High intensity training is based on the fundamental principles of high effort, low volume, and low frequency. Training in this style is not only the most effective and sensible way to train, it is also the only method which is backed completely by physics, biology, physiology, and motor learning. HIT is not based solely on opinion or experience like much of the mainstream advice regarding strength training, nor is it based upon suspect Eastern Bloc research or other types of pseudo-science. HIT is based on both true scientific principles and the experience of countless athletes who have used a high intensity protocol. It is quite simple to develop a basic program of high intensity training which will develop strength and muscular hypertrophy to a higher degree than any other type of program provided that you follow a few rules:
- train with a very high level of intensity...many people fail on HIT protocols due to their insufficient effort.
- resist the urge to go to the gym before you are fully recovered...you must wait for localized and systemic recovery to occur, which usually takes at least three days of complete rest
- train the entire body in each session (which should last 15-35 minutes), using one set per exercise
- make strength increases your highest priority...attempt to progress in either load or repetitions at each session
- each repetition must be completed at a slow, deliberate, high tension speed to eliminate momentum
- training must be tailored to the individual...each athlete has different levels of stress tolerance and recovery ability, so training must be regulated to ensure that the athlete is receiving the optimal amount of exercise
- always keep in mind that more is not better...the goal is to apply the least (or exact) amount of exercise necessary to elicit the best result; anything more is too much and anything less is not enough
- if you are training hard enough most of these rules about recovery go without saying because you will be so exhausted that the possibility of doing more sets or more frequent sessions will not cross your mind.
It is usually a good idea to start training with an initial frequency of twice per week (i.e. Monday and Thursday) and reduce frequency from there if necessary. If you are a beginner to HIT, you may find that this is just right. However, as you near your genetic potential and strength gains come less frequently, it is probably necessary to reduce frequency to once every five days or once per week for continued progress. As you become stronger and larger, the body can tolerate less exercise because of the increased inroad on the body's recovery ability; your body takes longer to recover from a set of 20 rep squats with 400 lbs. as an advanced trainee than it did with a set of 250 lbs. as an intermediate trainee. If you find that the frequency that you started to use, i.e. twice a week, is not yielding results, try reducing your frequency by a few days.
As I have already mentioned, it is necessary to wait until the body is fully recovered before training again. This includes not only the recovery of the trained muscle, but also the entire body as a whole. The training process is as follows: application of stress (training) ---> fatigue ---> energy replenishment ---> localized recovery ---> systemic recovery. It is necessary to allow this cycle to run its course before engaging in another session of strength training. Without allowing the full recovery process to take place, you are only hampering your results. The length of this process varies greatly, so training must be regulated according to the individual.
Recovery ability is your body's capacity to recuperate from a stress. The body does not have an infinite capacity to recover; once you surpass your capacity it will be unable to adapt because the stress is too great. High intensity training must be applied in the smallest amount possible to elicit the best effect, because any more than the minimum required is counterproductive. Any work you do is an inroad into your limited recovery ability, and the goal of training is to make the smallest inroad that will still enable you to make optimal gains in strength. The sequence goes like this: inroad ---> compensation ---> overcompensation. Although I am not a Heavy Duty follower, I read an article where Mike Mentzer used a great analogy in one of his articles explaining recovery ability. He explained that stress (in this case, strength training) digs a hole (inroad) into the soil (recovery ability). The higher the volume and intensity, the deeper the hole (inroad). One must regulate training to get the hole to the exact, minimum depth that would bring about the best result. After the hole is dug, you must give it time to fill back up (recover). However, when the hole is filled back to where it was before, you have not made any progress; you have merely returned to your previous strength level (compensation). You must allow extra time for dirt to build up on top of that, which will then start to build a small mountain where the hole used to be (overcompensation). Hopefully that explanation shows you the importance of waiting for full recovery - you can never hope to achieve great strength and muscular size if you keep knocking down the mountain before it is built.
Volume is also an important aspect of the training regulation process. I believe that between 3-7 main sets per workout are sufficient, assuming that the sets are to momentary muscular failure. If you are truly training all out, then this will be all you can tolerate without becoming physically ill. Again, you must determine how much stress you can tolerate without making too much of a "hole" in your recovery ability. If you are an athlete, especially one in a physical sport like football, you must also pay attention to injury prevention. This often requires more sets to work on small areas such as the neck, ankles, wrists, and hip abductors and adductors. However, for the main muscles of the body (legs, back, torso, arms), 3-7 sets is usually the rule. Avoid the temptation to add extra sets of unimportant exercises, as this is merely an inroad into your limited recovery ability and will probably do nothing to increase strength or hypertrophy.
Because you are limited to such a small amount of sets, it may seem difficult to train all of the important muscle groups. However, the task of hitting all of the major muscles in a few sets is easily accomplished through the use of multi-joint exercises. By concentrating on heavy, basic movements for the legs, the upper body pulling muscles, and the upper body pressing muscles, you can effectively train the entire body in very few sets. Below are my opinions for the most effective compound exercises.
Leg/Hip Exercises
- squat
- trap bar deadlift
- deadlift
- one leg deadlift
- tru-squat/leg press
Upper Body Pulling Exercises
- compound row (horizontal)
- seated row (horizontal)
- dumbbell row (horizontal)
- barbell row (horizontal)
- chin (vertical)
- pulldown (vertical)
- pullover (vertical)
- shrug (vertical)
Upper Body Pressing Exercises
- parallel dip (vertical)
- overhead press (vertical)
- bench press (horizontal)
- chest press (horizontal)
Each workout should consist of one leg/hip movement, one pull, and one press. If you can tolerate more (which most can), try doing one leg/hip movement, a vertical pull and press, and a horizontal pull and press for a total of five sets. Another option is to try doing two leg/hip movements, one pull, and one press. Again, you must be able to recognize your own tolerance to stress. Personally, I thrive off of two leg exercises per session. One of my trainees can only tolerate one hard set, or else his progress slows or stops completely. Another trainee progresses better with three leg exercises (although this is a rarity - he has a very high amount of ST fibers in his legs). Without performing fiber type testing, which is not usually practical for most people, the best way to figure out your ideal number of sets is through trial and error. I would suggest starting with two leg/hip movements, two pulls, and one press, and then volume can be increased or decreased from there. If you are an athlete, try to keep the ratio for front to back at about 1:2 for the sake of muscle balance. After your strength training session, be sure to train all of the weak links (rear deltoids/rotator cuffs, abductors/adductors, etc.) through manual resistance or specialized machines. Preventative maintenance is paramount in sports training; the importance of strengthening injury-prone areas cannot be overlooked. PART TWO COMING SOON
