It really makes me happy how Elliot did not interrupt even once. He listens carefully even though he knows a lot of the information that Jay presented. Really shows how much of a grown and respectful person he is.
A lot of the information I explained to him was actually quite new to him. I’ve known Elliott for a couple years and have talked about exercise on a few occasions. We both have info to share with one another which is why it is a great collaboration.
The thing I love about Elliot is that he is a “life learner.” He’s not afraid of his weaknesses. He has an open growth mindset. If he takes a wrong turn he admits it and corrects his course. I don’t know where he will be in ten years but he will be better guaranteed.
@@Cloppa2000 I have been doing this for nearly a month so the physical benefit is not a lot yet (Ive also been training for a few years in teh traditional way). However, the way I understand it is if you have been properlt training a while you most likely reached a genetic cap as far as hypertrophy and strength go. Remember the main benefit for this style is time efficiency and safety
@@Housemusic90 dude I feel destroyed after the workout. It's not like a normal workout where you're refreshed and a bit sore, with these the rest of my day is just me feeling like I got hit by a train just waiting until I can go to bed.
I started 1 set to absolute failure, 5 weeks ago. Slow 4- and 5-second positive and negatives and holding 5 seconds at full contraction, repeat, until my body is broken, including forced negatives at the end. Resting 5, 6, and even 7 days before hitting that body part again. My muscles started responding in a way I haven't seen before, and I have been lifting (always natural) for 30 years. I listened to Mike Mentzer and watched all his available videos on YTube. Tried it as he explained - it works. I do wonder how long it will stay this productive. Edit: OK, I left the first comment before I watched his full workout. I'm halfway through the video now. This is more intense even than what Mentzer was putting the guy through in his H.I.T. video. This is better than what I have been doing. I concede. Walking away better for watching this.
Mike had clients do 2 seconds concentric, 1 to 2 seconds isometric hold and 4 seconds eccentric 6-10 reps till failure 1 set and rest 4-7 days between workouts. I'm doing that but also plan to train Clients that way
No shit! I've been doing HIT for almost 2 years and I've never done a full body. That's insanity. My workouts are only 20 minutes too. I get why nobody does this type of training. It's so intense.
Me 2hrs ago: I'll watch 5 minutes of this to get the gist. 2 hrs later, I've watched the whole thing with rapt attention. Absolutely fascinating, Jay's teaching is very impressive.
@Old Skool Bodybuilding Routines Funny how HIT methods still get used today. Why? Because it works the same as high volume does and what is the reason to go to gym to do 5 sets of 10 reps when you could've done 5 sets of 12
One of the best videos on weightlifting I’ve seen in a while, here is a life long strongman named Elliott getting his 3rd eye opened up by a complete overhaul of weightlifting techniques which focus on slow and steady instead of fast and hard. Congrats Elliott and Jay Vincent on changing my view on muscle building forever, im going to shape my Calisthenics routine on slow and steady as well as my ab routine on slow and steady.
Vincent knows what he's saying, it's logical and makes a lot of since. I learned a lot. Thank you Elliot for this video and for being a very good listener and asking the right questions. I genuinely didn't think I'd watch the whole thing, didn't even skip a second.
I've been teaching my clients this way for years, and it wasn't until now I realized there are others teaching this like me out there. This makes me happy.
So many absolutely golden nuggets here! Absolute treasure box of information. People pay $1000s in personal training to collect this kind of knowledge.
It is so rare to have these sorts of quality people in the comments, anywhere! And I am not even a lifter, I hate it, I am into doing sports. Congrats Elliot!
Only 5 minutes in so far but I agree with what Jay said; I started enjoying my time in the gym way more when I stopped counting reps, sets, etc. Just went entirely off the feeling, kept doing the reps until my muscles were blown up and sore. Your body will tell you when what you're doing is working, you just need to be able to listen to it.
All the reps and different opinions and confusing workout routines is what kept me from working out for a long time, I started doing the 5x5 and its simple and gives me a structured routine and game plan, and it's working, sounds like I can do less and have good results lol
I’ve been lifting 25+ years and I agree. It was never fun caring around a log book and charting everything. Failure naturally achieves progressive overload… not the other way around.
