My hit training recommendations

[hitwarrior]

Hit -is a disciplined style of training based on overload and progression.
Hit is going all out-not almost all out. It is taking one set to one's absolute limit,not almost to the limit.
Many hit trainers recommend all kinds of different speeds. From 10 up and 10 down to 10 up and 5 down. Larry scott recommends 6 up and 6 down and mentzer recommends at least 3 up and 4 or 5 down.
I recommend all of them depending on your goals . YOu can hit train all year and use them all. I like mentzer's recommendations especially if your wanting more strenght and larry scott's training for healing and growing some with the healing . I recommend the slow lifting for people that have been doing faster rep speeds for awhile and need something new.
After you do one set to failure, A good way to say what happens is to say you dug a hole into the muscle and after each set a deeper and deeper hole is made. After your workout , the first thing the body does is not to grow but replenish, meaning the body's muscle building chemicals, and nutrients are first being used to fill up the hole,& then once the hole is filled, then the body's muscle building nutrients will be used to pack muscle on top of the hole.
Almost everyone reading this can agree that 100 sets is too much. Why? there has to be areason. Well the reason is because the 100 sets dug such a deep hole , the body doesnt have enough resources to even fill the whole back up . If there 100 of you the one doing 99 sets would see better results than the one doing 100 sets because the hole isnt as deep. 11 is better than 10, 5 is better than 6 and so on until you get to one set being better than 2 sets.
YOU DONT WANT TO DIG A DEEP HOLE. YOU HAVE TO BUILD A HOLE THOUGH IN ORDER TO GROW BUT A LITTLE HOLE AS POSSIBLE, THAT WAY THE BODY'S RESERVES OR RESOURCES CAN BE USED FOR GROWTH INSTEAD OF RECOVERY.

So lets say you currently do 80 pounds for 5 reps on the flat dumbell press . To stimulate growth you need to the the 80's for 6 reps or more. But 6 at a minimum. Not 2 sets, or 3 , but one set 80 pounds for 6 reps or use more weight.
After doing one set to failure, if i was to give you a million dollars if you could go back and do a second set with the same weight and do the same number of reps-there should be no way you could do it, even with the motivation of winning a million dollars. If you can do a 2nd set then you didnt lift hard or right on that set.
YOU NEED TO ADAPT TO HIT, THE FIRST TIME YOU DO HIT YOU WILL FEAL LIKE YOU CAN DO A SECOND SET WITH THE SAME WEIGHT AND MATCH IT.
AFTER A COUPLE HIT WORKOUTS IT IS POSSIBLE NOT TO JUST GO UP A LITTLE IN WEIGHT BUT ALOT. i WENT FROM INCLINING 80'S FOR 6 REPS TO 120'S ON ONE MONTH . MY AVERAGE CLIENT WILL GO FROM LETS SAY 185 FOR 6 TO 225 FOR 6 IN JUST A COUPLE WORKOUTS. WHY AND HOW?
Because they no longer have to recover from extra sets and everything is used for growth . This is why hit trainers grow. Its not magic that hit trainers grow. Its not just a workout. BUT A THEORY, THE THEORY OF HIGH INTENISTY TRAINING. '
Very simple you do one set to failure and the next workout you up it. After you have upped it , no second set is needed or even wanted. ISNT THAT PROGRESSIVE RESISTANCE. THERE IS NO PROGESSIVE RESISTANCE WITH DOING A SECOND SET .
mORE COMING IN THE NEXT POST

 

[delldell2]

LMAO. Gotta love the absolute certainty of the jedi's...

