Regarding the question of partials, i.e., performing as many partial positive reps as possible after the last complete repetition is performed, the general consensus is not to perform them. After performing the "isometric" rep, it's not likely you'll have any positive strength reserved for doing this anyway.


If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.


If you're just beginning an exercise program, or if you change the exercises in your routine, it may take several workouts before you find a challenging weight. Simply continue to make progressions in the resistance as needed.


Repetition ranges differ from bodypart to bodypart, and the recommendation schemes vary according to what source you refer to.


The most important thing to remember here is that it the number of repetitions isn't the key factor - time is. One can perform a set of 10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds.


The general recommendation is 8-12 repetitions But this can vary from individual to individual, and from bodypart to bodypart. In many cases people have been known to benefit from higher reps for their lower body (12-15), while lower reps for the upper body (6-8).


So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase. The emphasis is placed on the lowering, or negative, as research has shown this to be the most productive part of the repetition.


The lowering of the weight should also be emphasized because it makes the exercise more efficient: the same muscles that are used to raise the weight concentrically are also used to lower it eccentrically. The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension. So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely.


Thus in a 8-12 rep scheme with the above guidelines, each set should take you between 48-72 seconds until you reach concentric muscular failure.


However, there are methodologies that have been employed which have been used to find your "optimal" repetition, or more correctly again, timeframe for a set. Please see 3.2 for details.


5. Work to concentric (positive) muscular failure in each set


If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.


If you're just beginning an exercise program, or if you change the exercises in your routine, it may take several workouts before you find a challenging weight. You can't avoid that. Simply continue to make progressions in the resistance as needed.


6. Perform each repetition with proper form


This one cannot be stressed enough as it's such a common mistake, especially among young trainees that has led to many unnecessary injuries.


A repetition should be performed by raising and lowering the weight in a deliberate, controlled manner. "Explosive" lifting is not only non-productive, but also dangerous.


This is one of the issues that is stressed most by HIT advocates. Anytime, anyone, be they Mr. Universe, or some "expert" trainer, whomever, tells you to move a weight fast, "ballistically", in an "explosive" style just walk away.


That person is a fool.


Remember one thing - free advice is worth what you pay for it. And many times in this field advice that you pay for is worth about the same.


Sidebar on SAFETY


Here's an excerpt from a letter from Dan Riley, Strength and Conditioning Coach of the Washington Redskins, to the National Collegiate Athletic Association (NCAA) dated May 6, 1994. Incidentally, Riley is considered by other HIT strength coaches to be the best HIT strength coach ever. He's HIGHLY respected and because of his efforts and accomplishments, he's a role model for many coaches and has helped usher in the "next generation" of strength coaches:


"There are many philosophical approaches a conditioning coach can use to obtain the same results. We all have our 'way of getting it done.' However when one approach places the athlete in a more potentially dangerous training environment, I will always select the safest avenue available. I would strongly urge you to evaluate the literature and unbiased experts available in several areas. Areas of concern I have include practices in the area of nutrition and supplementation, explosive training, plyometrics, max rep training, speed acquisition, and skill transfer."


The general guideline time for a rep is as stated above, 6 seconds in length - two seconds up, four down. Two seconds may not seem like a lot of time, but when you're lifting a weight it is. Try having you're training partner say "one-thousand, two-thousand" as you lift.


Many people are surprised that they actually lift the weight much faster than this.


Avoid explosive, ballistic movements at all costs. Lifting a weight "faster" does NOT make you more "explosive". No matter what type of training style you do, you simply cannot bypass the slow-twitch muscle fibers (Type I) and activate the fast-twitch (Type II) fibers. Muscle fibers are recruited in order of size according to the Size Principle of Recruitment.


One can get mired in endless debates about the "exact" or "optimal" rep speed. There is a great deal of controversy surrounding this issue. Just how slow should a rep be? In truth, nobody knows the answer.


