HIT Training with BB?

[Deca]

Hey guys-
I was wondering if any of you out there did HIT training and still was able to incorporate some body building characteristics. The reason I ask is, I'm on a program that has me doing Chest, Squats, Military Press 3x a week for sets of 8, 6, 4, 2, 6. With this, I'm also doing a buttload of cardio.. stairs, leg squat holds, sprints, interval training.. you name it. So yeah, let me know. Thanks guys!

 

[Desibaba]

Wrong board buddy.Everyone here who posts in the training forum only uses either Hst or DFHT.Get ready.You ass is about to get flamed to hell for even thinking about HIT.

 

[Deca]

You're right Frosty, it is once a week.. something like 1 set to failure for each exercise. I just didn't know what exactly to call it. Anyways, anyone have some ideas? Thanks.

 

[Ramstein II]

Hit

Do some reading here. Just about nobody on this board recommends training to (for) failure. It's just too hard on the CNS. Do some of use single set training? Yes. I happen to incorporate single set or very low volume training (maybe 2-3 sets per bodypart) into my overall program along with high volume training. But, I'm not doing "HIT." But, let's just dispell one myth right now--There is no "HIT" because nobody can agree on what that means. For some its full body 3 x a week for others it's like 1 exercise per body part every 9 days. I think one distinguishing characteristic is failure training. Most "HITTERS" really advocate this. Yes, failure training may have its place in an overall program and may offer slightly more time under tension than single set not-to-failure training, but you have to weigh that against CNS damage. Another thing, learn what "intensity" is. It's not how hard you feel like you're working necessarily. It's what load you're using in relation to your 1 rep max. Learn how volume, intensity, and frequency effect each other. Typically, the more volume the less frequency. If your really trying to find out whether you can do an abreviated time sensitive program and make progress, the answer is yes. Check out HST. Or you can design your own program. Low volume training is beneficial for time considerations. Read about periodization too. READ READ READ. THis is a good place to start.

 

[Deca]

Thanks for the response Ramstein. I don't know what I said that qualified me as some lame ass noob but, all I was asking is if anyone could suggest some exercises that would help me maintain a BB body, and still concur to this training regimen. I'm in the Fire Academy and this program is mandatory. I didnt choose it. I was just looking for some insight.. since I have never done this type (~HIT) of training. That's all. Don't get me wrong Ramstein, I appreciate the response, but I'm not doing sets to failure. Re-read my first post. Of course this could all be my fault in not sufficiently clarifying my dilema, something that I will have to work on. If anyone can give my some advice, without trying to put me down or degrade me, please do. I need functionality + looks; benching 405 is great in the gym, but doesnt help at all when you gotta run 75 flights of stairs with full turnouts and a SCBA pak on AND a axe AND a it's timed. Is there any hope to maintaining my bod? Or should I just throw in the towel to BB while in the Academy?

 

[Ramstein II]

I appologize if my resonse seems to assume you're a newbie. I'll just say this from my experience. I've been lifting for nearly 20 years now and have done extremely high volume routines and extremely low. What I have found is that doing low volume training maintaina my strength and body mass and even gives me increases in strength. And I haven't being using low volume for just like 6 weeks. I've done my own 3+ year experiment with it and kept very accurate records of my strength, body fat measurements, and tape measurements. I did this to give myself more time in life and to just see what would happen. I'm not 20 years old anymore and don't care to spend my life in the gym. I have been very pleased with the results. When I say low volume, I mean 2-9 sets per body part per week depending on split with usually 1-3 sets per exercise. Hope that makes sense. During this time my results in strength and muscle mass were the same as when I did very high Arnold-type bodybuilding training. I have gained mass on this type of training and have found myself with more energy in life to do other things, such as hobbies. I have found that low volume training is easier to keep track of and record and that the workouts don't burn you out. I still use high volume lower intensity periods to let the joints rest from heavy lifting and to get some sarcomplasmic adaptaptions, but I'm not sure this is necessary. The one thing that changed is my body fat increased by 2-3% when I first starting using low volume for the first 6 mos or so. THe "afterburn" is not as great. Consequently I've had to adjust my caloric intake down and have achieved my maintainable body fat goal and kept it that way for several years now. My message is this: you should not throw in the towel. Even if you do full body 2x a week or 2 day split over 3 days a week you'll likely get 90-100% of the results of a high volume routine if not more. My strength has shot up on many exercises from cutting the volume. Frequency becomes more of a consideration though. You have to keep that in mind. So, don't quit lifting. Scrap the extraneous stuff, go back to basics and streamline your workout. This approach has literally changed my life. I look and feel much better and have so much more time. Some people are receptive to this message. Others aren't. Somebody gave me this message years ago. At first I resisted because of my years of doing it the hard way. Then, I tried it. Now, I'll never go back to the way of dogma.

Thanks for the response Ramstein. I don't know what I said that qualified me as some lame ass noob but, all I was asking is if anyone could suggest some exercises that would help me maintain a BB body, and still concur to this training regimen. I'm in the Fire Academy and this program is mandatory. I didnt choose it. I was just looking for some insight.. since I have never done this type (~HIT) of training. That's all. Don't get me wrong Ramstein, I appreciate the response, but I'm not doing sets to failure. Re-read my first post. Of course this could all be my fault in not sufficiently clarifying my dilema, something that I will have to work on. If anyone can give my some advice, without trying to put me down or degrade me, please do. I need functionality + looks; benching 405 is great in the gym, but doesnt help at all when you gotta run 75 flights of stairs with full turnouts and a SCBA pak on AND a axe AND a it's timed. Is there any hope to maintaining my bod? Or should I just throw in the towel to BB while in the Academy?

 

[Deca]

Awesome post Ramstein. Thanks a lot, I will definatly try and streamline my workout. I was thinking.. CAN I superset? Or will that just kill me in the long run? i.e. being constantly tired no matter what. As it is right now, I'm just plain tired, but when I go to the gym, I have good workouts. Thanks again.