I have lifted "seriuously" since I got gym equipment from my dad in christmas cause he's a lifetime natty bodybuilder. Well I started training on HIT, and made alot of progress on size but basically my strength has just been dropping even though I have been doing PPL seriuously since mid summer. Nothing has been working. I've gotten weaker and weaker, but bigger. Every 2 weeks I see some development now, maby cause I started doing legs after being knee injuried for 2 years. But seriuously though. I got a kilogram of weight again after just 3 weeks, but my bench has been just dropping since at the start of May I did a 70kg bench PR but now I can only do maby 60kg. I tried 70kg and it didn't even move off my chest anymore. I hate my fucking life and everyone thinks I'm very strong and I can bench 100kg but no I can't. I always perform worse than last time and that's why I only do HIT cause It's the only way I can progress since I go to failure everytime. Fuck my life.
@@dominicpierce7298 no. I aim to fail between 6-8 reps. So a 7 second up followed by a slow turnaround 7 seconds down pace is what does it for me. Once I reach the 90 second point my muscles completely fail.
@@andrewfitzman I do a lateral raise and shoulder press for the shoulders. Pull ups chin ups lateral rows for the back Push-ups for chest Body weight squats for quads. Hamstring curl Glute bridge Various core exercises along with neck calves hands and forearms.
Very impressed with the trainer, hands on, explains the "why" for every movement and what to watch out for when fatigue sets in and form begins to sway.
I used to train 2-3houers 5.days in week before allways sored muscles and joints... Now i test mike mentzers type of training and i get more tired and exhausted in 40.minutes...no soreness or pain day after... So its worth to try al gym goers... You both are true first class... Keep on the good work.. Bless you al 💪🙏
Muscles get fuller more size.... If you use peds i belive you could try train 2 off 1..train 2 off weekend in hit style...its al about how your body recover.. In start of my training i did 5.days a week full body training each time... It was mentall.. Insane...4x12 and multiple exercises on every muscle part. Training take cloose to 3.houers every day.. And it was to failure no sissy sets.... After 2.years i meet training partner and now we train one bodypart every day or two.. It take 2.houers each session... After that i start mike mentzers way of training... I wil give this a chance... You need a training partner that can help you in the failure moments... Cause these are the most importent.. Good luck and be prepared on a mental chock.. You might loose inspiration in training cause of the stress and pain🙏
It's so good to hear this. I've always intuitively thought that as long as you're giving 100% effort and allowing for sufficient recovery that there'd be no need for periodization, reps, sets, etc; glad I discovered Menzer!
One thing that has helped me grow is that every single rep, I focus on every single rep, by "Pulling," the bar throughout the entire movement on all movements. Example: On bench press...as you are lowering the bar...make the connection with muscle as if you are pulling the bar down and once you've reached the bottom...push, but keep pulling against the bar in the entire movement. This forces every single rep to count. It's insane how every rep feels doing this. All muscles pull to their origin...even in pushing movements.
Very, very educational! Great showing an actual training session, especially the first one, where everything is explained, and training an athlete - explaining the differences between resistance training and training for the sport. Excellent!
1:46:24 "What else you got?" That so Elliot. I love it. Always prepared to do more. You got to love the man and his motivation to do stuff. That attitude motivates the hell out of me.
Yo Elliot, I have to commend your humility in this video. I could see you wanting to contradict dude multiple times because his wisdom is contrary to popular teaching, but you held yourself and allowed yourself to be taught in the area of your expertise. Honor a prophet and receive his reward.
I’ve been doing this with 135 for a warmup. I never thought of actually doing it for a workout. Makes since with the time under load thing. Gonna give this a try.
A decade ago, made my best gains using HIT via Dorian's blood & guts 6-week mass trainer. Then I made a mistake: I let 'junk' volume creep back in. Size & strength went down. This is the first time I see high-intensity illustrated so, so well! You're helping a lot of people here including myself, thank you!!! Following Jay now as well!
Being 59 and still working a Sanitation job which is very physical and keeps me young ,I would like to try this method of training . I have been working out steady for the past 35 years and became a personal trainer years ago but love to continue to learn new styles of training and continue to try to find what works best for me. I now use resistance bands most of the time so I look forward to trying this style of training right away. Jay makes a lot of sense . I’ve researched this style of training awhile ago but never really tried it I train to stay strong and keep the best physique I can as I get older. My appearance and health have always been a priority to me so I’m always looking for other styles of training to stay motivated. I’ve always liked the time under tension approach.
The golden remark Vincent made was: "Everything works". Whatever method you choose, it works! It's just a matter of efficiency but also preference. HIT for instance seems to me interesting but I bet it's very challenging mentally. I'll give it a go nevertheless. Maybe mix and match with my current program.
