I need help with bench press. HELP PLEASE!

[Blood&Iron]

Maybe you should read my post, HIT advocates doing like 3-4 exercises per bodypart to failure which is not neccesary. If you are gonna train like that than one set to failure will suffice. HIT is like "hey we'll save you time" but then you do stuff thats dangerous and uneccesary that also takes up time, the whole system is a contradiction.

Obviously, you are not well acquainted with HIT. HIT is not a single modality of lifting. Various HIT advocates disagree on minor and even major points, but the various systems ARE self-consistent. I've seen no subset of HIT that advocates anything as dangerous as typical bodybuilding routines, or plyometrics. All types of HIT emphasize using perfect form, a non-ballistic lifting speed, and they are among the SAFEST type of weightlifting one can do. They are also among the least time consuming type of lifting, due to a reduced volume.

you don't have to fail every set as a matter of fact there has been a study to show that there is no significant difference hypertrophy wise between doing one set and three sets to failure,

That's why many HIT advocates suggest only one set, rather than multiple non-failure sets. While some HITters do multiple exercises, if they do more than a single set of an exercise generally only the final one is to failure.

so why risk killing yourself every set.

Because I want to grow.

 

[Guinness]

Meso,

Couple of issues here...I'll address them in order:

1.

HIT advocates doing like 3-4 exercises per bodypart to failure which is not neccesary.

I just went back and re-read a good portion of the HIT FAQ out at Cyberpump http://www.cyberpump.com/training/hitfaq , to see if I had missed something....where do you read that HIT advocates 3-4 exercises per body part, per workout? Strict HIT advocates 1 exercise, 1 set to failure per body part, per workout. I don't read where it says anything about doing multiple exercises per body part. Now, they do say you might want to do multiple sets per exercise, per body part as you advance, but that's the only place I see anything about multiple sets. Are you sure you aren't getting confused about this? They do say something about doing 10 total sets per workout, but here I think they are talking about doing 10 different exercises, one for each body part, if you are doing a full body routine and not a split routine. Might want to check your facts on this one.

2.

HIT is like "hey we'll save you time" but then you do stuff thats dangerous and uneccesary that also takes up time, the whole system is a contradiction

Nothing could be farther from the truth here. Read HIT FAQ's. They are all about safety. Like Blood and Iron said, they emphasize, slow, controlled movements (non-ballistic) and even go so far as to recommend not doing some movements which are staples in most body-builder routines (like T-Bar, Lunges, and behind the neck, overhead press) because they are "orthopaedically unsound" - See HIT FAQ General Guidelines #7 and #20

3.

that was in my second post see look I say that 3 sets, advocated by HIT, is no diff. than 1 set. Now I'm tryin to figure out how you got from that comment that HIT is 1/3 the time to train. I say that it is 3/1 not 1/3. You insult my logic but you compute 3/1 as 1/3 now that is interesting.

Well, I guess I just missed the boat here....But to be really honest with you bud, from the way your statement above is phrased, it's damn hard for me to figure out which way you are leaning. I thought you were leaning towards more sets, not fewer sets, because I know that HIT advocates fewer sets. For some reason, you think HIT advocates more sets (3), which was not readily perceptible in your first post. Now that you have clarified your very confused position, I understand what you meant.

So, let's set the record straight once and for all. If you believe what HIT advocates-and this is a big if, because most folks in the iron game are volume/periodization advocates, then you believe in A. less volume, not more, B. Higher Intensity per set C. Less training frequency D. Slower rep cadences with full range of motion in a controlled manner for safety, not ballistic partial movements that might injure. Finally, as you have quoted on two occasions now, there have been studies to show that the HIT methodology is at least as effective as higher volume, periodized approaches when it comes to increasing muscle hypertrophy.

Let take one last opportunity to apologize for "insulting your logic". That wasn't my aim. I think you are a little bit confused on what HIT advocates, so I suggest you go back and re-read the HIT FAQs one more time before you post what they advocate. Confusion like this can be avoided in the future.