BigDyl

I should have created a seperate thread for this in the first place...

I was wondering if someone could further explain the HIIT training method when applied to lifting weights. When you refer to "intensity" do you mean quick rest periods, heavy weights, forced reps, and or negatives? I'm assuming its a combination of those training methods. I did some research on HIIT cardio, and what i got from it was fast tempo, slow tempo, fast tempo, etc. Is this the same with HIIT weight training?

Also could someone who trains this way give me a common routine they do, (rest intervals, percentages of 1 RM lifted, forced reps, negatives...etc) ?

Thanks in advance.

kick_boxer

Ohhh i dont know if I should, you might curse me the rest of your life...
HIIT with weights is called the Tabata method-There is a most wonderful article at T-nation which enlightened me to these horrible and amazing exercises. It should tell you everything you need to know, if you have any confusion just PM me. And good luck.

http://www.t-nation.com/findArticle....4-046-training

Duncans Donuts

You may be thinking of HIT weight training. HIIT is typically applied to aerobics; HIT is applied to anaerobics. HIT stands for High Intensity Training, and done fundamentally, requires a small number of exercises (4-10) done with a single working set to momentary muscle failure. Some HIT advocates promote full body routines done thrice weekly (Arthur Jones, Ellington Darden) while others advocated split routines done less frequently (Mike Mentzer).

When done appropriately, it is a wonderful exercise practice.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

P-funk

[/quote]When done appropriately, it is a wonderful exercise practice.
[quote]

Yup, it is a real ass kicker!!

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

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ponyboy

Most of the problems with HIT comes from people doing the program improperly and not at the appropriate intensity level. It takes a focused and disciplined individual to be able to take themselves to failure on only one set within the proper repetition range I find.

Does anyone else think that you should have at least a year of training under your belt before you should try HIT?

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

BigDyl

So intensity is the ability to reach failure in a set with the proper number of reps. How does one determine this number, and once you reach failure is that the end of the set, or do you do forced reps after that?

Could someone show me an example of their HIT workout with the reps/sets/rest periods?

ponyboy

You might want to PM LAM - I think he practices this type of workout.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

CowPimp

It is my understanding that you go until absolute failure. If you get stuck half way up on a DB press, then keep pushing until your muscles totally give out.

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BigDyl

I think I will PM LAM if he doesnt mind. I have read quite a few of his comments, and he seems to be very knowledgable.

As far as muscle failure--do you have someone spot you till you reach this?

Duncans Donuts

You pick a weight you would normall do and you rep it until you get stuck on a rep. When you are in this phase of being stuck, you continue pushing (or pulling) until the weight falls and your spotter helps you re-rack the weight. Spotters are essential in my experience to training effectively to failure.

My hit workout is as follows:
Chest/Back
CG bench press
DB bench press
Weighted chin-up
Deadlift
Good AMs

Shoulders/Arms
Military press
Upright rows
BB curl
Tricep Pulldowns (superset dips)
Dips

Legs/Abs
Squats (superset leg extensions)
Leg extensions
Calf-raises
Hang cleans
Weighted situps

One set to momentary muscular failure. You can try for a rep range of 6-10 for upper body, 10-14 for legs. Get stronger every single workout.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."