Weight Training Equipment Today

For a better perspective of the Chart, right click on the image and select View Image

Concepts Of Hit Training ( High Intensity Training )

HIT or High Intensity Training is a concept developed by Arthur Jones In 1970 which turned the strength training world around. Many senior body builders still recall Arthur Jones and his HIT-high intensity training program. Over the years High Intensity Training has been slowly forgotten , since most muscle magazine promote  High Volume strength training. HIT’s concepts are the exact opposite of what most bodybuilders are doing or are used to doing. Benefits of shorter, more-intense and less Frequent workouts are the key tools when following a High Intensity Training program.

Today most young body builders or anyone involved with weight training are usually into hours of double split routines , extended sets and high reps. Not with High Intensity training. As strength progresses training becomes less, “less is more” , which may be hard to understand for many, but also, those many can’t understand why they have run into a brick wall with no more gains. Lack of intensity , poor form, and excessive over training is where most, these days, end up.

The Hit training principle is to do as many repetitions as possible …IN GOOD FORM! no swaying ,bending or arching and always to momentary muscular failure. When done in this manner it becomes very intense.

Hit Training ( High Intensity Training ) Rules

Proper intensity– This brings about a certain amount of muscular pain to reach your goal of every possible repetition. This is why HIT training is so different from the usual 3 sets of 8 or 3 sets of  10. With High Intensity Training you are subject to only one set, but that one set  must be worked to momentary muscular failure. Momentary muscular failure will occur when you cannot continue in a positive movement no matter how hard you try. After an extreme attempt to push or raise the weight you stop the exercise.

Strength Inroad — High Intensity Training should be done with about 20% of your starting level strength. If you can bench press100 pounds for only one rep and a second one would be impossible them 100 lbs is your starting strength for bench press. Take 20% away from that and begin with 80lbs. As light as this weight feels, for each rep you perform you move  inroad to your starting strength. By the time you reach your tenth rep it may feel like you are pushing 81lbs or at your starting level of strength (100lbs). Your 11th rep becomes impossible.

Recovery Ability– This is very important , recovery ability is not proportional to you increased strength ability. In other words when doing HIT training, you must do less exercise within a program as you get stronger. The harder you train the less your system can stand, so as training becomes harder you must do less.

Form–Just as Intensity is vital, so is form when doing High Intensity Training. Not only does improper form lead to injury , but excessive movement and momentum make the exercise easier when your primary goal is to make it harder. Move the weight smooth and slow when lifting and lowering focus on the positive end movements and the negative end movements. Keep them controlled and deliberate. Exercise with caution when using weight training equipment and Hit training as to prevent injury. A good guideline is 4 sec on the positive  and 4 sec on the negative. So… move  slowly, change direction smooth, start and stop gradually.

Hit Training ( High Intensity Training )Range of Movement

Single joint exercises (i.e. Leg Extensions, Leg Curls) When in the contracted position, pause momentarily but do not pause in the stretched position.

Multiple Joint Pulling Exercises (i.e. Lat Pull downs, Rows) When in the contracted position, pause momentarily and when in the stretched position also pause momentarily.

Multiple Joint Pushing Exercises (i.e. Presses, Squats) Do not lock out  knees or elbows , and entire movement from positive to negative is continuous.

Repetitions and Progression–No matter what range of reps you decide, the goal with High Intensity Training is always to get stronger. Never keep yourself stalled at certain reps and resistance at each workout. Always strive to increase by one rep for each workout, bringing yourself to failure. Starting with 8 – 12 reps will promote success .When  12 reps is reached with a certain weight, add resistance ,2%-5% of the resistance being used. Use weight training equipment safely but effectively.

Look for the followup posts here at weight training equipment today. I will introduce you to a full high intensity training workout, which has given myself positive gains, and will include an important section on Duration and Frequency along with a bit of a nutrition guide as your high intensity training or Hit training program progresses.

If you enjoyed this post and found it useful, please click the +1 Button to help better our ranking.

Jay Cutler

One Response to “Weight Training Equipment With HIT – High Intensity Training”