General discussion HIT strength training.
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Hello,
I think it will be good to have a general discussion on HIT strength training. I train once a week with great results. I know many others are having great success with HIT training too.Infamous Mike Mentzer interview
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I started training with Rippetoe's SS program. I used to train with favhes, but have now increased the amount of repetition for the lower body after hearing Arthur Jones explaining that the lower body needs more stimulus as it was built for endurance. I train the whole body once a week for 40 minutes with main emphasis on squats.
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@Norwegian-Mugabe I trained like Mike for about 3 months. Great at maintaining physique. I didn’t gain muscle however and actually got weaker overall. Maybe I wasn’t going to absolute failure although I incorporated partials and dropsets so I don’t think that is. I also wasn’t in a caloric surplus. Overall I think it’s a great way to mini max if you have limited time but not the best way to grow imo
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@Norwegian-Mugabe said in General discussion HIT strength training.:
I started training with Rippetoe's SS program. I used to train with favhes, but have now increased the amount of repetition for the lower body after hearing Arthur Jones explaining that the lower body needs more stimulus as it was built for endurance. I train the whole body once a week for 40 minutes with main emphasis on squats.
Interesting. I do the opposite, low voyyum on my lower body movements and higher reps on my bench and OHP. I do RPE 8-9 for both but 5 reps tends to be a stretch goal for my deadlifts and a baseline for my bench press. It grew my hammies and ass by a whole lot.
For calf work I do unw8ed tempo work though so I do a ridiculous number of reps for that, yes.
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In my peak condition(fat powerlifter), I found super low training volume very effective, but across multiple very heavy sets. I would train squats 3x3 or sometimes 4x2 at near maximal loads once or twice a week. Never tested 1RM at this level, but would probably put it somewhere around 440 lbs.
Had a pretty long layoff between heavy cutting and irl projects and when I returned to training I did Mentzer by the book HIT and my squat capped out and stuck at around 320x6 and overall found progress much slower than more more frequent training sessions. I think low volume works with high intensities, but one set is a little too low. -
@Norwegian-Mugabe said in General discussion HIT strength training.:
o.Infamous Mike Mentzer interview
Dorian Yates training is better.
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@Peatriot HIT training is not for powerlifting, but for building muscle mass.
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@TumescentPeanus Is there any reason to train the upper body for longer sets than the lower body? It does not make sense to me.
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@Norwegian-Mugabe Yes but I also didn't really grow much either in the 6 months I tried it, especially compared to "normal" programming. I was quoting those numbers more to use an empirical point than to imply HIT is a valuable powerlifting program. Doing HIT is fine if you are only interested in spending a short time in the gym once a week and possibly maintaining a decent physique but it really isn't a valuable tool for body building past a point.
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@Peatriot I and others have extreme muscle growth on HIT. My growth has increased in proportion to an increase in intensity and reduction in volume.
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2x failure in 4-8 rep range for compounds and 8-12 range for isolations
Hit each muscle group 2x a week
Repeat
Profit?
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@Norwegian-Mugabe I am glad to hear it is working well for you. Can you or these others post before and after pics and a little bit on your training style before switching to HIT plus an outline on your HIT routine? Curious about your routine since it varies from the standard Mentzer program based on what you wrote prior.
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@Peatriot I do not plan to post pictures here, as I do not want to lose my job. I did Rippetoe's pracitcal programming. Now I do one set to failure of: squats, deadlifts, chin-ups, & dips. When I say failure, then I mean absolute failure. People always look at me like I am a freak in the gym.
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@Norwegian-Mugabe said in General discussion HIT strength training.:
@TumescentPeanus Is there any reason to train the upper body for longer sets than the lower body? It does not make sense to me.
I find that small muscles like delts don't get exhausted nearly as quickly with a given percentage of 1RM. Taking say 90% of that, I can do 4-5 squats, 3 deadlifts, and 5-6 overhead presses + a clean to get the bar up to my collar. Might have to do with the fact that I'm moving less weight in absolute terms. Might just be my lack of lower body endurance, I always had weak legs as a kid.
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@TumescentPeanus You should perceive, think, and act in all areas of life. It is good that you shape your strength program to your own physiology. Do not be afraid to try out things, and always reevaluate what you do.
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@Norwegian-Mugabe what does it mean to perceive
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@raypneat perceive is the way children view new things and experiences. Try to mimic the way children interactes with new experiences. You will grow more and better if you are able to view the world in this way.
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Mangan on Why strength training is important
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