However the best general guideline is widely accepted to be the following:


Lift the weight under control and try to reduce the amount of momentum. If in doubt, move slower, never faster. Train with a partner who can reinforce proper form. It is easy to perform a rep "too fast", but rarely do you see a person performing a rep "too slow".


7. Use a full range of motion


Perform the rep at the greatest possible range of motion that safety allows - from a position of full stretch to a position of full muscular contraction and back to a position of full stretch. Exercising throughout a full range of motion will has been shown by studies (Project Total Conditioning, done at the U.S. Military Academy) to increase your flexibility which reduces your potential for injury which is one of the goals of HIT - injury prevention.


Using a full range of motion ensures that you are exercising your entire muscle - not just a portion of it - thereby making the movement more productive and thus greater growth stimulation. Studies have shown that full-range exercise is necessary for a full-range effect, i.e., performing an exercise through a limited range of motion, for e.g. the middle portion of a leg extension, will result in a strength increase largely in that range of movement. Studies with individuals who have used this style of training for an extensive period of time have found that they are weaker in the range of motion not worked, e.g., in leg extensions if done as stated above will result in noticeable weakness in the contracted position.


8. Train for no more than one hour per workout


If you are training with a high level of intensity, more than one hour is counterproductive as it increases the probability of overtraining due to a catabolic hormone called cortisol. Overtraining, next to injury, is your worst enemy. Avoid it like the plague. Symptoms of overtraining, and some tips on avoiding it are listed in I) v).


In addition, the faster you can complete your workout, given the same amount of sets performed, the better conditioning obtained.


9. Move quickly between sets


The transition time between each set varies with your level of conditioning. You should proceed from one exercise to the next as soon as you catch your breath or feel that you can produce a maximal level of effort. After an initial period of adjustment, you should be able to recover adequately within 1 to 3 minutes. Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs, as was shown by the study at West Point.


10. Exercise the major muscle groups first


The emphasis of your exercises should be your major muscle groups (i.e. your hips, legs and upper torso). You should select any exercises that you prefer in order to train those bodyparts. It is recommended that lower body work be done first, as it is more taxing. This is not always the case, as a technique for bringing up a lagging bodypart is to work it first in your routine, but it is a general outline.


Exercises like the full squat, when properly performed until failure are the most difficult exercises there are, as any experienced lifter will tell you. That's what also makes them the most productive. Remember, make your exercises harder, not easier, and your results will be in proportion to effort exerted.


Since the major muscle groups store the highest levels of glycogen, we want to tap these fuel sources first to get the glucose flowing. A secondary reasoning is to raise the lactic acid level and therefore lower blood pH. By lowering muscle and blood pH we lessen the amount of work the remaining muscle groups must do to stimulate growth. The advantages of this are that less work means less glucose is utilized and the risk of tapping into our protein reserves (catabolism) is reduced.


It is especially important to avoid (unless you are using a specialized routine) exercising your arms before exercising your upper torso. Multiple joint (or compound) movements done for your upper body require the use of your arms to assist the movement. Your arms are the "weak link" in the exercise because they are smaller. So, if you fatigue your arms first, you will weaken an already weak link, thereby limiting the workload placed on the muscles of your upper torso.


Similarly, your quadriceps and hamstrings are the weak link when performing exercises for your hips and glutes. Thus *some* authorities recommend avoiding training these muscles, i.e., avoid leg extensions and hamstring curls, before performing a compound, multiple-joint exercise for your lower body, like the squat or leg press.


11. Do not split your routine - do not work your body on successive days


Many bodybuilders practice a split routine. The reasoning is that training their upper body on one day and lower body on the next day allows them additional time to work each muscle group "harder". HIT advocates believe this NOT to be the case.


First, split routines lead you to believe that more exercise is better exercise. Remember HARDER exercise is better. And if you train harder you MUST train briefer, not longer. You cannot train hard for a long period of time. Thus, out of physiologic necessity, people who use a split routine have to reduce the intensity of their exercise which leads to less growth stimulation.


