How was your training method developed?
(1) I have been practicing HIT pretty much since I have started lifting, which is around 20 years, and I am nearly 60 now, so almost 40 years I have been using myself and then later on training other people, from a variety of different people, from ladies who wanted to shape up and loose weight, to professional athletes, professional body builders, so a whole wide range of people that I have used the method on, and refined it over the years. I learned the method really from reading, books by Arthur Jones, and it was Mike Mentzer who was Mr.
(2) Universe, who was kind of using the method as well, and I took the principles that already existed and refined them by studying on myself, keeping records, keeping a diary, which I think it is very useful, so you can see the feedback, what happens if you train a little bit more frequently or less frequently, or doing more volume, and so on, so over the years I refined it to a method that work for anybody, with a little variance, of course, we are all individuals, with different capacities so we have to vary it to the individual, but the principles remain the same. So that is how I have got the information, because there weren't, in the beginning there
(3) was no internet, now you have internet, you have almost too much information, and it can be confusing for people, and also you have a lot of many, of so called "experts" on the internet with really no credential, no experience that are calling themselves coaches and trainers and making a living, but really having no background in order to do that, so you have to be careful with the information these days, and decipher because it is almost too much as I say.
Is HIT a really efficient training method?
- In professional body building circles, when I was competing, I was know as "The Game Changer", that was because I brought a new level of muscularity, size and condition to professional body building, and I did that by training in average 45 minutes, 4 times a week, when many of my competitors were training 2 or 3 hours a day, around 6 days a week.
- So, I proved that this method is more efficient, you get better results in a shorter period of time, and I believe I've got the most out of my potential where some of my competitors didn't, because they were spending too long in the gym, and not following the principles of high intensity training.
The Pillars of High Intensity Training :
(1) So, the first pillar of High Intensity Training is the intensity of the training, second is the recovery, third is the overcompensation so, a there is a little story, an analogy that I used often in seminars and it is very simplistic but I think it gets the point across. So, muscle growth is an adaptation to a stress, so you put an unusual stress on your body,
(2) in this case on the muscular system in order to get a reaction. So, the analogy is, let's say you have some sandpaper and you rub it on your palm until you break the skin and it's red, and it is bleeding a little bit, if you allow that enough time to recover, then the skin in the end will be a little thicker a little harder, you will get calluses on your hands like I have from
(3) lifting all the weights over the years, but let's say that didn't allow enough time. First of all the intensity, the stress needs to be adequate in order to cause a reaction, so you need to damage the skin a little bit, so let's say it is a little red and it is bleeding, and you don't quite allow enough time for recovery, for that to heal, and you rub it again, you really not gonna be
- anyway, you just gonna get some sore hands, so it is very simplistic but it gets the point across, another example is going out in the sun, your body perceives a stress from the sun, so your skin will produce more melanin, makes you skin a little darker, try to protect from the sun in the future, so that is basically what it happens with the muscle growth, your body senses that is receiving a stress that is not use to, than it needs to recover from that stress and overcompensate
- to protect itself in a future, so it is very important that you pass a certain threshold of effort or intensity, because if you are working within a zone of comfort, the body has no reason to react, the body just try to keep the status quo, so you need a stress in order to recover, you need to be able to recover from that stress, so those were the pillars of the HIT training.
What other benefits does HIT method bring?
Apart of the obvious physical benefit that you get of doing weight training, high intensity training, there are other benefits, you gonna learn to be consistent, you gonna learn discipline, and these can apply to really any other areas of your life, you need to have focus, you need to have discipline,
to succeed in anything, to succeed in business, in the relationships, anything in your life, this is gonna make you more positive and confident person because you're gonna face challenges in the gym, and you are gonna overcome those challenges, and then other challenges in life are gonna seem easier, so you gonna get more than a physical benefit from a training system.
HIT Overview and Benefits:
| Aspect | Description |
|---|---|
| Definition | High-Intensity Training (HIT) involves performing exercises with maximum effort or resistance for a short duration, typically followed by a rest period. |
| Workout Duration | HIT sessions are often shorter than traditional workouts, ranging from 15 to 30 minutes. The focus is on intensity rather than prolonged exercise. |
| Intensity Levels | Workouts are characterized by high intensity, pushing individuals to their limits. This can involve lifting heavy weights, performing explosive movements, or engaging in high-intensity cardio. |
| Types of Exercises | HIT can include a variety of exercises, such as weightlifting, sprinting, bodyweight exercises, and high-intensity interval training (HIIT). The selection depends on individual fitness goals. |
| Training Frequency | Due to the intensity, HIT sessions are typically performed 2-3 times per week to allow for proper recovery. Overtraining can be a concern, emphasizing the importance of rest days. |
| Muscle Adaptation | HIT promotes muscle adaptation by challenging muscle fibers, leading to strength gains and improved endurance. It can also stimulate the release of growth hormones, contributing to muscle development. |
| Caloric Burn and Afterburn | High-intensity workouts can lead to an "afterburn" effect, where the body continues to burn calories post-exercise. This can aid in fat loss and metabolic rate enhancement. |
| Benefits | - Time Efficiency: Shorter workouts make it easier to fit into busy schedules.<br> - Improved Cardiovascular Health: HIT can enhance cardiovascular fitness.<br> - Increased Metabolism: Supports weight management and fat loss. |
| Considerations | Individuals with certain health conditions or beginners should consult with a fitness professional before starting HIT. Form and technique are crucial to prevent injuries. |
| Sample HIT Routine | 1. Warm-up (5 minutes)<br> 2. High-intensity exercise (e.g., sprints, heavy lifting) - 30 seconds to 1 minute<br> 3. Rest or lower intensity (1-2 minutes)<br> 4. Repeat for 20-30 minutes<br> 5. Cool down (5 minutes) |
HIT Basics: Efficient Workouts Q&A:
1. What is High Intensity Training (HIT)?
Answer: High Intensity Training (HIT) is a style of workout that specializes in short, intense bursts of physical pastime accompanied through brief intervals of rest or decrease-depth exercising. The purpose is to maximize exercise intensity and efficiency in a shorter quantity of time.
2. How does HIT range from traditional exercising workouts?
Answer: Unlike conventional workout routines that involve longer periods of mild-depth exercise, HIT emphasizes brief however extreme intervals of exertion. This method is designed to stimulate the frame's adaptive response and sell muscle boom, cardiovascular fitness, and average energy.
3. What are the key concepts of High Intensity Training?
Answer: The key ideas of HIT include performing physical games with most attempt, reaching a factor of muscle failure or close to failure at some point of every set, the use of compound moves that focus on more than one muscle groups, and bearing in mind ok relaxation and healing between classes to keep away from overtraining.
4. Is HIT suitable for all and sundry, irrespective of fitness level?
Answer: While HIT can be adapted to one of a kind health tiers, it may not be suitable for beginners or people with sure fitness situations. It's essential to begin steadily, listen to your body, and seek advice from a fitness professional or healthcare company to determine if HIT is appropriate in your man or woman occasions.
5. What are the potential advantages of High Intensity Training?
Answer: High Intensity Training has been related to numerous advantages, which include multiplied cardiovascular health, advanced muscle energy and endurance, more suitable metabolism, and time efficiency. Additionally, HIT may be a appropriate option for individuals with