 

[hitwarrior]

People dont seem to understand what causes growth. The stimulus repsonsible for increasing size and strenght is the last rep of a set carried to failure. If you can do 9 reps you must agree the next you need to do 10 right. You wont grow by doing 1,2,3 or 8 or even reps. if you do 9 reps again all your doing is contracting the same muscle cells you did the previous workout. YOU DONT STIMULATE GROWTH BY DOING A SECOND SET . YOU ONLY GROW ON ANY WORKOUT WHEN THEIR IS PROGRESSIVE RESISTANCE AND TO DO THAT YOU WOULD HAVE TO DO A 10TH REP
example- you do one rep and your body contracts a certain number of muslce cells. After each rep your body has to contract more and more muscle cells and when you get to the 9th rep your body will contract the exact same muscle cells it did the last time you did 9 reps and THE ONLY WAY TO CONTRACT NEW MUSCLE CELLS WHICH IS NEEDED IN ORDER TO GROW YOU NEED TO DO A 10 REP.

IF YOU DID A SECOND SET OF 9 ALL YOU DO IS CONTRACT THE SAME MUSCLE CELLS. SOME SAY YOU CONTRACT NEW MUSCLE CELLS IN ORDER TO DO THE SET AND ITS NOT TRUE.

PEOPLE THAN SAY , WHY DID I GROW DOING MY 4 SETS OF 8
because you did the same thing that people that do one set do. the guy doing 4 by 8 did do one set but 3 unneccesary sets . plus when your brain knows it is going to do more than one set, something deep down inside of you holds back and that is why some can do the same weight again and the same number of reps. Also remember if you did doa second set and you didnt even match the same number of reps you actually contracted less muscle than the previous set and by doing this set you made a deeper hole causing it to take you longer to recover than it does someone doing a second set.

For the guys and gals doing multiple sets and train in consecutive days- if 3 sets is good , then why not a 4th set. if it was sets that cause growth , that would not mean, but have to mean that one more set would be even better.
Remember weightlifiting is anerobic, not aerobic. People are using aerobic energy to do sets and then wander why they dont grow.My workout that i did and what i do now in the next post.

 

[hitwarrior]

If anyone has any questions ask away.
answer this , If you had to choose one. what causes growth. is it how many times a muscle contracts that determines growth or is it how much.

How much is the one you choosed right.
Well wouldnt volume be how many times and hit be how much. Thats right.
I myself see better results than most. People will say that hit if for bad genes and then in my case and dorian they will say hit works for people with great genes. Sounds hipocritical to me.
My first hit workout i did the 80's to failure in the incline dumbell press. I did my one set and since my brain knew i was doing one set and then i would be done i remember that that lift was awesome and all eyes were on me and people said. Wow i wish i could lift that hard. I know knew what a hard lift was. A week later i did the 80's again and stopped short of failure. WHY? because it was too light. I picked up the 90 and it was light. I then did the 100's for 4 reps.
a 40 pound jump in one workout. THE NEXT WORKOUT- i did the 100 and it was too light- i did the 110 to failure- a week later i did the 120's for 6 reps.
So in 3 workouts i went from 80's to 120's . HIT MUST WORK.
this happened on all my lifts. i went from 315 for one to 500 for one rep in one workout in the squat. i went from 25's in the side lateral to an unbelievable 75's for 6 in the lateral.

this was the month i went from 240 to 280 in one month.
this was in 94. in the spring of 94 i went from 225 to 195. I stayed there for 3 months and then started lifting and went from 195 back to 225 the first month, second month 225 to 240 . I then did hit and went from 240 to 280. I DID DO ONE DROP SET WITH A LIGHTER WEIGHT WITH FORCED REPS BECAUSE I DIDNT KNOW THEN WHAT I KNOW NOW.
After i went from 240 to 280 i decided that lifting was going to be a major part of my life. i ran a 4.4 40 at 280 and could only doa 4.9 at 225. i grew and got faster. Faster with no running training.
In 95 i contined to lift and in 98 i weighted 325 and went from 325 to 285 and in competition benched 440 , squatted 700 and deadlifted 700 without doing any training cycle. Just my warmups and one set to failure. then i lifted too much and too often as i would train legs and lift in consecutive days and i could of been even better. I now know i could of done 500,800,800 with even less training even though i was gaining big time. i then went back up to 325 and in 98 went up to 350 and tried out for an arena team and ran a 4.,9 40 without running a real sprint in 5 years. People ask me how can this happen. I say 52 legs workouts a year for 5 years without missing a workout. People keep forgetting how awesome lifting once a week adds up . i wander how many reading this did 52 legs workouts this year and saw results and went up in weight and reps every workout. Not many.,
Last year i developed something new called new exercise , new growth and i would do a new lift everytime i lifted to see if it would work because just from common sense it made sense. i then went from 350 to 400. People think i way around 300, well there 100 pounds off. Im now at 380 and plan on getting cut soon. I take a multi 6 days a week, creatine and glutamine evertime i lift . i used to take zman, and acetabolan. Also when i went from 195 to 280 i did take something called m2 maximum athletic formual wiht 6 grams of L arginine. i even took it twice a day sometimes. I often wander if it was the arginine. through the years arginine wasnt supposed to work and now everyone is taking it again.