Second, split routines use up more of your valuable RECOVERY ABILITY. Recovery is the chemistry that is necessary inside your body for the adaptive response to occur. Thus split routines can lead to your worst enemy again - overtraining.


It should be noted that although full body routines are recommended they are not always the rule. For example, some people simple cannot take much in terms of high intensity exercise. To try and workout the entire body in one session would lead to submaximal effort and results.


If this is the case, one might be better off performing "abbreviated" full body routines or "splitting" your routine. The purpose here is NOT to increase the amount of work. It is to "spread out" that work over time. For example, 10 exercises of one set each might be required by a trainee to train the entire body. Instead of doing all 10 exercises during one session, the trainee might split the routine into 5 exercises one session, and 5 the next. Continue by alternating these sessions. The important thing to stress is that these sessions are NOT on successive days for reasons mentioned.





12. Get ample rest after each training session


Believe it or not, your muscles do not get stronger while you workout. Your muscles get stronger while you recover from your workout. After high intensity training your muscle tissue is broken down (a very basic way of describing it) and the recovery process allows your muscle time to rebuild itself, adapt, and with all factors permitting, grow larger.


There are definitely individual variations in recovery ability. A period of about 48 to 96 hours is usually prescribed for sufficient recovery from a workout. It is the feeling of some HIT advocates that muscle will begin to atrophy after 96 hours of high intensity exercise. However, this is disputed by other authorities, who have their trainees workout more infrequently than that. One strength training workout per week or even less, is definitely not unheard of, although this appears to work better for those who have attained an advanced level of development relative to themselves, i.e., have increased their strength by 200-300% relative to their untrained strength.


It is generally said a period of at least 48 hours is also required to replenish your depleted carbohydrate stores. Therefore, it is suggested that you strength train 2 to 3 times per week on nonconsecutive days (e.g. Monday, Wednesday and Friday).


13. Take periodic layoffs


What is "Periodization"? Periodization is not a set routine, but a philosophy or method to vary the volume and intensity of training to optimize training adaptions by avoiding overtraining.


HIT is also a philosophy. HIT advocates frequently make mention to the importance to changing the exercises performed, order of exercises, frequency of training and the set/rep combinations. Thus to say that HIT is "one set of 8-12 repetitions" or a "canned program" is simply erroneous.


HIT does advocate a form of "periodization". But it is not the 1RM-based, pre-planned workouts of the traditional theoretical models with different "phases" within the "cycle".


This is not to imply that that these models don't "work".


They do. This is an important thing to understand - ANY training system that applies the techniques of overload and progression will "work". HIT advocates feel that there are some definite shortcomings to periodization models - too much time is spent training submaximally for one thing.


One of the objectives of using a "periodization" program is to "cycle the intensity" to prevent overtraining. The general school of thought on HIT does not believe in this concept of "intensity cycling" - with some exceptions such as Stuart McRobert (see "Hardgainer").


The real culprit of overtraining is...overtraining, i.e., training too frequently.


To prevent overtraining the cure is rest, or a reduction in training. Train up to 2-3 times/week intensely (generally).


If one is training three times a week and does not feel recovered or one is not making progress, try training two times a week. If that is still too much, try training once every five days. A good rule of thumb is to focus on reducing the volume/frequency. Most trainees find that as they grow stronger training less becomes more of a necessity rather than an option.


Train hard for 6-8 weeks and take a week off of strength training. A week away from training can help tremendously both physiologically and psychologically.


After a week off, gradually start on a new routine. A new routine could mean staying with the same exercises but changing the order or choosing new exercises. Variety is the key. You can call this "cycling your workouts" or "periodization". It's the same thing.


Ten days off between workouts might be even better. Two weekends of rest can do tremendous things for your recovery ability, motivation, and future progress. A full 10 day layoff from training is recommended every six months.


This is probably one of the hardest things for a trainee to do, and another factor perhaps why people don't get the results they aspire for. Trainees tend to find it EXTREMELY difficult to take layoffs from training. The fear is that "my muscles will atrophy" or something to that effect.


