Jay but still after time and years of HIT training we're still going to have are sticking point of growth and stimulation and obviously genetic potential so again naturally we're truly only going to get too are natural potential and if we can gain a pound a year of muscle we really did something, but obviously HIT training logically is by science the number one way on paper , especially for longevity but truly what ever style your doing if your training correctly with intensity and eating correctly and recovery is on point you will make it to your genetically God given size, now the question is what is the right choice for life time lifting, I'm 58 and full-body workouts all ways seemed to be the ticket for me, and it's probably because of the recovery factor.
If failure is defined as inability to complete a full rep with good form, but your strong range is still not fatigued because you could continue with partial reps will those fibers grow and respond even though they are not fully fatigued. The only fibers that truly reached failure are the ones activated in your weakest range (unless you do partial range reps to failure for your strong range)
Thats probably why he adds an bicep, tricep, hamstring and quad- isolation movement in his routine. To adress those muscles that MAY not be completely fatigued by the compound movements.
There are at least three ways to fully train any muscle: positive failure, negative failure, and static hold failure. If you train to positive failure but not the other two, you leave potential growth on the table. You can always do at least 2-3 negative reps after you have failed on the positive side, and static holds are always possible after that. So there always ways to activate the maximum number of fibers.
Doing complete full range to hit your weakest part is going to bring them to the same level in time, don't try to grow just the strongest point of the muscles range
Usually if you move with slow cadence, it fatigues the full range completely without need for partials. Especially if you do a super-slow eccentric on the very last rep.
Great Vid Jay. Couple of Questions tho. Why do you think this information isn't more spread? Is it relatively new data? Also, do you know of any good magazines/websites that post findings or have articles about this sorta topics (the more scientific side of things and not the gimmicky shit)?
Hi Jay good talk much appreciated, could this be achieved with a kettlebell program as more reps would be involved. I have a 16, 24 & 32 kg kettlebell and I'm 66 years of age, I can do 200 reps of kettlebell swings with a 32 kg kettlebell (sets of 20 swings) however I have tried one set and I could only do around 50 in one go and then had to revert to sets of 20. I don't try movements at the moment above my head such as snatches as I have bursitis in my left shoulder.
Can you rest too much? Mike Mentzer advised that the absolute minimum days of rest should be three. If I feel recovered in two days should that be my rest period and if I don't go and wait another day or two would it slow down the gains?
Mentzer’s doctrine was great but far from perfect. He neglected the fact that recovery rates are highly individual and determined by your genetics and environment. If you feel recovered in 2 days, you most likely are. Don’t be afraid to train again! But maybe hit a different muscle group.
@@sebastianb.5361 You are not understanding the basic premise: recovery ability is limited. It takes three sometimes 4 days for a body to fully recover from a HIT well executed workout. Some physiologists say it might take weeks for a body to fully recover from super-intense workouts. Training another bodypart before recovery is complete will result in no muscular gains, possibly regression. When you workout, no matter what bodypart you train, you "dig a hole" in your recovery ability. Your body needs to fill back in what you've lost from the workout before it can then grow. If you do 10 sets of squats on one day, your recovery ability is depleted....and until you replenish what you've lost from that workout, you won't start to grow. If you train your arms before your body has not only recovered what it lost from your squat day it doesn't matter if you train a different bodypart....you did not allow your body the ability to replenish itself, let alone grow.
Question: If one set to failure per exercise per week is all that is required to reach your genetic potential with muscle growth, does that translate to running? Do you only need one very hard run a week to eventually maximize your running potential?
