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The New High Intensity Training Guide Review Rating:

Hey it’s Nathan again for another quick HIT guide review. Recently, I got my hands on “The New High Intensity Training” guide by the renowned H.I.T. trainer Dr. Ellington Darden of DrDarden.com. Dr. Darden has been actively involved in high intensity training for YEARS, coaching dozens of people from your first time lifters to the likes of pro bodybuilders. The New High Intensity Training is his latest addition to the vast collection of books he has written on the subject of bodybuilding.

No doubt Dr. Darden has the experience to show he knows what he is talking about in regards to H.I.T.. BUT..can Dr. Ellington Darden’s guide really live up to it’s claims of adding up to 18 lbs of Muscle in just 2 WEEKS?!?!

You’ll definitely want to read through this entire “the new high intensity training” review to find out the truth…

“The New High Intensity Training” Is Available Here

What Is “The New High Intensity Training” Anyway?

Before we get into the details of this review, I want to give you a quick summary of what The New High Intensity Training is about in case you don’t already know. It’s a H.I.T. guide authored by Dr. Ellington Darden that reveals:

• A Full range of High Intensity Training programs to take you from beginner level to advanced bodybuilder as FAST as possible
• Where the idea of High Intensity Training was born and why it’s SO MUCH MORE EFFECTIVE than conventional training methods
• Specialized 2 week H.I.T. Routines for targeting your weak muscle groups and stimulating noticeable muscle growth in those areas quickly
• The truth about proper nutrition & how supplements, EVEN SIMPLE PROTEIN, can actually prove damaging to your health

What could have been better?

I have indeed read through Dr. Darden’s entire guide and can honestly say the information you’ll learn within is absolutely enlightening to say the least. However there were still a few things I had to mention.

For one, though the information in the guide is top-notch, you just can’t beat the advantage of having a H.I.T. trainer coaching you face-to-face. When I started I training HIT style It was somewhat of a difficult concept to put into practice at the gym. Having someone there whom could critique me on form and intensity could have made all the difference in getting stronger, faster.

What I liked most about The New High intensity Training…

I really like that Dr. Darden lays out full workout/diet programs to follow and get you going on the fast track to personal fitness success. For me diet is the area I struggle with the most as I am sure other’s can agree with. In The New High Intensity Training, all the guess work is stripped out and easy to follow 6-week diet plans are provided to allow fast and motivating progress for getting lean.

Dr Darden also has a forum at DrDarden.com where you can go to ask questions and interact with like-minded individuals also pursuing their fitness goals through high intensity training.

Grab Your Discounted Copy of “The New High Intensity Training” Here…

CONS(didn’t like)

• The fact that you can use The New High Intensity Muscle Building at your own pace is a plus, but at the same time you can’t beat the advantage of having a personal H.I.T. trainer instructing you face to face.
• You can not get instant access like similar downloadable HIT guides. You’ll have to wait for it to be shipped to your home.
• I felt the guide was more tailored towards personal fitness, rather than all-out raw muscle building.

PROS(liked)

• The New High Intensity Training is used in the privacy of your home and at your own pace and you can order any time.
• The price of the book is FAR LESS than the cost of just one session with a personal trainer
• You learn the importance of training smarter, not just harder
• The book is shipped straight to your door-step, and you can take it to the gym with you, or wherever you do your lifting

The New High Intensity Training Review- My Conclusion

The training advice you’ll discover in this guide will change the way you look at building muscle and getting lean for the rest of your life. Also, the fact that it’s completely affordable and you can order it and have it shipped to your house for under $20 certainly makes the decision to order a no-brainer. The New High Intensity Training gets a 4 out 5 rating from me & I recommend it completely. Read more about Dr. Ellington Darden’s “The New High Intensity Training” by clicking the link below…

Click Here To Read More Customer-based Reviews of ”The New High Intensity Training” At Amazon.com

P.S.- PLEASE leave any questions or comments you might have below
Thanks For Reading,
Nathan

Here’s Master Trainer Chris Lutz of SpartaTraining.com with an excerpt from his main guide, “High Intensity Training: How to supercharge your workouts, cut your exercise time by 2/3, and perform NO CARDIO“…ENJOY:

When discussing the high intensity training philosophy with new clients, I often hear:  “This is so different from what I’ve been told regarding fitness”.  Even our current clients who have obviously seen the changes happening but can’t quite seem to rationalize them make this comment.

