HIT (high intensity training)

HIT has been very popular with bodybuilders, especially Dorian Yates and Mike Mentzer. This typical method is pretty much in the gym and out in 45 minutes. This is a sensible method and should be done with high intensity. For example, only 45 seconds of rest between sets and 2 minutes of rest between each exercise. Dorian Yates became known for this method, while his competitors used low intensity, high volume methods.

DY’s HIT was a little different from the others. While others used the 3 working sets but still high intensity method, Dorian would go even further to shorten the time of his workouts and make it even more intense using a 2 warm up + 1 working set method. This means that the first warm-up set would be light, a set where you can easily do 12 reps but not too much. The second is ‘heavy’, this means a weight where 8-12 reps becomes challenging. An example of this would be, if I were to do a 40kg dumbbell press as my main working set, I would use 35kg for the heavy WU. The third set, which would be the ‘working set’, is a complete set. EVERYTHING should go in this set. Don’t think “oh that will do, save some energy for the next exercise or set.” This is the purpose of HIT training. Going all out and going all out doing another set afterward would be pointless because your muscle has been maxed out there and can’t be worked anymore.

HIT should not be used throughout the year. 6 weeks of HIT, then you will need a decrease in intensity. Your body will hit a wall at some point and need to recover, this is the maintenance phase where you drop the weight and intensity for a week or so, ready to hit hard again. You have to remember that with HIT progression is key, even if it’s a 1.25kg progression each workout, it will add up!

the representatives

Now let’s move on to the actual repeat motion. When bench pressing, for example, most people lower the bar down at the speed of light and back up again. There are 2 things wrong with this.

1. There are 3 parts in a repetition.

2. Muscle fibers have not been worked to their potential.

Yes, that’s right, a rep is not just the push, bend or pull motion, it has 2 other parts that are key to muscle growth. In my opinion, the most important thing would be the negative part of a repetition, for example, lowering the bar to the chest when bench pressing. By doing it in a controlled and slow manner, you will feel the tension your chest is under and is increasingly backed by scientific research that it actually stimulates the muscles MORE than positive movement. (the pressing movement of the bench press or the pulling movement of a row)

The second part is the stationary part of the repetition. Doing the bench press as an example again, when the bar is lowered to just above your chest, that’s when your chest is using the most muscle fibers to hold that weight. Pausing at that point would put the muscle under additional stress and work it harder. This technique can be used in most exercises.

Now being lit by all 3 parts of a rep, you can now use all 3 while doing a rep to build intensity. Maybe just add the slow negative movement and then alter with the pause repeat. This is what DY wants in his method work set, a total push of that muscle. For example, just lift the bar with 100kg for 8 reps and you can’t push the bar up anymore, have your training partner lift the bar and do some negative 2-3s at the end to kill him, or maybe do a few reps forced too. By combining these techniques, you are on your way to destroying any muscle fiber in your path.

drop sets

This technique is one of the best out there for building up the intensity and possibly making you cry like a girl (leg extensions!) then right back at him. 3-4 sets of drops is ideal as the weight you come down to would be too light and you won’t get any benefit. e.g. leg extensions: 90kg-75kg-60kg-45kg

SHAPE

Good form is vital when doing high intensity. Don’t go to the gym and lift a dumbbell that is too heavy for you just to increase the intensity. This is impossible. You need to find a weight that you struggle at but can still use good form. DY always used good form no matter how hard the rep got. The most important thing about this is that you can feel your muscle working, the mind-muscle connection. Once you can do this and progress, you’re in gold.

Routine

• Day 1- Deltoids, traps, triceps, abs
• Day 2- Back, rear deltoids
• Day 3- Rest
• Day 4- Chest, Biceps, Abs
• Day 5- Rest day
• Day 6- Quads, Hams, Calves
• Day 7- Rest

* – indicates heating set

Biceps

Incline Dumbbell Curl

* 1×10

1×6-8

EZ-curl barbell curl

* 1×10

1×6-8

nautilus curls

* 1×10

1×6-8

triceps

Triceps Push Down

* 1×15

* 1×12

1×8-10

Extensions with bar EZ-curl lying down

* 1×12

1×8-10

Go back and read Delt

Hammer Strength Pulldowns

* 1×15

* 1×12

1×8-10

barbell rows

* 1×12

1×8-10

Hammer Strength Single Arm Rows

1×8-10

Cable Rows (overhand grip)

1×8-10

Hammer Strength Rear Deltoid Machine

1×8-10

Incline Dumbbell Raise

1×8-10

hyperextensions

1×10-12

dead weight

* 1×8

1×8

Chest

Incline Barbell Press

* 1×12

* 1×8

1×8

Hammer Strength Seated Bench Press

* 1×10

1×6-8

Incline dumbbell fly

* 1×10

1×8

cable crossings

1×10-12

back

smith machine vises

* 1×15

* 1×12

1×8-10

sitting sides

* 1×12

1×8-10

Single Arm Cable Laterals

* 1×20

1×8-10

Dumbbell Shrugs

* 1×12

1×10-12

Legacy

leg extensions

* 1×15

* 1×12

1×10-12

leg presses

* 1×12

* 1×12

1×10-12

hack squats

* 1×12

1×10-12

Lying Leg Curl

* 1×10-12

1×10-12

Stiff legged deadlift

1×8-10

single leg curl

1×8-10

standing calf raises

* 1×10-12

1×10-12

Seated Calf Raises

1×8-10

The above routine doesn’t need to be done exactly the same, but you can see how it worked and how your sets performed. Incorporate his method into your routine on using his 2 warm up 1 working set method. 3-5 exercises per body part.

Thanks for reading and remember to do all of this without the right nutrition it’s worth nothing, nutrition must be perfect along with a good workout. Good luck!