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Mike is actually a big advocate of HIT, he did it exclusively for years when he started training and I`m sure he wouldn´t disagree with Jay on the principles mentioned in the video.
I like that there seem to be many different flavors to HIT, Yates, Mentzer, Jones, Dr Ken, Darden, Machines, free weight, isometrics, full body, split and more.
I've tried all different forms of weight training over the past 20 years. Nothing has given me steady results with the least amount of time as well as avoiding injuries like Hit. I always knew there was a better way and of course hit is the only thing that has passed the test for me. I think to those who don't think it works as well as something else to those people they don't understand the philosophy and how to apply the techniques correctly. A second bonus is I find the last rep and pushing for intensity very thrilling and satisfy something deep inside me that nothing else really ever did. I feel some people can't handle intensity or are scared of it etc. But once you understand it it's incredible. thanks for the great videos like always Jay! oh and good advice I'll have to go out and get a bag of firewood to throw around lol kidding
I agree. The learning curve of effort vs recovery took me a couple months to really get dialed in. John Heart explaining 10 second effort in the failure before forced reps, holds, etc etc. The 10 second attempt to fully recognize failure, was an eye opener.
@@gregkillian8216 sorry I should've been more clear as I pointed out about pushing hard is the best part. I meant by Least amount of effort I meant only a couple of short workouts per week compared to let's say working out for hours each day. The few workouts a week I meant as less effort compared to working out for hours each day but not about how intense one must push during each workout. Sorry I should've been more specific. I edited my comment and changed the word from effort and replaced it with the word time. That should help clear it up. thanks for pointing it out though! Stay strong
IMHO, this is one of the most important videos you’ve ever made. I don’t know if you would agree, but I feel like you have been guilty in the past of being dogmatic and overly dismissive of other methods of training. But I’ve noticed and admired your approach differ over the years and I think you serve yourself, your business, the HIT community AND anyone who watches your content - so much better the way you approach things now. For example the way you never get butt-hurt by comments that are clearly intended to be insulting, but take the time to concisely question that person on how they got to their position and point out the reasons you got to yours. That is so much more powerful. I get that people act up to raise their views, but I’m glad you’ve found a level of success where you don’t need to do that and can be yourself, of which a large part is helping people in a rational and objective way. 💪
I think it’s quite normal when one’s a beginner on a “new” thing to look at things as either black or white. Right or wrong. Problem with HIT is when the teachers are themselves newbies and oblivious about the real principles fundation. They spread BS and dogmatism turning this into a cult, that later on people will dismiss for a new cult.
Many roads lead to Rome, but H.I.T is a group of professional individuals using their expertise and experiences with clients to find the safest and best way to the city.
NOTES: High Intensity Training is a set of a few basic, logical principles: 1. Train as hard as you can, ideally to muscle failure - the harder you push the more motoneurons are activated. The more motor units are contracted the more muscle fibres are stimulated. 2. Don't train too much and too long - don't train with too high volume, don't make workouts too long. Do not overtrain. 3. Don't train too often - don't train with too much frequency. Take longer rest, so you don't produce so much stress that your body cannot adapt and recover from it. Exercise is a stress and there is a point of diminishing returns and a point where you will start to see the opposite effect of improvement in physical capacity. You will see a reduction in physical capacity, this is what overtraining is. 4. Move relatively slowly with control so you don't destroy your joints in the process of stimulating your muscles. Controlling the weight relatively slowly does not mean it requires 10 seconds. It means control the upper and lower turnarounds. Do relatively slow negative to maintain continuous loading. Go relatively slow on the positive phase so that way momentum isn't carrying the load. The point is do the minimum amount of exercise necessary for the desired result. HIT has been around for a long long time. It's just basic exercise physiology principles based on how to recruit motor units; based on how to adjust your training volume and frequency to what you can recover from and adapt to. Books: "Strength Fitness. Physiological principles and training techniques" - Wayne Westcott "Building Strengh and Stamina" - Wayne Westcott "A Practical Approach to Strenght Training"- Mat Brzycki "High-Intensity Strenght Training" - Ellington Darden "Body By Science" - Doug McGuffin [If you read this and you have problems with your gums and teeth, check out Dr. Ellie Phillips' Complete Mouth Care System on YT. It works; she's like the Mike Mentzer of mouth care]
I've played with different styles of strength training including kettlebells, high rep calisthenics, progressive calisthenics, dinosaur training and for my goals as an older guy who does martial arts as a hobby H.I.T seems to work. This type of training leaves me the time and energy to do other things like spend time with my kids and develop the other athletic qualities I need for my martial arts such as conditioning and flexibility.