The intent of this chapter is to show how “mainstream” fitness publications, such as college textbooks, and other articles actually support the HIT philosophy. When I was in school, I thoroughly enjoyed and excelled in such subjects as anatomy and physiology, kinesiology, and exercise physiology and I always felt a step ahead of most of the other students because I was already well versed in all the information from reading old Nautilus materials.

The disconnect between the scientific information and what activity is recommended by so-called authorities and experts occurs in the actual application, or misapplication from our perspective, of that information.  Many authors know the data, but end up recommending activities that do not produce the desired outcome.  This article contains examples of data that support the HIT philosophy as it pertains to total conditioning.

Dr. Kenneth Cooper started the running/aerobics craze around the time Nautilus was founded in the early 1970’s.  The HIT method originated from the original Nautilus philosophy espoused by Arthur Jones. Only during the last three decades has resistance training been slowly becoming a major focus of exercise science.  Philosophically speaking, the HIT philosophy represents the preferred technique to use for total body conditioning in a single workout in the safest, most effective and most time efficient manner possible.

Stretching and Warm-up

Why isn’t there any formal warm-up, stretching or cool-down?  Contrary to popular belief, your muscles will perform better if you are slightly cooler.  Heat contributes to fatigue and ultimately heat sickness if left to continue to rise.  We actually want to keep you cool during a workout.  A traditional warm up can be more dangerous than the exercise itself because of the high forces involved which you’ll read more about shortly.

Your first two or three submaximal repetitions are the warm up.  It only takes a few seconds to bring your body temperature up.  Usually walking around for a couple minutes after a workout is sufficient to prevent any negative post exercise effects.  Stretching does not offer any protection from injury as previously thought.

We were able to rationalize this several years ago, but there is just now good research coming out that supports this.  Most injuries are not caused by a lack of flexibility, but by trauma or too much force imposed on the systems.  Stephen Thacker of the Centers for Disease Control (CDC) compiled a number of studies to look closely for any benefits that might be seen from stretching.

Thacker says “We could not find a benefit.”  “And the injuries found in the study typically happened within the muscle’s normal range of motion, so stretching them would not have made a difference.”  However, this is not to say that it is never done in HIT.  Generally, we prescribe full range of motion exercises which includes emphasizing the stretching portion of the range.  This is one way, but not the only you can enhance flexibility through strength training.

We frequently include a short stretching routine for those that feel it might prevent some later soreness and sometimes include 20 second stretches immediately after each exercise to stimulate a little more strength gain.  Some recent research has shown this to be possible.  Other research has shown a slight correlation with stretching before activity and an increased incidence of injury so we usually stick to doing it afterwards if necessary.  According to the literature, you should too.

Single Sets vs. Multiple Sets

One of the major differences of HIT is the low number of sets of each exercise we use, usually only one, but sometimes employ more especially for advanced techniques.  Conventional practice by most people is to use at least three sets and usually more.  In fact, in bodybuilding for much of it’s history, the more you could do the better.  Athletes would literally spend hours on end at the gym sometimes making two or even three trips there per day.

However, over 96% of the research on this topic does not support or justify the idea that more sets are better assuming loads and intensity are the same.  According to Jack Wilmore, a prominent exercise physiologist and author of my college text book, Physiology of Sport and Exercise, “…it appears that a single set is just as effective as multiple sets for increasing muscle size and strength.

In fact, of the studies that used appropriate controls, only one study demonstrated an advantage of multiple sets over a single set, and the magnitude of the difference in strength gains between three sets and one set was small.”   This being known and employed will instantly cut your workout time by 2/3.  This alone should help convince some as to how it can be done in such a short amount of time.

No Rest Between Sets

We also use a circuit approach which implies no rest, or very little time between exercises as I laid out in previous chapters, preferably, 30 seconds or less.  This keeps the heart rate elevated for the entire workout.  Or there may be slight dips in heart rate between exercises and spikes during the exercise resembling interval training which has been shown to be very effective for cardiovascular conditioning.

The cardiovascular benefit is the same as if you were jogging down the street except you are not exposing yourself to high acceleration forces and high impact forces that cause injury.  You have to move your muscles to get a response from your heart.  Your heart does not know if you are pushing on a leg press or running.  In a study more than twenty years old, a running and circuit weight training (RUN-CWT) program was compared to a circuit weight training (CWT) only program.

