High intensity training for superior results
Recently one of the largest guys in the gym told me I can, as a weight lifter, expect to be hurt about 60% of the time.
What?! No thank you. As somebody who is had three athletic-related surgeries on three different body parts, I have been seeking a technique & approach to weight training allowing me to gain muscle & speed – while remaining injury free.
I found it in high intensity (HIT) training. HIT training originated with Arthur Jones, maker of Nautilus exercise equipment. Jones believed the giant majority of bodybuilders were engaging in extreme overtraining. Men like Joe Weider advocate training several times a week – for up to a few hours at a time.
I don’t know about you, but I find this impossible: Individuals who can put up with this immense training volume are either on steroids, genetic freaks, or teenagers yet to feel the slowing force of time.
HIT training, on the other hand, advocates doing one intense set per bodypart. Before you roll your eyes & insist it is impossible to grow from one set, you need to understand my definition of intensity. I mean taking a set to complete failure, to where you cannot move the weight at all.
Take a set of lat pulldowns: Most guys rock backwards & use gravity to move the weight stack. In lieu try using 80 pounds, & pull the weight down slowly, taking three seconds to reach your chest.
Hold the weight bar on your chest for three full seconds, & now raise the weight slowly over three seconds – you are much stronger in the negative portion of the movement, so they take our time in this part of the lift. One rep now takes a maximum of four seconds.