Biggest thing IF YOU GUYS DO HIT DO LIGHT DSILY CARDIO. We’re already lazy as HITers. And I believed everyone saying f cardio. But no especially for ADHD people doing daily light exercise is great for your brain. And BODY. To get optimal health u need to walk 7,000-10,000 steps a day. If ur doing HIT ur likely not getting that. YOU CAN DO LIGHT CARDIO DAILY DO IT YOULL FEEL WAY BETTER 10-30 mins 110-140 BPM. Watch. That’ll make u feel better mentally which will help u diet n sleep n everything
While there are countless benefits to not being sedentary throughout the day, there is no must for any minimum number of steps or cardio. The optimal way to improve cardiovascular health is by doing proper exercise.
@@JohnSmith-kz6wu from someone being sedentary n doing proper HIT it’s not enough n not healthy or possible to maintain low stress w out that lightly cardio experiment
I wish that there were presently something like the old Nautilus clubs of the 1970s and 1980s, which were modeled on the HIT training principles developed by the late Arthur Jones. The only facility which currently utilizes Jones's methods exclusively is Kieser, but Werner Kieser's clubs, which he started in Switzerland in the mid-1970s and are doing well in Europe and Australia, lamentably have no locations in the USA.
One thing that can’t be disputed is the attention to safety that H.I.T. preaches. I used to get strains multiple times a year using momentum on exercises, even when I thought I was practicing good form. Wrists, low back, groin; you name it. When I decided to drastically cut down on the momentum, the exercises felt better, have yet to strain anything in more than 2 years of this training, and I am at my most muscular I’ve been in my life. It is not the only way, but imo, it is the best way of working out.
Im laughing at the gym culture comments 😂 because as cliché and stereotyped as they are they are 100% true ive seen this for years when i was operating and working out on bad info doing the shakes and 3 set mumbo jumbo i did try to work out hard though i was just doing it all wrong hurting myself alot ... i found hit when i found this channel i knew immediately this is the right way to become strong and healthy safely, now at 63 its been a godsend and i am easily stronger than pretty much all the 20 and 30 something bros in the gym thanks jay!
I'm dialing back from a 10/10 cadence to something closer to 5/5 and finding that I can lift significantly heavier weights for the same TUT as the slower cadence sets 10/10 seems to be best suited for isolation exercises, along with higher TUTs The key is to be open minded and open to experimenting within the framework of common sense training
The goal is not to lift as much weight as possible. Ideally, you should use the least amount of weight that allows you to achieve momentary muscle failure within 1-2 minutes.
20 seconds a rep is ridiculous. 8 to 10 seconds max will suffice just fine. The object is to taken mometum out of the equation as much as possible. And a 10 second complete rep will do just fine.
@@fender1000100 10/10 cadence is not ridiculous, it actually allows you to have greater control over your form, thus making the exercise safer. The goal is not to just take momentum out of the equation, it's to perform the exercise as safely as possible while still being able to deeply fatigue the target muscles within a relatively short time period.
Yes but I maintain 20 seconds is ridiculous. Even Mike Mentzer the reason most of these guys even exist. Wouldn't have someone train that slow. 3 to 5 seconds for the positive and negative is plenty. And I've got great results as a 60 year old HIT trainer doing so. Once you have blood in the muscle and your form is decent injury will not happen. Ego lifters who don't warm up and have terrible form. Swinging the weights all over the place. They are going to get injured at some point. I've never had an injury in 40 years. I know what I'm talking about.
@@JohnSmith-kz6wuwouldn’t the goal be to be able to lift as much weight as possible but also being able to control that weight and push it to your ideal rep range at the same time?