In the conclusion of the study the authors state, “Statistically, one training program was not shown to be superior to the other; thus, both programs of RUN-CWT and CWT were effective in improving measures of physical fitness.”  Does this mean that the running was just superfluous activity?  Yes!  Why wasn’t the running and circuit training better?  Your body cannot tell the difference between the two modes of activity.  All it knows is that it is under stress so you better make sure that stress is safe and effective and not exposing you to injury either acutely or at some point in your future.

Addressing More Than One Component of Fitness

This leads me to probably the most controversial of all the points in our philosophy, which is that we get our cardiovascular work primarily from the circuit weight training, itself.  You don’t have to avoid so-called aerobic activity completely if you don’t want to, but it will be a negligible effect and possibly a detrimental one if you choose to engage in these activities beyond the scope of our guidelines.

We have designed HIT to be all inclusive. Sending your body different physical messages can inhibit, not improve your results.  What I mean by that is that with the circuit approach, your cardiovascular work is taken care of while you are doing stimulating muscular work at the same time.  And according to most of the research, becoming “muscle bound” and “tight” is a myth and you will actually have enhanced flexibility especially from full range weight training.

You’re killing three birds with one stone.  For busy people, or people that don’t like to exercise, this should be good news.  You cannot make your heart and lungs do anything unless you move your muscles first.  You might be able to if you get scared suddenly, but that’s not exercise. The function of the cardiovascular system is to support the working muscles.  Your muscles are the window into the rest of your body’s systems.  I want you to remember that.  The heart, lungs, and blood vessels are secondary in any activity.

They are the intake and hoses, the muscles are the engine. The only reason that they get so much attention is because it has been the part that is most disease ridden, but nevertheless, they are affected by what your muscles are doing.  Knowing all of this, why not design the activity so that all 3 components are addressed at the same time to a maximal gain.   Nautilus clearly demonstrated this in Project Total Conditioning performed at West Point in 1976.

As far as I’m concerned, this is the most comprehensive study ever performed in exercise science’s short history.  An occasional jog, some activity for mental reasons, playing flag football, or practicing a sport is perfectly OK.  There are two ways you can over do it, either by too much intensity in any given exercise between HIT sessions or by too much volume.  In other words, too much time running or too many days of the week (also known as frequency).  Overreaching and overtraining is easier than a lot of people think.  Endurance exercise has been shown to cause muscle wasting or loss of lean tissue in some cases.  Think marathon runner versus sprinter.

For someone trying to lose fat and raise their metabolism, this is not smart exercise.  You may burn a few calories doing the activity, but only while doing it.  You risk losing the biggest calorie burning engine in your daily life…your lean muscle tissue which burns far more in a 24 hour period whether you are exercising or not.  For smart exercise application, we want to preserve and increase lean mass to increase metabolism while losing only fat tissue while controlling our calorie intake.  The HIT method coupled with calorie control is the way to do this.

Although an elevated heart rate is probably necessary to accompany muscular work, trying to use a formula to get into a steady state range is a step in the wrong direction.  Recent articles have shown the arbitrary establishment of the Heart Rate (HR) formulas.  Specifically the HR=220-Age.  This was never scientifically established and the resulting exercise prescriptions may not be effective and in some cases dangerous.  In addition, all other tests that rely on heart rate training zone values will be flawed as well.

It is inaccurate, too unreliable, and there is too much variation among populations.  In addition, the tools used such as elliptical machines are frequently inaccurate too.  You don’t want a deconditioned middle aged man trying to get his heart rate up higher using a flawed formula and a flawed exercise tool.

What if I told you that science has NEVER proven that aerobics will prevent heart disease or rehabilitate a diseased heart or any other disease or condition?  You’d think I was crazy, but only because of what has been drilled into your head for the last 30 plus years.  Early on in the research, authors concluded, people that were more active had less heart disease and it was assumed that it was because of the activity.

That is a wrong assumption and this is what I would call bad science.  What happened was that the authors of that research got the cause and effect exactly backwards.  They used people who chose to be more active so the sample size was filtering itself.  Diseased, sickly people are not going to be engaging in much activity.  They will self select themselves to jobs and lifestyles of less activity.  This happens all the time in corporate wellness programs.

The fit/healthy ones do it, the diseased/sickly ones don’t. This is called selection bias when using a sample of people as subjects to study.  It’s like saying playing basketball makes a person tall.  Of course it doesn’t.  It’s the other way around.  And so began a three decade long misapplication of ideas in the form of the “more is better” philosophy.  It isn’t better.  There is no way to attain super health, but you can improve your general fitness and manage diseases and conditions to a marked degree.

