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[H328]High Intensity Resistance Training

by Tony Schwartz, Ton

The primary principle behind HIT is that training should be low volume. Forget doing 10 sets of an exercise, or even 3 sets for that matter. HIT proponents believe that only one set is sufficient for you to gain muscle.

This one set is typically done to complete failure and sometimes beyond. This means that you do as many reps as possible with the weight, and then use some special technique to help push you to keep going. This could be a training partner assisting on a few more reps, partial reps, or eccentric reps.

The idea is that with these techniques you can push your body out of its normal comfort zone and hit every muscle fiber with just one very difficult set. Because of the intense nature of the program it is recommend that you only train each body part once per week. This means that you are only doing one set per body part per week!

This efficient and time-saving structure is one of the main reasons for the popularity of HIT. With this system just about anyone has the time to get in a productive training session.

But like any training program, your body will eventually adapt to it and your gains will begin to stagnate. Because of this I recommend using HIT for 4-6 weeks at a time, especially after completing a higher volume program such as 10 x 10.

Remember that one training program is not the answer to building muscle. Muscle growth is a long-term process that requires progression for months, not weeks. Because of this you need a well-designed training system that allows you to continually progress and make great muscle gains along the way.

I wanted to take this opportunity to talk about intensity and high intensity training. The word intense gets used too much I think for things that aren't intense. It's in the kid's slang, 'that's intense' and they apply it to things to indicate something is pretty cool in their opinion. That's OK, but it downgrades the real meaning of the word intense.

Webster's dictionary defines intense as taking something to an extreme degree. That is what I am talking about! You want to have an intense workout every time. Taking that to a deeper level; you want to do every session, every set, and every rep with intensity. When you do that you are achieving what I call RIPPED Intensity. This is one of the Pillars of the R.I.P.P.E.D. Weight Training System.

This is one of the keys to getting a transformation in the quickest, most efficient way possible.

An example of having this RIPPED Intensity is thinking about your grip on the weight. Everyone has to grip the weight, no kidding, but how you do it is what I am talking about. Not your actual grip or your hand position; I am talking about holding the weight like someone is trying to tear it out of your hand. Hold on to it like you are hanging on a tree branch over the Grand Canyon. Do you get the picture? This is only one aspect of intensity, and the best way to get results is having these sorts of things in your head all the time you are at the gym. It is like you are turning on a switch as you are heading for the gym and then amping up the energy at you hit the floor and get into your routine. Thats high intensity training.

Your intensity in all things is what can take you to the next level with your lifting and muscle development. Have you ever gotten stuck at a plateau? All of us have. You are benching X amount of weight and maybe you have a mental block about putting on that next plate. Many times this is a 'benchmark' weight level, if you can excuse the pun. It was many years that the four minute mile stood as a record. Runners had it in their heads that it couldn't be broken, but as soon as it was broken, it was like the dam broke, and a few people went sub-four quickly after Roger Bannister did it.

The trick to breaking these barriers is intensity. Maybe you have a block about benching 200 pounds, or 300. Whatever level you are at, you know what I am talking about. Ratchet up your intensity and you will be surprised at what you can accomplish. Remember, what you believe you can achieve.

Article Source : Pg. 32

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Both Tony Schwartz & Steven Gwillim are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Tony Schwartz has sinced written about articles on various topics from Fitness, Build Muscle and Fitness. Get the latest scientific , including. Tony Schwartz's top article generates over 60500 views. to your Favourites.

Steven Gwillim has sinced written about articles on various topics from Credit Cards, Wellness and Adware. Steve Gwillim's R.I.P.P.E.D. Weight Training Program and Bodybuilding Book: You will find truckloads more on high intensity. Steven Gwillim's top article generates over 60500 views. to your Favourites.