I am definitely a fan of 1 set to failure training. I have been training this way since 2007. I will say it is NOT necessary to move the weight that slow and see results, but you should NEVER move the weight FAST. A controlled cadence is ideal, always using full range of motion. As long as you are using a full range of motion and not attempting to move the weight "fast" you will see results. When training chest I usually perform flat dumbbell presses to positive failure, and, because I work out alone, I simply perform pushups to failure immediately after I've completed my failure set. If you can get 10 pushups the weight was either too light or the movement was performed too quickly. For pressing no less than 6 reps and no more than 12. Another example, I do dumbbell rows (alone). Once I fail, I perform dead rows. I can rest for a second and pull the weight up hard without moving my entire body. I can usually just get 3 reps before my arm cannot bring the weight up. I switch arms and do the same. It is much harder than most people realize.
You're doing it exactly the way it's intended to be done, good job. The super slow cadence if anything will just burn out your nervous system, we're trying to fatigue the muscle here not the brain. There is also nothing wrong with doing a second set if you feel like your muscle has some active fast twitch fibers left, no need to be dogmatic about it just being 1 set.
I’ll be 60 in December. This HIT, slow and steady method is amazing. Never had this kind of pump and growth before. Best part is I’m in and out of the gym in a 1/3 of the time and still able to do 3 exercises per body part (split routine). And no risk of over training. And at age 60, the less risk of injury and stress to joints is priceless. It took me a while to perfect and to learn how to reach that perfect point of failure with no spotter, but once I got it…..wow. I also do a warm set with less weight (especially at my age) just to get the movement down and get the targeted muscles to acclimate. 2nd set is all out to failure. Don’t really need to do any more follow-up sets after that, I’m pretty much done, next exercise…..rinse & repeat.
This is the real deal guys, apart from 5x5 the best results I got was 1x20 rep squats only once a week adding a 1.25kg per side every week your legs have no choice but to grow, very similar to this workout you show guys! And it all makes sense, I sadly did not try it for upper body but that will change today lets give this a try! Thank you guys!
@@sports872 It works wonders, since you are new to it I'd make sure you develop good form on the movement first then progress to the 20 rep parameters after a week or 2 of practise when its dialled in! Don't worry about weight at the moment focus on form and feeling! Best of luck to you my friend!
This was an amazing collaboration Elliot. I’m glad this was pretty much full length, and I was surprised to find I watched the entire thing. I heard about the 1 set to failure but I enjoy volume based training sessions . It’s my zen time, and have been back on a 5x5 compound only program. I’ve been thinking about this thing all wrong.
I've been training like this for the past week & HOLY SH*T... It hurts like hell but nothing hits the muscle harder Thanks Jay for broadening my awareness!
for people who are not on gear...this guy is giving the best advice...I trained pretty close to the way he described for years. maybe added 25 mins cardio before each workout but did not do much more...
also if people want to get that pumped look naturally...flex in the mirror 15 min each day...this is something that nobody ever mentions...bodybuilders spend hours a week flexing and this also improves your look...
ELLIOT AND JAY THANX FOR THESE GEMS OF KNOWLEDGE AND EXPERIENCE....... HOW DOES THIS CONCEPT APPLY TO SOMEONE WHO ONLY STRENGTH TRAINS..... IE WITH DIPS, PULLUPS, PUSHUPS, DEADLIFTS
After having been injury prone with the way I've been training for years, I can't wait to try this. I'm excited about the tendon strengthening. Truth is isometrics and slow movement lifting ad Elliot appeared to be aware about is something all of us avoids lol because it's fucking hard and you usually max out right away which is why you don't feel like you've done enough of a work out. Imagine Wall sitting or planks, especially in the beginning before you've ever developed it, if was EXCRUCIATINGLY difficult.
I didn't expect Jay to be so knowledgeable about the HIT training system. Always thought he was just a bro who copied Mentzer's basic principles, but he has done a ton of research, and personal applications through himself and his clients. Wish I looked at his videos sooner.
This is a great video exploring the HIIT method. It features a trainer who clearly understands the methodology AND a trainee with tons of experience who can intentionally apply the technique.
I’ve been playing with this but no where near this intensity. I do a warmup set of 5 then an all out set with that same weight. But I’m using a normal cadence. I’m definitely going to give this a go. I’m now 53 and I simply can’t handle the volume that I used to do.