Safety Oriented

As professionals, we are looking for the safest, most effective, and most efficient designs of programs possible to prescribe to clients.  Most activities do have some benefit, but are usually outweighed by the negatives.  Anabolic steroids are probably the best way to build muscle tissue, but over doing it with them is not a safe option so you can toss it out the window right away.

According to Dr. Ellington Darden, “More than 20 million injuries are sustained each year in the U.S. as a result of sports and fitness activities.  To put this number in perspective, 20 million is more casualties than the people of our country have suffered in all our wars to date.  Which activities are the most dangerous?  There is an 86 percent probability of being injured each year if you play tackle football.  That’s self-evident because football is a combative sport.

At 83 percent is gymnastics, which seems unjustified until you understand the very high forces involved and the great flexibility required to do many of the competitive events.  Following at 80 percent is the popular aerobic activity, jogging or running.  In the top ten is also aerobic dancing.  At one time, in the high-impact years, aerobic dancing was at the 70 percent level of injury.  Introducing the low-impact style lowered it to the mid-40 percent level.

But with the arrival of step classes and the return of high-impact dancing, now called high-energy in many places, the numbers are moving back toward 70 percent”.  Not only are these activities not safe, you are not necessary because the body’s systems are so interconnected.  It is not more effective or even desirable to break up training into strength and cardio or aerobics.  It is entirely possible to combine the two for the most effect.

According to Dr. Richard Lieber, “Since muscle represents about three-fourths of the body mass, a healthy muscular system is usually associated with healthy cardiovascular, pulmonary, and endocrine systems”.  Your muscular system is the one thing in your control (trainable) that you can use to elicit a desired response from your body as a whole for improvement.

You may not care about getting stronger, but it is probably the best indicator of improved fitness and health as a whole that we can measure.   You can combine your efforts, save time, and not expose yourself to any of the dangerous forces such as the ones described in the activities above.  Who doesn’t want that?  Isn’t that what we’re all looking for?

Frequency

How do you expect to improve your body with only two or three exercise sessions per week when everyone else says to do four, five, six, or even seven days per week, 60-90 minutes at a time?  The exercise itself is not a good thing as far as the body’s systems are concerned.  Again, this is where it went awry with regard to volume.  Think about it, you don’t get more fit while you workout so when does it happen?  It happens when you are at rest.

Work and rest are of equal importance, it’s just that the rest time is disproportionately long compared to the work.  Essentially you have to heal from the severity of the exercise.  You can cut your skin in one second, but take two weeks to let it heal.  In addition, exercise is stress, nothing more.  It makes you breathe heavy, your heart race, it burns, and you want to do all you can to stop it.

How could that be good?  It’s not!  But the adaptation the body makes as a result from the stress is good.  I suggest someone working out on their own do three days a week.  I’ll settle this controversy with a quote from my own exercise physiology professor from college.  He said, “Tell your clients to come five or six days a week and you can only count on them showing up three days a week which is all they need”.

That is the wrong approach because it will turn people off immediately to exercise because they think they have to do so much they will never find the time and will never get anything out of less frequency.  Time is not an issue at all.  Wayne Westcott, who is considered the country’s most respected exercise scientist, and a member of S.P.A.R.T.A.’s Medical advisory board, is an advocate of high intensity training.

He recently performed a study in which 19 elderly adults performed a five exercise routine twice per week.  They averaged 80% greater leg strength, 40% greater upper body strength, 4 pounds more muscle and 3 pounds less fat all in a 14 week span.  That’s only 28 workouts total lasting approximately 5-10 minutes.  The participants averaged 40-70 seconds per exercise.

So over the whole span of the study, at most, they were actually exercising for approximately 4 ½ hours out of 14 weeks.  Dr. Westcott even did a study where the participants only engaged in 3 exercises with similar results.  According to Kathryn Luttgens, “Once muscular strength and endurance are developed, they may be maintained with less frequent workout sessions as little as once every week or two provided maximum contractions are used”.

Athletes in a short pre-season phase could do as much as 6 days per week of split routines along with your conditioning to maximize fitness going into a competitive time period, but the average person should not need to do this and probably could not do it for very long.

Train to Fatigue vs. Sets of 10 Reps

Trainees sometimes have a hard time conceptualizing the idea that you have to train to muscular fatigue.  Or in other words, you cannot perform another rep in good form.  Exercise might be the only thing in your life in which you are trying to fail.  Achievement driven people will focus on the actual movement so much so that you may not get the best result possible because you are constantly struggling, wiggling, and thrashing to move the weight.

