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H.I.T. High Intensity Training

HIT or High Intensity Training has its principle in the thought that overtraining begins, when the muscle has been shown its limits. When you reach muscle failure, this is a signal that the trained muscle is not strong enough and needs to grow. By repeating this signal (Doing multiple sets to failure) you just overtrain your muscle. Overtraining leads to smaller weaker muscles. HIT Training Routines are shorter and more intensive then common training routines. To intensivice sets, techniques like supersets, intensive reps or negatives are used.

 

 

Technical descriptions: HIT Training Routines

  1. Principles of high intensity training
  2. Amount of Sets per Training Session
    Once you go to failure at an exercise, the muscle has been shown its limits. This is a signal to the brain that the muscle is not strong enough. By doing more sets then necessary, you are repeating this signal what leads to overtraining. => As a result, you will gain smaller endurance muscles. Furthermore multiple sets lead to more lactic acid production => hinders growth too.
  3. HIT Recovery principles
    Growth and Recovery start right after the last repetition of your workout. Training = Partial destruction of muscles. Intensive training causes micro fissures in your muscles, whichs regeneration begins when you finish your workout. Just like after a bone fracture, the fully regenerated bodypart should be stronger then ever. So you should actually be stronger in every single training session. If you are not, you should reconsider rest-time, protein intake, etc. Some "Hitters" (They don`t like to be called hitters), only train every 10 days.

 

 

Trainer advice: HIT Training Routines

  • Begin with 2 full body workouts per week.
  • Don`t to more then 2 sets to failure per muscle group.
  • Get enough rest between workouts.
  • Never work out more then 60 minutes. (Preferable 30 to 45 minutes)
  • Don`t mix in cardio acivity.
  • Don`t mix in intensive stretching.
  • Do 8 second reps. 3 second up, 8 seconds down.
  • Use the same exercises every time and write down the weights u used.
    This is to see if you really got stronger since the last workout. Also do the exercises in the same order .
  • Less is more

 

 

Videos: HIT Training Routines

  • None

 

 

 

 

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