Just like mentzer clients . I train almost 500 people and all grow and ive never had one person not be satisfied with my training of them.
ive also been known to do 30 up and down training as i feel it teaches me intensity and boom evertime i go back to normal training i go up again in weight. My favorite lift was doing 150 for 6 in the incline dumbell press with an entire gym of bad asses and fitness pros watching me in shock. i did it like it was nothing.
Everyone in the gym could feel the energy and the intensity i put through in my lifts. Doing one set to failure is an exilerating experience and that is exactly why its so effective. Its the hardness which makes it so good. Mentzer quoted saying one set to failure is 40 times harder than doing 2 sets to failure. Well he is close. id say its about 10 times harder. More coming so i can explain that i didnt walk in pickup the 150 and then do one set. Many warmup sets were done.

 

[Arnold'sApprentice]

post a pic of your 380lb physique bro

 

[Lord_Suston]

this post is really pissing me off, I lost 5 minutes of my life reading the most rediculous shit ever...

"YOU DONT STIMULATE GROWTH BY DOING A SECOND SET . YOU ONLY GROW ON ANY WORKOUT WHEN THEIR IS PROGRESSIVE RESISTANCE AND TO DO THAT YOU WOULD HAVE TO DO A 10TH REP"

Man the all important 10th rep.....

 

[Anakin]

So you're the next Mr. O then. Post a pic man.

 

[IJ26]

some of his points make sense to me but to come spouting off all this stuff and claiming you have accomplished all these feats w/o posting pics. Id love to see b4 and after shots of you. 400 pounds? I doubt any 400 pound man could have the agility and ability to play arena football.

 

[ATF]

hitwarrior,

What you are saying is a good argument, and many people have similar beliefs. If you know anything about the writing process though, you know that editing is the absolute most important step. Once I saw the word "choosed" I gave up on your theories.

 

[XtremePowerLifter2000]

Hit -is a disciplined style of training based on overload and progression.

** What is discipline? WHere do they have it? All training is based on overload and progression to an extent.

Hit is going all out-not almost all out. It is taking one set to one's absolute limit,not almost to the limit.

** Whats the absolute limit? How do we know what our absolute limit is?

Many hit trainers recommend all kinds of different speeds. From 10 up and 10 down to 10 up and 5 down. Larry scott recommends 6 up and 6 down and mentzer recommends at least 3 up and 4 or 5 down.
I recommend all of them depending on your goals . YOu can hit train all year and use them all. I like mentzer's recommendations especially if your wanting more strenght and larry scott's training for healing and growing some with the healing . I recommend the slow lifting for people that have been doing faster rep speeds for awhile and need something new.
After you do one set to failure, A good way to say what happens is to say you dug a hole into the muscle and after each set a deeper and deeper hole is made.