If it was the movement that made you improve, then we would not need resistance.  Think of working up to a high effort level your accomplishment, not mindlessly moving a bar up and down.  The fact that your muscles are exposed to something that is unmanageable is what causes the improvement.  It is very hard for trainees to grasp sometimes that the very idea of training is to attempt something that you cannot perform and this will in turn stimulate improvement.

Conclusion

To try a HIT workout on your own, follow these principles, give it a few weeks and see how you progress.  Principles to apply:

• Select a resistance that allows you to perform an 8-12 rep range.  If you can perform more than the prescribed number of reps, continue until muscular fatigue and increase the resistance next time.
• Use the first couple of workouts to determine appropriate resistances if prescribed amounts are off.  Equipment will vary.
• Train with a high level of effort until no more reps in good form are possible.
• Exhale as you lift resistance.  As the set progresses and heart rate increases, let your breathing increase too.  Do not hold your breath during exercise.
• Use a 2/4 lifting speed.  Lift in 2 seconds on the positive and lower in 4 on the negative unless other speeds are prescribed.
• Accentuate the lowering, or negative, portion of the rep.
• Move slower, not faster if ever in doubt.
• Concentrate on flexibility by slowly stretching comfortably through the first 3 reps.
• Do everything possible to concentrate on and exhaust each targeted muscle or group.
• Use double progression.  Always try to do another rep in good form or a little more resistance over the last workout.  But, stay in position and do not sacrifice form.
• Record your workout results.
• Move quickly between exercises to maximize cardiovascular involvement.
• Employ advanced techniques as needed.

Get Chris’s Full HIT Guide & Over $500 In Free Bonuses Here

CHRIS LUTZ-Master Trainer
S.P.A.R.T.A.-Sports Performance And Resistance Training Association
HIT Fitness Ebooks
703-946-0597

High Intensity Muscle Building Review Rating:

Hey it’s Nathan. Recently, I had the great opportunity to review the “High Intensity Muscle Building” guide by the very well known H.I.T. trainer Dave Durell of HighIntensityNation.com. This guy has been studying, practicing, and teaching high intensity training for over 30 YEARS coaching dozens of people from your first time lifters to the likes of pro athletes in the NFL.

Needless to say, I was pretty excited to see what kind of awesome muscle pumping secrets I could dig up to use in my next workout. At the same time though, it’s hard not to be skeptical of a guide that claims to get you bigger and stronger than ever training only 2 TIMES at a total of 40 MINUTES a week?!?!

If that sounds just as unrealistic to you as it did to me, you’ll definitely want to read through this entire review. You may be quite surprised to discover what I encountered on the inside…

“High Intensity Muscle Building” Is Available Here

What Is “High Intensity Muscle Building” Anyway?

Before we get into the nitty gritty of this review, I want to take a second to summarize what “High Intensity Muscle Building” is about in case you don’t already know. It’s an all-in-one H.I.T. guide put together by Dave Durell that reveals:

• How to BLAST your muscles into levels of fatigue & growth like never before, all while spending as little as 40 minutes a week in the gym
• How to quickly BUST out of training plateaus to continue getting bigger & stronger at an accelerated rate
• How he got his body fat percentage down to 7% without having to do ANY cardio & how you can too
• The truth about expensive supplements & how they are Downright Useless if you don’t get 11 crucial nutrition factors right first

What didn’t I like or what could have been better?

While combing through Dave Durell’s High Intensity Muscle Building I really couldn’t find any major hang-ups, but there were a few small things I thought could have been better. For one, Dave didn’t get into any advanced H.I.T. techniques in his guide. You won’t need them to experience fantastic results in the gym, but they can really help increase intensity as you progress in strength.

What I liked most about High Intensity Muscle Building…

I really like that Dave Durell provides just about everything you’ll need to succeed with High Intensity Muscle Building. I mean, you get everything from demonstration videos, to pictures, to FREE one-on-one email coaching, to sample menus and printable workout sheets. Every tool you’ll ever need (besides the gym equipment of course) is right at your finger tips after you get access.

Heck, you even get an MP3 version of his guide so you can listen & learn through your Ipod or MP3 player anywhere. If you are fully determined and willing to follow the advice laid out in this guide, you will see strength gains very quickly & eventually reach a point where 40 minutes a week will be all you need to continue getting stronger, FAST.

