Is anyone using HIT -- does it work?

[Blood&Iron]

Here's my take...

Blood&Iron, DaCypher and other HIT-ers,

Two questions.....

1. When we talk about reaching concentric failure are we talking complete and utter concentric failure? Let me be more specific...often, when I'm doing an exercise, I'll reach concentric failure at some point, but with most of the movements, I can lower the weight, wait a few seconds (10-30), and then a lot of times, I'll be able to force out another rep. If I continued to do that, I might be able to continue squeezing out 1 rep at a time, resting and continuing, but is that what's considered concentric failure, or is it as soon as you can't do another rep during the course of your normal rep range.

Concentric failure is when you can no longer complete a rep with good form. i.e. the weight will not move without cheating it up. What you're doing is called rest-pause training. I think it can be very effective, and I use it on things like the squat and leg press. This is the basis for the 20-rep breathing squats advocated by Dr. Ken Leistner and Randall Strossen, where you take your 10-rep weight and crank out 20 reps. I do think rest-pause should be used sparingly though, as it is very demanding on your body and can lead to overtraining(Many who practice HIT think overtraining can only be cause by excessive volume. I find excessive intensity--a term most HITters would label an oxymoron--can be just as detrimental.

2. Also, do any of you have erratic breathing patterns when doing HIT cadence (2/4, or other slower cadences) reps? I notice that I tend to do a lot of little exhale/inhales even on the negative because I'm moving so slowly, as opposed to the normal inhale on the negative, exhale on the positive that you normally see with faster cadence reps. Occasionally, I find that my breathing can screw up my set, because I'm holding too long, and my breathing gets all erratic. Anyone have a good pattern to their breathing that works for them?

Make a conscious effort to breath normally. Obviously, the rules of exhale on effort are difficult to apply when the concentric contraction is long--particulary with SuperSlow where the positive is 10s. When using a 2-4 cadence, I typically exhale once slowly during the concentric, and inhale and exhale forcefully about once every second on the negative.

 

[Edu]

Someone can show to me a HIT routine.
I'm going to begin the next week, and I don't know how to do it.
I didn't found a routine in this sites.

2 times per week.

 

[Blood&Iron]

Edu-

I wrote a longer response including a sample workout but the site went into maintenance mode right as I posted it, and it consequently got lost somewhere in the ether. Anyways, take a look at

http://www.cyberpump.com

They've got tons of sample HIT workouts posted over there.