Im sure this has been asked many times on here, but whats the thoughts on High IntensityTraining? I know High Volume is the norm, but the high intensity pill makes sense
Opinions? HIT vs HVT
Samuel Wright
Noah Price
Checked. Also I’ve switched from HVT, where I made not a lot of progress training 2 hours a day 6 days a week to HIT. I’m making good gains now and only training twice a week max for 40mins.
Wyatt Rogers
HIT works for big compound movements, but most natty don't respond well to low volume on acessories
HVT works for everything, it's more painful tho
Matthew Hill
From my experience (not much, newfag) HIT is more painful since you go to failure, but from what youre saying, HVT is better for beginners to get the base strength?
Chase King
you see, when you reach intermediate strengh on bench and squat, you DONT want to go to failure, or it will be a disaster... also, on HIT the thing gets painful on last reps, you grind one or two. On HVT you grind a lot, its hurting and you can still do some more reps. Also, recovery time increase exponencialy when you reach failure, which may be a problem on big muscles when you get stronk, but not really on small muscles like biceps, side and rear delts
HIT on beginners is very popular cause the progression is really smooth, just adding weight on big compounds every week or session. You can do high volume acessories and high intensity on big compounds
Jaxson Price
checked and on a whim i tried to do 1lmaopl8 for a 10x10 volume training session last night. i'm not huge or strong by fit standards but one plate seemed pretty light....yea i barely fuckin made it the last three sets.
Dylan Thomas
There's mixed views on HIT. Obviously Mentzer was on steroids so he could afford to work out only two days a week with high intensisty and make great gains. Everybody is a little different and different training methods work better for each person. I personally find a strength routine with heavy focus on accessories (bodybuilding work basically) is the best for me.
I'm running a conjugate/westside system which is a mixture of both worlds. Two days a week are focused on High intensity, low volume. Then two days of Dynamic effort which is focused on volume and speed work. Then mini workouts on rest days for recovery.
I will add that Mentzer was way ahead of his time though and probaly one of my favourite bodybuilders of all time. His books are a good rea (Wisdom of Mike Mentzer and High intensity training)
Ryan Wilson
Checked, who is this? Is it the same wrestler dude i see get posted? He looks fucking godly, does he post programs?
Ian Bell
Mike Mentzer. He was a bodybuilder who went against Arnold and arguably should have won the 1980 Olympia over Arnold who people thought he only won because of who he now was. He preached the 'Heavy Duty' method of training which was high intensity with heavy weight for two days a week, to allow the body enough time to fully rest, repair and build muscle. Dorian Yates also used this style of training.
Hunter Cooper
Based mike poster, checked
Honestly it's all personal preference and what you respond to. As a natty, just go in and slam weight around, you'll look like shit anyway. As an enhanced lifter, just go in and slam weight around, you'll grow regardless.
Big eat.
Big lift.
Big gain.
Jackson Butler
>Obviously Mentzer was on steroids so he could afford to work out only two days a week with high intensisty and make great gains.
That's not an argument at that level. They're all on steroids and they all have amazing genetics, so there's still a lot of optimization that can be done.
I think it's safe to assume it's pretty hard to reach true muscular failure. If you can do it and make strength gains, it'll probably work for you. I don't really like how low the frequency is though.
This is what his program boils down to. If you want read the how and why, read heavy duty. Also watch blood and guts
Dominic Bailey
HIT is the only valid method training. The body will not make impressive growth if it is not challenged. If volume drove muscle growth, not intensity, then track runners would have the strongest legs of any athlete type. One set to absolute failure, once a week. I double the amount of reps I can do on a weekly basis, it took me a month to do that with volume.
Caleb Diaz
Muscles still need to be the limiting factor, though. And volume is measured in hard sets, times the muscle was brought close to failure.
Connor Kelly
>you see, when you reach intermediate strengh on bench and squat, you DONT want to go to failure, or it will be a disaster...
why?
Ian Rogers
Evidence shows that
1) failure is not required to maximize hypertrophy
2) there's a dose response relationship between volume and hypertrophy
Knowing this, i think the answer is clear
Luke Miller
Probably cus you'll drop the weight on yourself, to which I say, spotter or smith machine
Bentley Collins
bumping interesting thread also checked
Connor Gray
Oh yeah my post number is quite nice, perhaps further proof Mentzer was based?
Ryder Fisher
High intensity made all my core lifts shoot up
bench: 225 5x5 & 90s to now 105 each arm 5x5 db incline
squat: 235 5 reps to 285 5 reps
deadlift: 385 double overhand max to 385 5 reps double overhand (conventional and no wraps)
overhead press: 135 5x5 to 145x 5 and 175 max (NO LEG DRIVE)
My stats aren’t elite obviously and I still run 10-15 miles/week, but limiting things to just 3-4 exercises with heavy weight for me has made me gain a fuck ton at once as opposed to the 5-8 exercise programs with a lot of accessory movements that got me pumps but tire you out and in 4 hours you’ll ask “do I even lift”
>also throw in zercher lifts, reeves deadlifts, and my hex bar farmers walk going from 3 plates on each side to 3 plates and 35s on each side
Camden Rivera
High Intensity/High volume isn't really a good way of breaking down training philosophies.
A better dichotomy would be between whether or not you intentionally progressively overloading your training either via beating the log book on a single maximal set/rest pause or by adding sets/5 pounds a week to sub maximal sets over a training cycle, and still increasing the weight over time.
Effective training for non genetically gifted individuals must include some form of intentional progressive overload, the best way to achieve that is based off of individual response/what type of training you'll actually do.
Robert Garcia
I always hear these stories of people getting past their plateau and getting sick gainz from HIT, but always wondered if it was legit, good to know it works
Sebastian Foster
>That's not an argument at that level. They're all on steroids and they all have amazing genetics, so there's still a lot of optimization that can be done.
That's I followed that part up with "Everybody is a little different and different training methods work better for each person"
Benjamin Clark
>Big eat
>Big lift
>Big gain
Based grug posting. Just slamming weight around seems to be my method at the moment, until I get proper equipment and my base strength up
Oliver Garcia
>That's not an argument at that level.
You can't hope to emulate EXACTLY what they did if you're a natural, obviously
Jordan Wilson
Imagine not doing bulgarian lite and gettin the bugez body
Ian Moore
What if I incline press 3pl8? I'm supposed to just jump under it after some pec flies?
Jeremiah Cook
And that part needed to be in there. But the part I quoted implied HIT's success was due to roids. If that was true, Mentzer wouldn't have gotten that far
True, but the logic behind the a program should be the same, natty or not. For high volume, you can't expect natties to handle the same amount of volume. With high intensity however, I doubt natties are in some sort of risk. If anything, a roider would run a higher risk of snapping something up, compared to a natty, due to muscles getting stronger faster than tendons and ligaments do. The difference might be that natties can't bring the muscle to the same degree of muscular failure and therefore get less gains than a roider would but that's no news.
You're not supposed to bench 3pl8, no. Obviously, since the muscle is fatigued you'll bench less. As with any program, you will start easy and ramp it up
Sebastian Morgan
ITT we pretend periodization of volume and intensity is not possible
Cooper Flores
yeah it seems bro splits with many exercises per day are great for noob gains and building a base but once you’re intermediate then you want high intensity
Christopher Watson
HIT any day of the week
1-2 compounds ramping up to top set of 4-6 reps, top set should be RPE10 (5 sets in total)
2-3 accessory lifts 2-3 sets each 6-12 reps till failure
3 times a week
Aiden Ward
Thats high volume, big brains.