@@squeegepeegee692 I didn’t really get much out of it. I gained a small amount of strength but that’s about it. I’m back to training three sets to within 1 rep from failure. That seems to be best for me. The other thing I noticed with the whole 1 set thing is it reduces your stamina in the gym. Sort of reduces your fitness.
Top Video! Watched every second of it! I am a fan since the early days and really appreciate that your channel is still one of the realest on yt! Keep that bro
That's not a good thing. The real thing is to be able to challenge something in an educated manner to open up discussion and shed light on the subject, so in the end it becomes more clear for both sides
@@guille787 you created your own conclusion for everyone. This wasn't a debate video. This was being humble enough to allow oneself to experience a different perspective.
@@guille787 no this was not time nor place for debate, this was time for his guest show his training metods. i switch between both ways, i train like this affter injuries or when i think my body cant handle heavy weights or i feel broken to avoid injuries. But i am thinking about leaving aggresiv movements for body weight exercises. Or start training only this way. i triained for 3 sets like this i just do big deload after first and second set. I just stop when i feel broken, and its dangerous way with heqvy weights thats why i do kinda this. because i responded good only with stupid heavy weights. For example with agresive training with straps i would do single handed back rowing 110 kg x 3 or 80 kg x 12 and i would get similar muscle pain. But if something fails in deadlift exercises or heavy shoulder press dissaster is waiting. Also i am in proces losing muscle and fat i have droped 15+ kg muscle and 10kg of fat because of injurie. And this kinda feels lot of safer for training. I never got injurie training like this.
I like this Jay’s principles. I’m curious with using the intensity along side Doug Brignole’s exercise selection principles…sounds like a killer combination.
I’ve been following high intensity training since July and I’ve made more gains than I ever did using volume routines for 5 . Not saying it will work for everyone but for me personally my body responds to higher intensity and lower reps
I also had this experience, but remember after awhile your body adapts so eventually it will be beneficial to go back to a volume phase, then back to a hit phase, ad infinitum. Remember there's never a be all end all solution to things its best to diversify your solutions to achieve a well rounded result
When you see more gains, are you talking muscular hypertrophy? I am curious as to how this kind of exercise effects strength. Lets say you never have done strength training at all, only this slow movement. How does it carry over to strength?
@@350500600 You will get stronger using HIT as you progress and add more weights over time. To get the strongest, use powerlifting or strongman training as you probably know. I’ve been lifting for 39 years. My roommate in college was the National Collegiate Powerlifting Champion with a 730 lb squat, 32” thighs and 20” calves. Some of us just aren’t genetically equipped for that type of lifting.
Testing done going 'ultra slow', or 5 seconds up, 10 seconds down, (albeit with understandably somewhat less weight) showed less results.... Clearly, simply more 'time under tension' is not always the answer.
and this style of training makes it much higher chance that you will stick with it, i am training every 5-6 days, i did back/biceps today and i was shaking when i left the gym, Love High Intensity training and im in and out of the gym in 25-35 minutes
I've been training this way for 30 years, and just rolled into 50 years old in some of the best shape of my life. Was fist introduced to this by way of Mike Mentzer, who had evolved Arthur Jones' principles, and then Dorian Yates, who evolved it even further and it cemented for me that this is the way to train.
For years I’ve been doing 12 or even 15 sets! I’m a skinny dude and I have hardly had any growth or any new gym records. I’m going to try this, it makes a lot of physiological sense. Awesome.
tried this with body weight squats while watching the video and it really expedites the pump and fatigue of the muscle much more than what I was doing at the gym with a loaded barbell. definitely going to experiment and then implement this with my clients
Jay shared some really great principles in this video. One, specifically, is the idea of exercise adaptations being about overall time under tension and intensity of training that allows for optimal fast twitch motor recruitment. That is a reminder for me to be more intentional during my work in the gym. I am skeptical of the amount of muscle that can be BUILT using such minimal volumes. Only one session for upper and lower body a week doesn’t seem like enough stimulus to grow significantly. To MAINTAIN a certain physique this seems entirely plausible. I watched a video by Jeff Nippard that claimed research showed only about one seventh of the training stimulus used to gain size-and I think strength-adaptations is needed to maintain. So, this fits perfectly within those parameters. Jay has a very athletic build. He is muscular. Though, he began with a good genetic potential-as he alluded to early in the video-and exercised in traditional protocols to initially build the physique he has now. He didn’t use the protocol he is taking you through to create the body he has from the best of my knowledge. He played football and lifted weights like everyone else before adopting this training methodology. What would be compelling would be taking newbs who have never trained before, take them through this protocol, and see if they can put on 20lb of muscle with only it. That would have me more convinced. Though, again, most of what he shared is informative and useful regardless of all that was just said.