I can personally attest that it wasn't until I found slower cadences, there were some exercises that I felt limited mind muscle connection. Since incorporating slower cadences (no faster than 4 seconds+, 6 seconds -) just about all exercises I perform are so much more effective and I have some of best progress I've made in years, and ZERO injuries. 4 sec.+/6 sec.- is my fastest cadence, but 10 sec+/10sec- is what's used in about 2/3 of my exercises. Thanks so much to you, Dr Doug and Drew Baye. It's not a mindless cult, it's a culture based on practical, common sense, research based principles
Very good. Bob Hoffman actually wrote about 10 seconds up 10 seconds down in the old Hoffman courses. Unfortunately, I can not recall the time frame. It was used as a plateau buster.
It's good that you cleared some misconceptions that I had about the HIT principles in this video. I train 5 times per week and I absolutely murder myself every time in the gym. Naturally, the thought of training only once in a week with only 5 exercise with one set of each would sound like blasphemy to someone like me. Before watching this, that was mostly what I would think about the HIT method - that is, it is to do the absolutely bare minimum work because you just can't stand training for some reason. I just checked my training logs for the recent weeks and I have been hammering at around 200 sets per week for quite some time already. The human body is very durable, apparently. I definitely train as hard as I can, at the moment, I would say. In the weekends, however, I recover like Jason Voorhees or Michael Myers after having been totally annihilated to come back to wreak havoc and cause panic at the local gym again and again.
Mike always stated positive 1 to 2 seconds of rep. Hold one sec on top then 3 to 4 seconds on way down eccentric phase. As Mikeshis client and friend john heart stated that for the dvd mike vid with markus he only then experimented with slow concentric phase before he died
If you want basic health and functional ability, *_yes._* Horizontal push and pull. Vertical push and pull. Squat or leg-press. Hip hinge (straight-leg deadlift or hip raise). Don't perform 2 pulls on the same day. Don't perform 2 pushes on the same day.
So you're advising against a push day, pull day and leg day. I'm just wondering because an upper/lower split consists of about six exercises in one session, and I'm not sure if that's too much.
@@roccomezzogiorno9795 No benefit from loading your triceps twice. No benefit from loading your biceps twice. Sample program: Session A: Push up Pull up Bodyweight squat Session B: Overhead press Row SLDL (Straight Leg Deadlift) Alternate Session A with Session B. Leave many days of rest between each exercise session.
there is no best program, you design a program based on your individual response to exercise. On average, Its not very common for push pull to be the closest thing to an optimal program for individuals
The reason there is still a debate it that people are asking the wrong questions. There are those with different muscle fibers that recover quickly and those that don’t. Usually people with high fast twitch fibers respond to low reps and volume and need lots of rest cause they can fatigue themselves deeper. There others can’t so they do lighter weights with higher reps and can recover quicker. This is detailed in Doug McGuffs book body by science
Nice talk Jay!! An off-topic question. Where is the link of the short video "Why Explosive Training Is a Myth?", I want to review that study but I can't find the link. Or the name of the study so I can google it. Thanks
Great vid man. I've been on the periphery of a lot of exercise cults over the years without really understanding it, seen em come and go since the 80s. Wanna start a fight? Tell a starting strength guy that the barbell squat and deadlift just isn't for everybody...jeez. Or try and tell a crossfitter that it's bad when your joints hurt or you vomit, see how far that will get you. And for pete's sake, never give unsolicited advice at your gym like "reduce weight and stop bouncing", it's pointless, they are in the gym cult. I could go on.
Definitely cut. A calorie surplus is not required for muscle growth especially because you have plenty of excess calories in the form of body fat. However, a calorie deficit is 100% necessary for fat loss (it's virtually rhe only thing that matters). So you can either eat in a calorie surplus, thereby gaining muscle AND FAT, or you can eat in a mild calorie deficit and still build muscle and LOSE fat. Long story short, cut. Hope this is helpful
Body by Science isn't HIT? I've been following BbS for about two years, as close as I can, and I don't see how what I'm doing could be any more HITy. It is true that they talk about things beyond HIT, and you can get to HIT other ways. I'm saying that if one uses BbS techniques they are also doing HIT, and that I don't think one can do BbS without also following HIT principles.
You're missing the point, you don't do HIT, you incorporate it's principles into your workout routine. And yes, if you're following advice from BbS, you're incorporating HIT principles.
@@JohnSmith-kz6wu I do get the point, and I think that it is a distinction without a difference. I don't see the problem with saying that I do HIT for my strength training. If you want to say that you follow HIT principles for your strength training, that is fine as well.
