up set" is usually not deemed to be necessary.
Cooling down after your workout is also important. This prevents
blood from pooling in your exercised muscles. After your last
exercise, cool down by walking around the workout area, getting a
drink of water, and doing some easy movements, like moving your
arms in slow circles. Continue these easy movements for four or
five minutes or until your breathing has returned to normal and
your heart rate has slowed.
17. Keep Accurate Training Records
Training records are a way to measure your progress. It is important
that you keep an up-to-date, written record of each exercise that you
perform during every workout. In the organization of your workout
chart, you will need to make not of the following factors: date,
exercises, order of exercises, seat position (if applicable),
resistance, repetitions, sets, overall training time, and any other
specifics such as body weight, time of day, outside temperature, and
aches and pains that may affect your performance.
As you review your progress from month to month, the accuracy of
these training records will prove to be invaluable in providing you
with problem-solving information.
The strength of a muscle is the best measure of progress. This is best
measured, not by seeing how much you can lift ONCE (referred to
frequently as your "1RM" - one repetition maximum), but by seeing
how much you can lift for your prescribed number of repetitions,
e.g., 10 reps, in good form. Why shouldn't you perform maximum
single repetitions as a measure of strength? In short, because
they are DANGEROUS.
Attempting a 1RM with heavy weights can place an inordinate amount
of stress on the muscles, bones and connective tissues. An injury
occurs when the stress exceeds the tensile strength of the structural
components. Additionally, a 1RM attempt tends to increase blood
pressure beyond that which is normally encountered when using
submaximal weights. Another concern is that a 1RM lift is a
highly specialized skill that requires a great deal of technique.
Now there is another way to predict your 1RM max - from reps to
failure, using what has been called the "Brzycki Formula" (created
by Matt Brzycki).
The following is the formula:
Predicted 1RM= Weight Lifted/(1.0278 - .0278X)
where X= the number of reps performed.
This formula is based on noted near linear relationship between
the number of reps to failure and the percentage of maximum load.
It appears as if the relationship is not quite linear beyond about
10 reps. Therefore, this formula is only valid for predicting a
1RM when the number of reps to failure is less than 10. If the
reps exceed about 10, then the test becomes less accurate. So if
what you have determined as your "optimal" rep scheme based on
section III) i) is greater than 10, than this test becomes less
accurate.
18. Get a good Training Partner
A good training partner will help you immensely. You can then push
each other one at a time through hard workouts. Once you've trained
together for a length of time, you will know each other well enough
to organize productive training sessions. Having a training partner
will allow you to go to failure without fear of "dropping the weight"
on exercises such as the bench press.
A good partner will also monitor your form and give you feedback. A
partner will also be useful when you need assistance in using
advanced techniques such as negatives, breakdowns, manuals etc.,
mentioned later in this FAQ.
19. Do not try to "mimic" a sports skill in the weight room
Strength training should be GENERAL and requires HEAVY RESISTANCE
Skill training should be SPECIFIC and requires NO ADDED RESISTANCE.
Do not try to mimic a certain sports skill in the weight room in
an attempt to improve performance in that particular sport. A
common example is the use of power cleans. Power cleans have been
touted by some parties as being specific to an incredibly wide
range of skills from the breast stroke to the golf swing to the
shot put. It's absolutely impossible for one movement to be
identical to such a broad group of differing skills. The PRINCIPLE
OF SPECIFICITY states that an activity must be specific to an
intended skill in order for maximal improvement - or carryover
- to occur. Specific means exact or identical, not similar or
just like. So, performing power cleans may be just like driving
towards the basket, but the truth is that power cleans will
only help you get better at doing power cleans and lunges will
only help you get better at doing lunges.
There is NO exercise done in the weight room - with barbells or
machines - that will expedite the learning of sports skills. Skill
training and conditioning is SPECIFIC to a sport, but strength
training is GENERAL.
Strength training, as well as most other conditioning movements,
should differ from skill practice as much as possible in content,
meaning, form, method of execution, and environment.
If you want to perform better at a certain sport for example
like basketball, EMPHASIZE those muscles involved in basketball,
specifically the buttocks, thighs, calves, back, shoulders, arms,
and lower back, in your training.
To improve the skill component simply keep PRACTICING the skill,
such as shooting the basketball, or doing lay-ups.
20. Avoid Orthopaedically Unsound Movements
Scientific, athletic and rehabilitative professionals have
questioned certain exercises and drills - such as power cleans,
snatches and plyometrics - in terms of being safe for years.
