HIT – High Intensity Training
What Is HIT?
The initials H.I.T. stand for High Intensity Training. It is a system of training made popular by Arthur Jones, and involves working harder, briefer and less frequently then the high volume approach to training. Many famous bodybuilders have used High Intensity Training including Casey Viator, Mike Mentzer, Ray Menter, Dorian Yates, and Mike Mahler.
What Is Intensity?
Intensity is defined as the percentage of momentary muscular ability. And by doing each exercise to the point where you can’t do another rep in good form you assure you have reached as close as possible to the level of 100% of momentary muscular ability.
How Many Reps Should I Do?
You should do as many reps as you can, but you should choose a weight that allows you to do between 5 to 8 reps.
When you can do 8 or more reps with a given weight, add 5% more for your next workout.
What Rep Speed Should I Use?
For normal reps do 2 second up and 4 seconds down. For super slow reps do 10 seconds up and 5 seconds down.
How Many Sets Should I Do?
If you do all your sets as hard as possible there is no reason nor would not be possible to do many sets. Most HIT experts advise no more then 1 to 2 sets per exercise.
How Many Times A Week Should I Workout?
HIT workouts can be anywhere from 4 days a week to only 1 workout every 10 days. A rule of HIT is, as you get stronger the stress is greater and you will need to rest more between workouts.
How Much Rest Between Sets?
You should rest only long enough so that you know you can give you all on your next set, and over time try to rest less.
Dynamic Mobility Warm-up
2×5 32kg KB Press
3×5 32kg KB Bent Over Row
3×5 Weighted Pull-ups
2×5 Weighted Chin-ups
5×5 BB Deadlifts