That simply isn't the case. There has even been a study published where a group of elite powerlifters ceased all training for a period of two weeks. Strength losses were found to be very minimal.


Even if you do lose a little muscle, it is FAR EASIER to REGAIN muscle mass than to gain it the first time.


Sidebar on increasing "STRENGTH":


It is important to understand that progressive resistance exercise with single set training causes beneficial morphological (muscle) changes. If it is the goal of the trainee to improve his/her 1 REP MAX (1RM) on the squat or bench press, then ADDITIONAL SETS ARE REQUIRED to train the specific neural pathways for success in those lifts.


The majority of the strength training literature to date has NOT shown a conclusive difference between multiple set programs and single set programs relative to changes in LEAN BODY MASS.


Varied set/rep training systems produce increases in muscle mass and strength. Single set training also produces increases in muscle mass and strength. How one defines and utilizes STRENGTH will ultimately influence their training protocol.


This FAQ is NOT intended for those who are seeking to improve specifically their 1RM, i.e., competitive powerlifters. This FAQ is intended for those who are concerned with inducing changes in body composition - increases in muscle mass and maintenance or reduction in fat tissue.


If you are interested in specific training for the sport of powerlifting, it is highly recommended you read Bill Piche's Powerlifting FAQ located on the Cyberpump! website.


14. As you get stronger decrease the frequency of workouts and/or amount of sets


Exercise physiologists have found that your strength increases disproportionately to your recovery ability.


The stronger you get the LESS high intensity exercise you can tolerate. Dr. Ellington Darden has mentioned a "300/50%" ratio of strength to recovery ability potential. Thus - in theory - the average trainee has the potential to increase his untrained strength by a factor of 4, but his recovery ability will only increase by a factor of 1.5. Therefore, as you get stronger you simply MUST do less exercise.


The GENERAL recommendations for number of sets/workout are as follows:


Beginning level: 12-15 sets

Intermediate level: 8-12 sets

Advanced level: 6-8 sets


Of course you may require more or most likely can benefit from LESS, but this is a good general outline.


As for frequency of training general recommendations are as follows:


Beginning level:

3 times/week (full body)

Intermediate:

2 times/5-7 days (full body)

Advanced:

1 time/4-6 days (full body)




Again, depending on many factors you may require LESS than this. Three times/week is being used successfully by high school and college athletic training programs. However, there are cases of trainees who have made great gains by training less frequently. It is emphasized again that these are GENERAL recommendations. There are cases of advanced trainees who can tolerate and adapt to a 3x/week 15 sets/workout regimes. Others can only tolerate 2x/week 4-6 sets/workout.


As the general rule of thumb for aerobic conditioning is training 2-3 times/week, if you are at the intermediate to advanced level perform some form of aerobic exercise one other day/week.


Training three times a week is the general recommendation given for increasing cardiovascular endurance. If your strength training sessions are performed in a manner such that your heart rate is maintained at the target level for your age (by keeping the rest between sets as short as possible; 1-3 minutes is recommended), then your strength training sessions "count" as part of your aerobic conditioning.


If your strength has increased to the level where you are training less than 3 times/week, additional aerobic exercise can be done for conditioning purposes.


15. Use high intensity techniques sparingly


Too many people make the mistake of using advanced techniques like those mentioned below too often, which quickly leads to overtraining. Another reason perhaps why some people fail to meet their expectations using HIT.


This cannot be stressed enough. Learn through experience how hard you can push yourself. Do not even attempt these methods until you have established a good "base" strength. And even then, it is emphasized that these are used sparingly. Over the course of your training career you will learn to be able to push yourself harder on straight sets. Going to failure on straight sets should be the mainstay of your training program.


Use these techniques to bring up a lagging bodypart, and use them infrequently. The following are some of the advanced high intensity techniques. Descriptions are provided later in this FAQ:


Breakdowns.