The potential for injury from most of the movements practiced
by competitive weight lifters is positively enormous. When
performing such exercises, the muscoskeletal system is exposed
to repetitive trauma and extreme biomechanical loading.
The sport of weightlifting carries a certain degree of risk.
Competitive weight lifters accept those risks as being part of
the sport. However, athletes who aren't competitive weight
lifters shouldn't have to assume such an unreasonable risk of
injury. Therefore, for reasons of safety, movements done by
competitive weight lifters should only be performed by
competitive weight lifters, and only because it relates to
their sport.
1.4 What are some Sample HIT Workouts?
Don't be misled by the brevity or simplicity of a program that
calls for one set of an exercise done with a high level of
intensity. An exercise performed with a high level of intensity
can be very productive and effective. In fact, Michigan State
Strength Coach Ken Mannie has stated that HIT is "the most
productive, most efficient and without a doubt, the most
demanding form of strength training known to man."
A sample HIT routine for the beginner to intermediate level:
1. Squat/Leg press 2.Leg extension 3.Leg curl 4.Pullover
(preferably a machine version such as Nautilus.) 5.Overhead Press
6.Bent-over Row 7.Bench Press 8.Biceps Curl 9.Triceps Extension
10.Regular Chin-up 11.Parallel Dip 12.Calf Raise
13.Abdominal Crunches
Note the above are done for only ONE SET each.
Another routine, suggested by Dr. Ken Leistner:
1.Full Squats - 15-20 reps 2.Pullovers - 10 reps
3.Standing Overhead Presses - 10 reps 4.Chins - 10 reps
5.Dips - 12 reps 6.Barbell Curls - 10 reps 7.Shrugs - 15 reps
8.Stiff-Legged Deadlifts - 15 reps
How many sets of each exercise in this routine? One. Two.
Certainly never more than three, and if you are working
properly according to Leistner, one set of most of these
exercises should be more than enough for anyone.
The following routine is very brief, but extremely productive
when executed properly. This routine consists of two training
days/week and slightly different exercises on each day:
Day One Day Two
------------ -------
1. Deadlift (with a Trap Bar if available) 1. Squat
2. Leg Press 2. Bench Press
3. Overhead Press 3. Rowing (Dumbbell or Machine)
4. Shrug 4. Dumbbell Overhead Press
5. Close Grip Pulldown to the Chest 5. Triceps Pressdown
Both days also include the following exercises:
6. Standing Calf Raise
7. Reverse Curls (with a Thick Bar if you can find one)
8. Abdominal Crunches
Remember only one set. This routine is very low volume, but the
intensity of the program is so high that little else can be done
productively. You don't perform any negatives, 1 1/4s etc. The
squat and deadlift are performed with as heavy as weight possible
for a relatively high amount of reps - 12-20. You push yourself
as hard as you can, maintaining good form all the time to failure.
If done properly this is an extremely productive program. Stuart
McRobert also describes the high-rep "breathing" squat, which you
simply cannot perform more than one set of (and trust me there's no
way you would want to). It's tough to describe this type of training,
one has to see it to believe it.
Incidentally, this is almost identical to the routine Dr. Ken
Leistner has put his trainees like Greg Roman on. Greg Roman
is a 5'8", 235 lb noseguard for John Carroll University. In the
article I have he is performing Trap Bar Deadlifts with 445 lbs -
for over 20 reps. As far as rep speed goes for high repetition
work that Leistner recommends, it is a 1-2 second raising, and a
1-2 second lowering. Thus a 20 rep squat would most likely be
within the period of time where the anaerobic component of the
energy cycle is greatest.
This is just an example. The important point is that it is a full
body workout, brief, and centered around the major growth producing
exercises like the full squat, chin, dip, bench, etc. That's a pretty
routine for just about anybody. Of course you can substitute other
exercises in, but try and keep the "big" exercises in there. You
might want to alternate the full squat with the deadlift which is
another very productive exercise.
There are also routines to emphasize a lagging bodypart. But these
should not be performed until you have built a solid foundation
first and advanced to the intermediate level. If done properly
(i.e., to failure and in good form) this is one of the most growth
producing workouts you can ever do for your arms.