Instantly Download “High Intensity Muscle Building” Here

-PROS & CONS…

Now just to sum things up, here’s a list of a few more things I found I liked & didn’t like while going through this review of High Intensity Muscle Building:

CONS(didn’t like)

• While the ability to use High Intensity Muscle Building at your own pace is a plus to many, you just can’t beat the advantage of having a personal H.I.T. trainer instructing you face to face.
• You can not purchase the ebook as a hard-copy. The guide is only available to download as an ebook & audio version.
• As mentioned earlier, the guide doesn’t go into detail on advanced H.I.T. techniques.

PROS(liked)

• High Intensity Muscle Building can be used in the privacy of your home and at your own pace and you can get instant access at any time.
• The price of the program is FAR LESS than the cost of just one session with a personal trainer
• High Intensity Muscle Building comes with a FREE 8-week email coaching program where you can consult with Dave personally to tap into his 30 YEARS experience in H.I.T.
• You learn how to train smarter which helps you to build more muscle & burn more fat faster than you may have though possible
• The program comes with a 60-day trial period, you’re either 100% satisfied or YOUR MONEY BACK…there is basically no risk to you

High Intensity Muscle Building Review- My Conclusion

To put it straight, it’s definitely worth the $39 price tag. The priceless training advice you’ll discover in this guide will completely transform the way you look at building muscle & getting in great shape for the rest of your life. If you have the money, I recommend it wholeheartedly. If you don’t have the money, it’s very worth saving up for. Click the link below to read more about Dave Durell’s “High Intensity Muscle Building” at his website…

Click Here To Learn More About “High Intensity Muscle Building”
At Dave Durell’s Official Website…

P.S.- If you have any questions, comments, or concerns PLEASE feel free to leave a comment below
Thanks For Reading,
Nathan

Where It Began…

Arthur Jones popularized it in the 70′s and 80′s to eventually train top bodybuilders such as Mike Mentzer. Since then, the High Intensity Training revolution has been growing rapidly as it continues to prove it’s superiority over volume training.

Training With Intensity…

The idea behind High Intensity Training  is that you train more intensely for a brief amount of time to deeply stimulate the adaptive response of overcompensation within your muscles. Basically, you exhaust your muscle to a point where your body believes it must add on muscle in order to cope with the intense workload. To do this you must train to momentary muscular failure ever time.

Training to “Momentary Muscular Failure” is exhausting your muscle during an exercise to where you can’t possibly do another full repetition in good form no matter how hard you try.

Intensity is definitely emphasized and for this reason many lifters tend to avoid it H.I.T. because of it’s difficulty. In order to get through a high intensity workout, you’ll have to push your mind and body to levels of effort you may have never experienced before. However, the results will be unlike anything you’ve ever experienced before either.

Keeping Strict Form…

Another important aspect of High Intensity Training is that you perform every repetition of every exercise in the best form possible with all momentum removed from the equation. Three seconds to lift the weight and three seconds to lower the weight is sufficient.

If you’re someone who throws the weights around, you’re not benefiting as much as you could be from every exercise. You’re also at greater risk of injury. Yes it is harder on your muscles to move the weight slower, but isn’t that the point? The harder it is the greater the progress in strength & size.

Recovery & Growth…

As you grow larger in strength & size, you’ll need more days off in between workouts in order to benefit from your training. Your body is so drained from a full on H.I.T. workout, that it will need 2 to 3 days just to fully recover. On the same note, you’ll eventually have to reduce the number of exercises per workout in order to continue getting stronger.

This is an important idea to understand because if you don’t allow your body enough time to recover in between workouts, you’ll eventually reach a point where you stop getting stronger altogether. Some studies even show that over-training leads to life threating health conditions in the long run.

H.I.T. In A Nutshell…

Here are some of the general H.I.T. training points to keep in mind:

• Workout no more than 2 to 3 times per week. The more advanced you are the more recovery time you’ll need in between workouts.
• Do no more than 8 to 12 exercises per workout. Maybe even less if you’re advanced.
• Use enough weight so that you can only perform between 8 to 12 repetitions before reaching failure.
• When you can perform 12 repetitions in good form, add on more weight to where you can only perform 8 solid repetitions. Use the same weight until you progress to 12 repetitions once more and add weight again.
• Do 1 set per exercise to the point of momentary muscular failure.
• Do every repetition in strict form, approximately 3 seconds to lift & 3 seconds to lower.
• Perform the full range of motion in every exercise.
• Workout a portion of each major muscle group every workout. You’re basically doing a whole body workout every time you visit the gym.