I tend to agree here. I think when it comes to building maximal muscle using a variety of methods is best in the long run. Personally I never really liked doing time under tension protocols. I felt using full ROM in the 8-12 rep range as is typical of bodybuilding protocols for about 70% of my training was best filling in the rest of my training with a mix of power lifting, Olympic Lifting and occasionally some time under tension protocols. As eluded to in the first 20 minutes of the video what you eat will have a big impact on your ability to fully utilize this method of training. I have struggled with IBS for years and have found a lower carb/carb cycling approach helps my symptoms. However, eating this way does not lend itself to doing a protocol such as this as I run out of fuel before hitting muscle failure. Interestingly enough over the past few months I have seen pretty decent gains in my arm training using high load and less time under tension which for a smaller muscle group such as arms is not typically recommended. I have been increasing training load by about 30% and performing 3-6 reps/set in exercises such as curls and weighted chin-ups. Seems to working well for now. In a month or two I will probably find moving to a higher volume approach beneficial but that is the point I am making. Building muscle requires a variety of techniques.
If you do it intensely enough, it's enough to grow, not just maintain. Contrary to uninformed opinion you do not need to use a huge variety of methods to maximize your potential for muscular strength and size. In fact, you could use just the same few basic workouts your entire life and get as big and strong as your genetics allow.
They would not get optimal gains. Especially because beginners form breaks down as they get closer and closer to failure. Also beginners do not need to train close to failure to make great or even optimal gains, and you could make a very convincing argument that nobody should train to failure. The right answer seems to be to use failure training sparingly in intermediate to advanced lifters. Time under tension is not a good measure or principle to abide by. We are always under tension by virtue of gravity. You see this when astronauts leave orbit and their muscles shrink drastically because there is no force being placed on them. If specifically the time under tension mattered the most, we would all be jacked without ever even lifting. Because in fact, we are all under tension constantly. When you go to failure all your motor units are recruited anyways. That is what failure is. What matters is that you get close to failure for a set to be simulative. 3 reps shy of failure is the lower limit for intermediate to advanced lifters for a set to be optimally stimulative. The research done on this topic has shown no difference between 3 reps in reserve training and failure training. there are nuances to that but I don't want to sit here and type more than I have already. All I am saying here is the way this Jay guy trains is far less than optimal.
Great educational and spot video guys! I came across this video after a couple of months of researching Mentzer and implementing Yates approach and routine for 1 month now. Im 44 y/o male improving my lifts by 10 lbs every 2 weeks. Adding size as well. Im going to save and recommend this video and have my friends and gym rats fallow and subscribe… keep up all the great work.
Finally a cool Video on HIT. Love how he explain everything, it's just perfect. Only criticism: I find the movements too slow here. Watch a Video from Mr. America Heart where he Adresses this topic. I find movements with 2-3 seconds positive and 3-4 seconds negative much more effective. The point is to just avoid any momentum or rest within the movement.
Alright, I’ve now watched a few videos of Jays now. I’m giving this a shot, Coming from a standard bbs. I enjoy switching things up every now and then so I’m excited to start this.
Thank you for posting this video. Took the red pill of fitness. I'm now applying Jay's principals to the fullest. Triggering at first but life changing.
This video was awesome. And this guy is right. This kind of training will make you sorer than youve ever been in your life if you so it correctly. You have to go to some crazy mental places to do it correctly
Thanks Elliott! I had never seen an elite lifter ever use HIT or Heavy Duty bodybuilding on film. Mike Menzter's old videos he only seems to be demonstrating the movement, not actually doing hit.
I love this method. I've been at it for 5 months and I'm finding it very effective, it really suits me. I've incorporated the HIT idea into my running. I do one strength full body HIT per week, and one 5km run per week. But, I do the run in a HIT fashion. I go as fast as I can stand, when I'm done I'm I need to sit down, but I only do it once a week, or so. I don't think the 5k is needed for fitness, but being able to run is a skill I want to have(it might be that since I've switched to a low card/IF way of eating my asthma has gone away and running is all of a sudden enjoyable?). Plus, when I tell my friends I only run once a week but I go as hard as I can they think I'm literally nuts!
You tried Mike Mentzer style training in one of your older videos and said it was no good. Now you like it. I think it’s bc you actually did it properly
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