Try one workout and see what happens:
1.One-repetition chin-up (30 seconds up, 30 seconds down)
immediately followed by: 2.Biceps Curl 3.One-repetition dip
(30 up, 30 down) immediately followed by 4.Triceps extensions
5.Leg press 6.Stiff-Legged Deadlift 7.Calf Raise
8.Lateral Raise with dumbbells 9.Press behind Neck
10.Bent-over Row 11.Bench Press 12.Ab Crunch
Try this routine for ONLY three to six consecutive workouts. Or
you could try it once a week for 3-6 weeks in a row.
The point is that with the general guidelines outlined above YOU
can design your own routines tailor made with what you have available
and what your needs are.
1.5 What Equipment Should I Use?
Sure, Hammer, MedX, and the Nautilus machines are great, and if you
have them available to you they are highly recommended by many strength
coaches (especially, the low-friction Nautilus machines, and the
Hammer line, if you want to perform Super Slow).
But, the equipment you have available doesn't really matter. You
can gain size/strength with any equipment, machines or free weights
as long as you progressively increase the resistance. For example
Greg Roman used to train in an unheated shed with a dirt floor next
to his house which contained a barbell, a pair of squat racks, and
some dip and chin bars.
1.6 What is "Overtraining" and How to Avoid It?
Overtraining is the trainee's number one "enemy" next to training
injuries. Overtraining results from an imbalance between the
amount of stress applied to your body, and your ability to adapt
to it. Overtraining results in losses in size and strength and
actually also increases the probability of illness.
Here is a list of some of the symptoms of overtraining:
•Decreased muscle size and strength •Longer-than-average recovery
time after a workout •Elevated waking pulse rate •Elevated morning
blood pressure •Increased joint and muscle aches •Headaches •Hand tremors •Tiredness •Listlessness •Insomnia •Loss or decrease in
appetite •Injury •Illness
So what biochemical mechanism leads to this overtrained state?
After the onset of high-intensity training exercise the body pumps
out cortisol which breaks down protein into their constituent amino
acids and routes them to the liver for conversion to glucose.
The longer the workout, the more cortisol is pumped in and the
more protein is destroyed.
This causes a "catabolic state" as the largest supply of protein
lies in the muscles so that is where the cortisol goes first.
Research by Costill, Nieman et al., has shown that one hour of intense
strength training will increase the protein stores in our immune and
skeletal systems, but that any further training will only begin to
deplete these stores.
Overtraining can force the body into a weakened physical state, which,
at best can produce a cold or the flu and, at worst, can tear muscles
ligaments, and tendons once these body parts lose their structural
integrity protein loss.
The culprit is a built-in "survival" drug hormone called cortisol.
Immediately following a high intensity effort, the body pumps out
this hormone whose function is simple: It carries off the proteins
to the liver, where they are converted into glucose, for energy use
in the body.
Why does this weaken our defense mechanisms? Because all our immune
systems are based on proteins, and the influx of control in our
biological mix steals the proteins that make up our immune system.
Nieman, a researcher at Loma Linda University found that athletes who
train twice as intensely as normally prescribed will wind up with
twice as many colds, and viruses.
Nieman investigated the athletes for cortisol. He found that
astonishingly, after only ONE grueling strength training session,
their bodies revealed a 60% increase in cortisol production.
Among the first proteins to go were the T-cells that make up our
front line of defense against viruses. This watchdog system was
depleted by more than 30 percent. However, this shortfall lasted
only 6-8 hrs.
So you're probably thinking "What's the big deal? Is putting your
body at risk for only 6-8 hours such a high price to pay?"
Well, Nieman and other researchers found that after a few days of
such exercising, the "at risk" time became longer and longer, until
the T-cells stopped rejuvenation.
In addition, the body's first line of defense against bacteria and
viruses an antibody known as IgA, which is found in the saliva,
was reduced to nearly non-protective levels.
The conclusion of the researchers was that athletes can overtrain
themselves into illness.
Thus the logical conclusion would be that high intensity strength
training should be limited to one hour or less to restrict the
amount of protein destruction.
Other ways to reduce the risk of overtraining:
\
Emphasize carbohydrates: make them 60-70% of your total diet.
•Take carbohydrates two hours prior to exercising and immediately
following exercise. Research has shown that your fatigued muscles
seem most responsive to energy storage within the first 30 minutes
following your workout. There is a lesser response for the next 10
hours.