If you’re new to, or never tried, High Intensity Training and want to start on a program to increase in size & strength fast, you should definitely look into getting your hands on one of the many H.I.T. guides available online.

One I definitely suggest you look into is by Master H.I.T. trainer & author Chris Lutz. Get Chris’s full H.I.T. guide & over $500 in FREE bonuses by clicking this link: S.P.A.R.T.A High Intensity Training

Yes, you stimulate growth in your muscles by hitting the weights, but after a workout your muscles slightly reduce in size because of the micro-tears that occur within your muscle fibers. What gets your muscles to TRULY grow bigger is getting the right amount of rest in between workouts.

What you must know about recovery is that your muscles capacity to grow will eventually outdo your muscles ability to recover. For example, beginner lifters can benefit and grow with the usually prescribed 1 day of rest between workouts.

However, as the beginner continues to progress into an intermediate lifter, they will eventually reach a point where they stop making any progress no matter how hard they try. This is because the 1 day of rest between workouts simply is no longer enough for their muscles to fully recover before the next workout. Basically the bigger you get, the more rest you’ll need between workouts.

The Challenge…

You may have been taught that anymore than 48 hours between workouts and your muscle begins to disintegrate. However, I challenge you to take some time off from your training schedule where you don’t even go near a gym for an entire week.

After taking those 7 days off, go back to your workout routine and see if you can’t lift the exact same amount of weight if not more. Every time I’ve done this I’ve always come back to lift more and I think the same will go for you too!

Just remember to train with intensity, always take every exercise to complete momentary muscular failure, and listen to your body. Don’t be afraid to take an  extra day off or 2 if you’ve had a particularly hard week or just don’t feel 100%.

If you’re seriously looking to start on a program to increase in size & strength fast, you should definitely look into getting your hands on one of the many H.I.T. guides available online.

One I definitely suggest you look into is by H.I.T. trainer & author Chris Lutz. Get Chris’s full H.I.T. guide & over $500 in FREE bonuses by clicking this link: S.P.A.R.T.A High Intensity Training

High Intensity Weight Training on its inception was supported by late body builder Mike Mentzer and six time Mr. Olympia winner, Dorian Yates. At the beginning, High Intensity Training was surrounded by much controversy as it was hard to believe that lesser reps of the same exercise can yield better results. But now this formerly controversial method has established itself as a strength building system followed by millions around the world(& growing).

High Intensity Weight Training has been successfully applied and its theory has been verified by many body builders. This technique has worked wonders for muscle building as the impulse to grow is huge. But still this method does not get the appreciation it deserves because many people related with the strength building industry see it with skepticism. The reason for this is that they are used to ‘old ways’ of high volume training which were heavily advocated by such lifter as Arnold Schwarzenegger. They simply cannot understand how a method with lower reps can reap similar or even better results.

Despite it being a proven system of muscle building which is easy to implement and saves time, many people still to this day refuse to adopt it. We should try to understand why people feel it difficult to break from the conventional training techniques which encourage more and more reps of the same exercise for muscle building. There are a number of factors which stop people from switching to High Intensity Weight Training. Let’s discuss a few of these:

• Most of body building fans have a superstar body builder in mind, they see them posing and showing their huge muscles on magazines, commercials and TV shows. These professional body builders usually show off their massive muscles while demonstrating that they can do a lot of reps very comfortably. This gets wired in the brain of the viewer and he believes that to grow huge muscles, he will have to do a lot of reps of each exercise.
• These superstars use drug to enhance their muscle growth as they have to compete in various body building competitions.
• There’s always that mentality that doing more will always get you more. The truth of the matter is, it’s always going to be more effective to train smarter, not longer.

But most of the people want to be drug free and build muscles to have a strong and fit body. For this propose High Intensity Weight Training is the best option as it takes less time and delivers better results faster.

So when you are just starting the High Intensity Training regime you should keep the following points in mind as these will help you cross the point of failure:

• Perform the exercises correctly; if you exert stress on your muscles at the wrong angles or use too much momentum to lift the weight you can damage your body, so safety must always be your priority.
• Engage a partner or a friend to help you or hire a trainer. Everyone who does strength training knows the importance of a helper when it comes down to hitting the last rep. You get to a point where you just can’t gather enough strength to complete one last full rep and that’s when your spotter can jump in to  help you just enough so that you can push one rep pas failure and inspire a deeper level of fatigue.
• In H.I.T. Training you may find it hard at first to mentally and physically push yourself to your utter limits. Having a spotter on hand will also help in that they can push you and motivate you to reach a number of reps you didn’t even know you were capable of.
• Close your eyes, relax your face, and literally focus on the muscles you are targeting during the exercise. It’s too easy to get distracted by all the people walking around the gym which can ruin your ability to truly reach your failing point. By closing your eyes, and maybe even wearing ear plugs, you erase 2 distracting stimuluses so that you can focus 100% on the exercise. By focusing on relaxing your face as well, you take the distracting tension out of the muscles of your face, and let only the tension of the muscle being trained occupy your efforts.
• When you reach your absolute failure point, try taking off a few weights and going another few reps until your reach failure for a second time. At the final rep of an 8-12 rep exercise, you’ve pretty much pushed your muscles to where the weight you’ve just lifted is too much in it’s fatigued stage. so to push your muscles into an even deeper level of fatigue, do the same immediately after(with practically no break) using a little less weight.  Doing a few more reps after you are completely drained will work wonders for muscle building.

The magic point of failure is what high intensity training is all about. Remember these few techniques during your next hit training workout and see if they don’t help blast your muscles to levels of fatigue you didn’t even know you were capable of reaching.

High Intensity Training is a proven method for superior size and strength building than other methods. The HIT Training regime provides muscles with enough stimuli to ensure rapid growth. The core principles of HIT Training illustrate that strength training should be intense, brief and infrequent.

High Intensity Training requires you to workout till you are completely exhausted, that is the point where your muscle cannot budge an inch, let alone lift more weight. If you have done some strength training you will know how it feels after a long session of training when the body is exhausted and you feel that someone has sucked the energy out of you. This is when you stop training, pack your equipment and return home.

HIT Training is different, it focuses on the point that you need to exercise to a point where your muscles face momentary failure. Normally when we train, we leave training when we are tired as described in the preceding paragraph. But if you are going to follow HIT Training you should not stop at that moment, you should push your body to the limit and try a couple of more reps. Squeeze some more reps at this point and you reach the famous magic point or break over point. Now you will see real growth in your muscles.

To reach the break over or magic point you can use a number of techniques. You can do the following:

• Slowly increase the number of reps you do every time you go to the gym
• Give your workout sessions a time limit and spend no more than a minute between the exercises
• Change up your workout every 6 to 8 weeks

If you follow High Intensity Training correctly, your body will be extremely tired and you will feel unmatched fatigue after workout, whereas in Low Intensity Training you may not feel much fatigue, especially if you have done the same exercise in the past.

So if you want to grow your muscles, you will constantly need to challenge yourself to achieve higher limits. But be careful when doing strength training according to HIT Training as you should exercise with proper technique to avoid serious injury to your muscles. Take help from a qualified trainer to ensure your safety and quicker results.

HIT Training is a form of strength training advocated relentlessly by Arthur Jones, the founder of Nautilus in 1970s. This approach works scientifically to build muscle and strengthen it. It focuses on quality weightlifting where the intensity is given preference over number of reps. A high intensity short period exercise with defined pauses tends to cause temporary muscular failure (for very short period of time).

HIT Training has been successfully publicized by many great body builders like former Mr. America, Mick Mentzer, Ellington Darden and Bill Phillips, the author of “Body for Life”.

High intensity training is based on the concept of pushing the body to its limit. Mentzer calls this the “break over point” and Phillips terms it as “the high point”. At this point the muscle is stressed to a level that muscle growth is stimulated, below it nothing happens and according to HIT Training advocates, any training which does not reach the high point is useless.

When exercising according to the HIT Training principle, you will focus on reaching a state where you cannot lift the weight again. Rather you cannot lift anything due to tiredness, this is the point Mentzer & Phillips were talking about. Your muscles are designed in a way that they don’t grow unless they are pushed to their limits. So you should completely exhaust your muscles because only then will they start to grow.

According to the books written by both of the above writers, there are two possibilities, either you will grow muscle or not. It means your training can be a huge success or a bad failure, it cannot happen that your training sometimes give you results and sometimes doesn’t.  According to Mentzer, the body is like dynamite and strength training is a hammer. If you keep hitting dynamite repeatedly  with a hammer but without the required force, nothing will happen. But if you hit it once with the required force, the dynamite will explode. Hence, you should alway shoot for the high point in high intensity training.

For performing some strength training according to the HIT Training principle you will have to train from the heart and soul. Usually when you think you are tired and stop training, you actually aren’t tired yet; you can do a rep or two if you try hard. This is where break over point is reached and you start building muscle!