Super-slow reps.

Pre-exhaustion.

Negatives.

1 1/4 reps.

The above techniques should as I said before be used infrequently. Do not perform them every workout as many bodybuilders do. It's very easy to overtrain using these techniques. Use them for specific bodyparts that are lagging behind the rest of your body. This is so important to remember. You should train to positive failure on all your sets. But going beyond positive failure is extremely taxing on the body. So use these techniques sparingly, or you'll end up overtrained. The point is not to work your body into the ground. The goal is to elicit a training response so you will be able to add more poundage/more reps next workout. Keep the goal clear in mind.


For descriptions of these techniques see the section in Advanced HIT, section 1.


16. Perform a Proper Warmup and Cool down


Warming up is a safeguard against injury. The change to higher temperature also augments speed of movement and power potential.


Almost any sequence of light calisthenic movements can be used as a general warm-up preceding a high intensity training session. Suggested movements include head rotation, side bend, trunk twist, bodyweight-only squat, and stationary cycling. Doing each movement for a minute or so will be sufficient. Specific warming up for each bodypart occurs during the first few repetitions of your set. Thus, a "warm-up set" is usually not deemed to be necessary.


Cooling down after your workout is also important. This prevents blood from pooling in your exercised muscles. After your last exercise, cool down by walking around the workout area, getting a drink of water, and doing some easy movements, like moving your arms in slow circles. Continue these easy movements for four or five minutes or until your breathing has returned to normal and your heart rate has slowed.


17. Keep Accurate Training Records


Training records are a way to measure your progress.. It is important that you keep an up-to-date, written record of each exercise that you perform during every workout. In the organization of your workout chart, you will need to make not of the following factors: date, exercises, order of exercises, seat position (if applicable), resistance, repetitions, sets, overall training time, and any other specifics such as bodyweight, time of day, outside temperature, and aches and pains that may affect your performance.


As you review your progress from month to month, the accuracy of these training records will prove to be invaluable in providing you with problem-solving information.


As mentioned in the "Books" section, Stuart McRobert?s, "Muscle & Might Tracker" is a great tool for this.


The strength of a muscle is the best measure of progress. This is best measured, not by seeing how much you can lift ONCE (referred to frequently as your "1RM" - one repetition maximum), but by seeing how much you can lift for your prescribed number of repetitions, e.g., 10 reps, in good form. Why shouldn't you peform maximum single repetitions as a measure of strength? In short, because they are DANGEROUS.


Attempting a 1RM with heavy weights can place an inordinate amount of stress on the muscles, bones and connective tissues. An injury occurs when the stress exceeds the tensile strength of the structural components. Additionally, a 1RM attempt tends to increase blood pressure beyond that which is normally encountered when using submaximal weights.


Another concern is that a 1RM lift is a highly specialized skill that requires a great deal of technique.


Now there is another way to predict your 1RM max - from reps to failure, using what has been called the "Brzycki Formula" (created by Matt Brzycki).


The following is the formula:


Predicted 1RM= Weight Lifted/(1.0278 - .0278X)


where X= the number of reps performed.


This formula is based on noted near linear relationship between the number of reps to failure and the percentage of maximum load. It appears as if the relationship is not quite linear beyond about 10 reps. Therefore, this formula is only valid for predicting a 1RM when the number of reps to failure is less than 10. If the reps exceed about 10, then the test becomes less accurate. So if what you have determined as your "optimal" rep scheme based on section III) i) is greater than 10, than this test becomes less accurate.


18. Get a good Training Partner


A good training partner will help you immensely. You can then push each other one at a time through hard workouts. Once you've trained together for a length of time, you will know each other well enough to organize productive training sessions. Having a training partner will allow you to go to failure without fear of "dropping the weight" on exercises such as the bench press.


A good partner will also monitor your form and give you feedback. A partner will also be useful when you need assistance in using advanced techniques such as negatives, breakdowns, manuals etc., mentioned later in this FAQ.
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