•Take protein one to two hours before and immediately following exercise. Again I use regular food, but I see no problem with supplementation to save time (at the expense of more money however). Research has also shown your body to be more receptive to protein immediately following a workout. •Continue eating high carbohydrate foods every 2 hours during the first 4 to 6 hours after hard training. During the first 6 hours post-exercise, simple sugars appear to replace muscle glycogen better than complex carbohydrates. •Post-exercise muscle glycogen storage can be enhanced with a combination carbohydrate-protein supplement as a result of the interaction of carbohydrate and protein on insulin secretion. The addition of protein with carbohydrates can allow for a more rapid return recovery. •Drink a rehydration beverage during and after exercise, for example, Gatorade. •Take periodic layoffs. •Use the best "miracle supplement" there is - WATER. You can't "overdose" on water. The worst side effect you can get as mentioned previously, is a few more trips to the washroom. Your body functions optimally when it is fully hydrated. A general recommendation is to consume at least 128 ounces (one gallon) of water a day. During hot weather you should double or triple this amount. •LEAVE YOUR WORKOUT IN THE GYM. Give your undivided attention to your training when you're in the gym. But when you're outside the gym, cast your attention to other things in life. Establish your other priorities, set goals, and keep busy. There are many athletes who fall into the trap of letting their mind continually dwell on training. Train hard when your in the gym, but try and relax more when your not. Stress has been shown to increase levels of CORTISOL in the body - the catabolic hormone, so try to find ways to manage stress in your life and relax, and your results will be improved.
------------------------------------------------------------------------
2. Other Considerations
2.1 Food and Nutrition
For the strength-trained athlete attempting to increase muscle
mass, probably the most important nutritional considerations
are to obtain sufficient energy and protein. Adequate amounts
of both may be obtained simply by increasing the amount of
complex carbohydrates and healthful protein sources in the
daily diet.
How much Protein Do I Need?
If I only had a dollar for every time someone asked this
question.... The answer is probably not as much as you think
you do. For sedentary (non-active) individuals the most
recent studies show that the RDA for protein of .36 g/lb
body weight is adequate.
The most recent research has shown that athletes DO require
more protein than the RDA, but not excessive amounts.
It should also be pointed out that it is incorrect to rely
on nitrogen balance results as a means of determining increases
in strength and muscle mass. It is simply not validated by
scientific research. Studies have shown that nitrogen balance
is not a relevant factor. So forget about those "Nitro
Strips" - they are a waste of money.
How much protein? Studies have shown that the optimal protein
intake for athletes undergoing high intensity exercise is
1.35g/kg/day which translates into 0.6136 grams/pound/day.
Therefore a 200 lb athlete would require 122.72 grams of protein.
What these studies also indicate however, is that although
protein intakes should be higher than the RDA for strength
training athletes, the protein intakes of most strength
trained athletes is already at or above this level.
One must remember that protein intake is not the rate limiting
factor in muscle mass development. A diet which provides
adequate calories will general provide enough protein as most
research studies have indicated. Thus you definitely don't
need 300-600 grams of protein as I've seen some of the muscle
mags suggest. And you probably are getting enough protein as
it is if you are an athlete. One possible exception is the
athlete who must restrict his/her food intake to lose a great
deal of weight in a short time to make a certain weight class.
In this case, a small amount of supplemental protein may be
warranted. Remember more is not better when it comes to protein
intake. In fact, excessive protein intake over extended periods
of time can possibly seriously damage your liver and kidneys.
What guidelines do I use for my diet?
Carbohydrates are the main source of energy for athletes.
From 60-65% of your diet should be carbohydrates, 15-20%
fats and 15-20% protein.
How do I estimate my Caloric Intake?
A good estimate uses the following procedure:
- Multiply your present body weight in lbs by 20.
For a 200 lb man this is 4000 calories. This is how many
calories you need to maintain this body weight.
But to build muscle, and thus gain weight, you need slightly
more calories to allow for extra growth. Add from 400-600
more calories to this total. Taller, younger, heavier, and
more active people generally require more calories per day
than do shorter, older, lighter and less active individuals.
Some guidelines. If you weigh:
•175 lbs or under, add 400 calories •176-200 lbs, add 500
calories •201 lbs or more, add 600 calories
If you're getting bigger and stronger, without adding noticeable
fat to your waist, you are okay. If you notice you are gaining
fat, then cut back by 100 calories, or until the fat disappears.
How do I Up My Calories?
Get a blender!
This is one of the best ways to add calories to your diet. Here's
a drink you can make that gives you 200 calories:
8 ounces of 2% milk
1/2 banana
1 egg white, cooked
1 teaspoon of honey
A dash of cinnamon and
1/4 teaspoon vanilla.
Combine all of this into a blender and viola!