** Your not digging a hole in your muscle your just fatiguing your CNS to the point to where it can supply enough motor neuros to stimulate the realease of the cal. As you see you have propriaceptors in the muscle and joints, during any form of loading they send a impulse to the brain. the brain then sends a signal to the motor cortex to determine the amount of tension that is needed to complete the rep. Once the motor cortex processes all the data it is then carried to the spinal column where the motor neurons are by nerves. Then the neurons trigger the axons to the cells to release a chemical called Acetylchonline. This chemical then stimulates the sarcoplasmic returculem to release the calcium ions into the sarcoplasm. Then the sarcoplasm makes the actin filaments in the fiber pull between the myosin filaments which shortens the sarcomers to produce a contraction of the fiber. The contraction triggers the relase of ATP and ADP which makes a chain reaction which produces all the neighboring fibers to contract making the whole muscle or muscle group contract. As you see by 'digging' this hole you are doing nothing but making the propriaceptors fatigued to the point where they cannot send a strong enough chemical signal to the brain, which then the motor cortex cannot supply the approiate tension. By doing this your doing nothing but breaking down the already existant fibers that are being worked, not a large recruitment of fresh fibers. This is all probably way over your head, as HIT jedi's dont believe in science like this.

After your workout , the first thing the body does is not to grow but replenish, meaning the body's muscle building chemicals, and nutrients are first being used to fill up the hole,& then once the hole is filled, then the body's muscle building nutrients will be used to pack muscle on top of the hole.

** Are you talking about Protein Synthesis?


Almost everyone reading this can agree that 100 sets is too much. Why? there has to be areason. Well the reason is because the 100 sets dug such a deep hole , the body doesnt have enough resources to even fill the whole back up . If there 100 of you the one doing 99 sets would see better results than the one doing 100 sets because the hole isnt as deep. 11 is better than 10, 5 is better than 6 and so on until you get to one set being better than 2 sets.

** read what i posted above, multi sets are more benefical in the fact they allowe for rest, during this resting state the nervous system rest and is able to perform more efficently. More stimulation equals more tension, more tension equals more growth, not nessacialy the time of the tension.

YOU DONT WANT TO DIG A DEEP HOLE. YOU HAVE TO BUILD A HOLE THOUGH IN ORDER TO GROW BUT A LITTLE HOLE AS POSSIBLE, THAT WAY THE BODY'S RESERVES OR RESOURCES CAN BE USED FOR GROWTH INSTEAD OF RECOVERY.

**Again read what i said about your "hole"

So lets say you currently do 80 pounds for 5 reps on the flat dumbell press . To stimulate growth you need to the the 80's for 6 reps or more. But 6 at a minimum. Not 2 sets, or 3 , but one set 80 pounds for 6 reps or use more weight.
After doing one set to failure, if i was to give you a million dollars if you could go back and do a second set with the same weight and do the same number of reps-there should be no way you could do it, even with the motivation of winning a million dollars. If you can do a 2nd set then you didnt lift hard or right on that set.
YOU NEED TO ADAPT TO HIT, THE FIRST TIME YOU DO HIT YOU WILL FEAL LIKE YOU CAN DO A SECOND SET WITH THE SAME WEIGHT AND MATCH IT.
AFTER A COUPLE HIT WORKOUTS IT IS POSSIBLE NOT TO JUST GO UP A LITTLE IN WEIGHT BUT ALOT. i WENT FROM INCLINING 80'S FOR 6 REPS TO 120'S ON ONE MONTH . MY AVERAGE CLIENT WILL GO FROM LETS SAY 185 FOR 6 TO 225 FOR 6 IN JUST A COUPLE WORKOUTS. WHY AND HOW?
Because they no longer have to recover from extra sets and everything is used for growth . This is why hit trainers grow. Its not magic that hit trainers grow. Its not just a workout. BUT A THEORY, THE THEORY OF HIGH INTENISTY TRAINING. '

** your right, a theory with little scientific evidence to back i tup. And what evidence their is to back it up, it has been conducted by a fellow Jedi.

Very simple you do one set to failure and the next workout you up it. After you have upped it , no second set is needed or even wanted. ISNT THAT PROGRESSIVE RESISTANCE. THERE IS NO PROGESSIVE RESISTANCE WITH DOING A SECOND SET .
mORE COMING IN THE NEXT POST

**You said progressive resistance? There is more then one way to apply the progressive overload principle, which really has its gaps as well. You can add sets, weight, more reps, increase rest time.. etc.. all is a form of overload which is effective and even more effective.