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June 30, 2008

Comments

Mike

Nick, thanks a ton. So, what would an example workout look like? I know you mentioned 4-8 exercises, but how many sets of each of those exercises? Say I chose squats, leg curls, and calf presses (like you mentioned), how many times would I work thru each of those three exercises? Also, would I do HIT on back and chest one day, maybe legs another day, and arms and shoulders yet another day? Sorry for the plethora of questions, but I have gleaned a lot from your experience. I'm still looking for those rings the gymnasts use, though!

Nick McKinless

Mike,

Try two sets of each (with a warm up as well). So for squats, leg curls and calves you would do a set of each back to back, rest, then do another set of each.

Don't worry about body splits. This isn't bodybuilding. Pick 4-8 exercises for the WHOLE body. ie Squat, Leg curls, Bench Press, Chins, Shoulder Press, Curls, Abs.

For the rings...go here...http://www.torqueathletic.com/ts1/products.php?prod=MA13-1

Nick

trigg

Mike, if you can find online the old Nautilus Journal (#1) by Arthur Jones, it will give about as good an explanation as any of what HIT is/was supposed to be. It is not the final say on it, nor should it be considered all there is to HIT. But it definitely gives an idea of where the roots are, and although some of the info is dated, and even incorrect, the foundations of it are all there.

HIT is really kind of a strange brew of ideas and methodology. Some things "HIT" are really useless and ineffective, and other things HIT are now found assimilated, and further refined, into things like Westside. Over the last few years it has become very hard to separate wheat from chaff, as (unlike most "training systems), it is no longer being pushed and developed by a single person, or a small group of easily identifiable "leaders" (think Westside, again, or Crossfit), nor is it tied to a very specific standard of lifts or performance, such as Olympic lifting. Therefore, so many things called "HIT" today, really are not HIT at all.

Anyhow, probably just added more to the confusion, instead of mitigating it, but for the essence of it, Nick has it down well.

If you would like to just experiment with HIT, especially if you have never done it before, tryi doing something like using it for only one major muslce group. For a start, it might be best to utilize it for the arms and chest, such as a bench press. Try doing 2 sets to complete failure (with a spotter) every 4-5 days on bench press. Use a weight that takes you into the 8-10 rep range before you start needing that spotter, and failure hits you around rep 12 or so. Finish that up with some hi rep dips (just short of failure), and move onto another exercise for back or legs or whatever in your normal style. Only every 4-5 days, do that bench press work to complete failure for 2 sets. Once you take those two sets all the way to 12 reps, easily, and hit failure at around 15, bump the weight up 5-10 lb. See if it has a positive impact on your size or strength after two months. If it does, and you like it, begin to incorporate it into something like the squat, or a machine pullover, etc.

trigg

Correction, that would be "Nautilus Bulletin", not journal.

And I have found one online version, although many should exist.

http://www.timinvermont.com/fitness/b1c1.htm

Nick McKinless

I was hoping you'd come on board to clarify things Jay!

Nick

Nick McKinless

Check out this article from Drew Baye over at www.baye.com...http://www.baye.com/articles/high_intensity_training.php


Nick

Mike

Thanks guys!

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