alex p

I train alone at home with limited equipment therefore feel at a disadvantage regards training to absolute failure whilst attempting HIT on several exercises.
I can readily increase the intensity on exercises like shoulder presses and curls by simply doing those exercises unilaterally and once failure is reached attempt to get the concentric portion of the lift completed via two hands whilst fighting the eccentric portion all the way. However what about lifts like squats, deadlifts and bench presses? I simply cant see what I can do whilst training without a spotter to hit those lifts with the degree of intensity that Hit or HD needs. Any suggestions?

P-funk

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Double D

You dont have to do hit to put on lbm or increase strength. Matters fact if you never ever go to failure you are probably doing your body more good than bad.

Duncans Donuts

i disagree with the latter

"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."

Duncans Donuts

without a spotter you will have to supplement intensity with a bit more volume or super sets

"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."

Double D

I figured you would. I am not a hit fan and never could be. I know you and hit, kinda like peas and carrots.

Duncans Donuts

To claim that any variable "does more good than bad" is overstepping. Variable change is the key to progress - I like HIT for intermediates and I use it personally in the traditonal sense on occasion.

I have been training a client on HIT after a year of consistent high volume not to failure training. He has put on 7.3 pounds, lost 1/4 inch on his waist (and he was already pretty skinny), and increased circumference measurements on all relevant points. He has also increased his strength on an average of 15% (although it's almost 30% on his squat).

This is in less than 2 months and still implementing 2-3 sets but utilizing far fewer exercises (4-5 a workout). He looks much better, too.

I would utilize this program probably for another 2 weeks before totally revamping it.

I have learned one thing since I started studying exercise science, and that would be that the real source of progress is adjusting variables.

"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."

Double D

I agree with the last statement 100%. That is so true. I hear far to many people say my program isnt working anymore. And of course you see the program and realize they dont use any type of periodzation, they use no certain tempo, they just have a list of exercises and a set scheme of sets and reps.

Duncans Donuts

Exactly. Following a program without deviation is one of the biggest reason people stop progressing when they do the exact same thing every 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."