There are also "portable" caloric substitutes that you can
buy at you local drugstore. I would favor them over what you
buy at a supplement store, as you notice, the ingredients are
basically the same, and it's cheaper at the drugstore.
------------------------------------------------------------------------
The Importance of Water:
It's almost impossible to drink too much water if you are an
athlete. In fact, most people simply don't consume enough water.
Water is of vital importance to the human body. There have
stories of individuals who have gone weeks without food, but
without water you will only last a few days. For your body
to function optimally, the cells of your body must be fully
hydrated. Water also helps in the loss of fat. do not cut
back on your water consumption. Here's why:
1.Restricting your water intake causes your body to retain fluid.
The less water you drink the more your body feels deprived and the
more water it stores. 2.Restricting your water intake promotes fat
retention. Since your body uses water as the major component of
blood to transport nutrients and wastes, a lack of it can cause
your body to perceive it as a major stress. To adapt your body
will preserve fat. 3.Restricting your water intake makes you
constipated. When deprived of water, your system pulls it from
the lower intestines and bowels, thus creating hard stools.
How much water should you drink each day? Activity and
environmental conditions are the two most important factors
that determine your body's need for water. During study, rest,
and sleep, the loss of water is much less from the body than
during strenuous activities, such as training. When the
temperature is hot and the humidity is low, more water
evaporates from your body's surface.
In sedentary individuals, thirst is an adequate signal of the
needs of the body. But with serious athletes, and all people
using high intensity training, the desire for water is not an
adequate indication of the body's requirements.
A good general recommendation for serious athletes is to consume
at least one gallon (128 ounces) of water a day. During hot
weather, this recommendation may need to be doubled, or even tripled.
Here are some tips that will help you in consuming more water:
•Carry an insulated container, the quart size with a plastic
straw, with you for sipping water throughout the day.
•Keep the water ice cold. •Do not substitute coffee, tea, or
caffeine-containing soft drinks for water. Fluids containing
caffeine tend to dehydrate the body. •Drink 75% of your water
between 7AM and 5PM. That way you won't have to get up after
you've gone to bed to go to the bathroom. •Understand that
it takes several weeks for your kidneys to become less
sensitive to an increase in your water intake. At first
you'll be going to the washroom 20 or more times a day.
Within two weeks, your bladder will become less sensitive
and you'll be voiding less often but with greater volume.
-------------------------------------------------------------------
What about the New Anabolic Mega-Mass Supplement I just read about?
Most of the commercial nutritional products are marketed as a
dietary means to influence metabolic processes that stimulate
muscle growth and/or facilitate the loss of body fat,
primarily by inducing the endogenous production or release
of testosterone or human growth hormone (HGH).
There is little or no scientific evidence supporting positive
effects on muscle growth, body fat reduction, or strength
enhancement in strength- trained athletes for the following:
•arginine, lysine and ornithine (amino acids) •ornithine alpha-ketoglutarate (OKG) •creatine monohydrate •inosine •vanadyl sulphate •Met-RX •yohimbine •vitamin B-12, or dibencozide •carnitine •chromium piccolinate •boron •magnesium •medium chain triglicerides (MCTs) •Smilax •"natural" herbal products
None of these ingredients, or any combination of them, has been
proven to build muscles and enhance athletic performance better
than common foods in a well-balanced diet.
Another quote from Dan Riley from the same letter earlier in the
FAQ, regarding nutrition and supplements:
". . . the most basic concepts taught today in the area of
nutrition, were available twenty years ago. Yet some conditioning
coaches continue to promote, endorse, and sell pills, potions,
and powders, that the American Dietetic Association would
consider foolish, and potentially dangerous. Who will coaches
and young athletes be more apt to listen to? A professional
Registered Dietitian, or a famous athlete or conditioning coach
employed by a successful team?"
2.2 Rest and Recuperation
Exercise provides the stimulus for your muscles to grow larger.
Muscles do not grow during exercise, most growth occurs when
the body is at rest. After a training session, it takes
several days for the adaptation process to occur. The importance
of rest and sleep are often overlooked.
Here are some guidelines that can help you get better results
from your training:
1.Get 10 hours sleep each night if you are a teenager.
2.Get 9 hours sleep a night if your are an adult.
3.Schedule a 15-minute nap during the middle of the afternoon
(if possible). 4.Do NOT do any type of vigorous activity on the
days you are not training. 5.Take a 10-day layoff after each
period of six months of steady training. |
_________________
When love and skill work together, expect a masterpiece |
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