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Home Articles Reviews Videos App Store Book Shop Forum What is HIT Training? By Adam Sinicki HIT training doesn't actually make any sense. 'HIT' stands for 'High Intensity Training', so 'HIT training' is 'High Intensity Training training'. And yet you hear the phrase HIT training very commonly, so we're going to go with it... What is HIT Training? If you're wondering what high intensity training means then the simplest way to understand it is to realise that it means exactly what it sounds like it means. Essentially this is training to a much higher intensity so that you have reduced your resting times, so that you have added lots of forced reps and so that you use huge weights. Essentially then you're tearing your biceps, pecs or whatever else in half pretty much from the offset in the first few moments of training so that they get a much better session but in a much shorter time. There are many benefits of this kind of training, but they can be summarised as such: It's better for growth It's much quicker It allows you to train multiple body parts in a session to a high degree So in other words, if you're currently heading to the gym for bicep sessions and then curling dumbbells for three sets of 12 on a whole range of movements and stopping after the last rep regardless of whether you could carry on, then you are wasting a lot of time and also not getting the same growth as you could be. If you ever watch power trainers who train just for strength and power, then you'll notice they lift heavy weights for just four to six reps and then have a friend spot them a few times after so that they can go beyond failure. This then causes microtears in the muscle en-mass, whereas if you do 12 reps you're really just exhausting the muscles – running out of energy and failing for that reason rather than because the muscles have been ripped up (ripped up is a good thing...). Techniques for HIT Training Instead then what you should be doing is choosing a walloping great weight you can only curl or press four or five times. Now curl this slowly with good technique (perhaps on a preacher bench... seems like I'm going with the biceps example) and have a barbell so that you can train both biceps at once (bilateral) – thus creating less rest time and also finishing faster. When you can't do any more, get a friend to spot you for three more reps helping only minimally Then drop down immediately to a lower weight Then get a friend to spot you Then drop down immediately to a lower weight Then get a friend to spot you Then stand up and do overhand grip curls on a light barbell Then that is one set. It should take about four minutes, but your biceps will right away be hurting a lot more than they would during a 'normal' low intensity session. Now rest for no more than three minutes and go again. You can do one or two other giant/drop sets like this and after half an hour you should be caning. Walk around and throw a few random things if you think it will hurt – pull ups, cable curls. Whatever. Then you can go home. You're done for the day and it only took thirty five minutes. This means you're more likely to go back tomorrow because you didn't waste much time and at the same time your muscles will be twice as likely to grow because you've created lots of microtears. In other words then HIT training is the best kind of training for efficient sessions and rapid growth. If you're not hurting after the first five minutes then you're not working out hard enough and it's not good enough. Sort it out.  Copyright 2012 The Biomatrix.Net

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