MOVE QUICKLY BETWEEN SETS

       The transition time between each set varies with your level of conditioning. You should proceed from one exercise to the next as soon as you catch your breath or feel that you can produce a maximal level of effort.

        After an initial period of adjustment, you should be able to recover adequately within 1 to 3 minutes.   Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs.

TRAIN FOR NO MORE THAN ONE HOUR PER WORKOUT

        If you are training with a high level of intensity, more than one hour is counterproductive as it increases the probability of overtraining due to a catabolic hormone called cortisol.

        Overtraining, next to injury, is your worst enemy. Avoid it like the plague. In addition, the faster you can complete your workout, given the same amount of sets performed, the BETTER CONDITIONING obtained.

REACH CONCENTRIC MUSCULAR FAILURE WITHIN A PRESCRIBED NUMBER OF REPETITIONS

    As stated above, research shows that our level of intensity is the most important factor in determining your results from strength training - the HARDER you train, the BETTER your response. As muscle hypertrophy is an adaptive response by the body to stress, you should always strive to go as far as you can go on that "impossible" rep. Every centimeter matters. Your "impossible" rep should last between 10-15 seconds.

     One could even call this an "isometric rep". If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.The GENERAL recommendation is 8-12 repetitions But this can vary from individual to individual, and from body part to body part. In many cases people have been known to benefit from higher reps for their lower body (12-15), while lower reps for the upper body (6-8).

    The most important thing to remember here is that it the *number* of repetitions isn't the key factor - TIME is. One can perform a set of 10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds. So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase. The emphasis is placed on the lowering, or NEGATIVE, as research has shown this to be the most productive part of the rep.The lowering of the weight should also be emphasized because it makes the exercise more efficient: the same muscles that are used to raise the weight concentrically are also used to lower it eccentrically. The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension. So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely. Thus in a 8-12 rep scheme with the above guidelines, each set should take you between 48-72 seconds until you reach concentric muscular failure.

PERFORM 1 TO 3 SETS OF EACH EXERCISE

      In order for a muscle to increase in size/strength it must be fatigued or OVERLOADED in order for an adaptive response to occur. It really doesn't matter whether you fatigue your muscles in one set or several sets - as long as your muscles experience a certain level of exhaustion.

    When performing multiple sets, the cumulative effect of each successive set makes deeper inroads into your muscle thereby creating muscular fatigue; when performing a single set to failure, the cumulative effect of each successive repetition makes deeper inroads into your muscle thereby creating muscular fatigue.

     Numerous research studies have shown that there are NO significant differences when performing either one, two or three sets of an exercise, provided, of course, that one is done with an appropriate level of intensity (i.e. to the point of concentric muscular failure).

FOLLOW THE "DOUBLE PROGRESSION" TECHNIQUE IN REGARDS TO REPETITIONS AND WEIGHT.

        For a muscle to increase in size and strength it must be forced to do PROGRESSIVELY HARDER WORK. Your muscles must be overloaded with a workload that is increased steadily and systematically throughout the course of your program.

     This is often referred to as PROGRESSIVE OVERLOAD.Therefore every time you work out you should attempt to increase either the weight you use or the repetitions you perform relative to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions).

   Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress).

General guidlenes of HIT

      HIT can be summed up in the following GENERAL guidelines.   These guidelines - or ones very similar - have formed the basis of strength training programs for years:

      1. TRAIN WITH A HIGH LEVEL OF INTENSITY. Intensity is defined as "a percentage of momentary ability". In other words, intensity relates to the degree of "inroad" or muscular fatigue, made into muscle at any given instant. Research, going back almost 100 years now to studies done by German scientists, has conclusively shown that intensity is the SINGLE MOST IMPORTANT FACTOR in obtaining results from strength training.

      It has been shown that the HARDER that you train (intensity), the GREATER the adaptive response. A high level of intensity is characterized by performing an exercise to the point of concentric (positive) MUSCULAR FAILURE, i.e., you've exhausted your muscles to the extent that the weight cannot be moved for any more repetitions.
      Failure to reach a desirable level of intensity - or muscular fatigue - will result in little or no gains in functional strength or muscular size as low intensity workouts do very little or nothing in the way of stimulating muscle size/strength. Evidence for this "threshold" is suggested in the literature by the OVERLOAD PRINCIPLE.

      Essentially this principle states that in order to increase muscular size and strength, a muscle must be stressed - or "overloaded" with a workload that is beyond its present capacity. Your intensity of effort must be great enough to exceed this threshold level so that a sufficient amount of muscular fatigue is produced.

General Guidelines to HIT BRIEF

    The reps should be done in a controlled fashion so tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing QUALITY repetitions to a point of volitional fatigue.
    One set IS productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need.ii)

    General Guidelines to HIT BRIEF, HARD work done INFREQUENTLY.

    When you're in the gym you want to focus your energies on only performing work that is productive, i.e., growth producing. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do in the muscle mags.

What is "HIT"?

     The acronym "HIT" stands for HIGH INTENSITY TRAINING.

    HIT simply means organizing your workouts so that they are:
   1. HARD - as hard as possible IN GOOD FORM.
   2. BRIEF - 1-3 sets of a few basic exercises performed in an hour or less.
   3. INFREQUENT - No more than three times per week, often times two, or even one.
   4. SAFE - HIT is meant to be extremely productive in terms of size/strength gains AND also has a built-in safety component.

   One of the fundamental goals of strength training is to act as INJURY PREVENTATIVE
HIT is a disciplined style of training which is based on the two universally known factors affecting muscular growth - OVERLOAD and PROGRESSION.

Optimal Training for Muscle Growth

     Intensity  has been identified as the single most crucial factor to success in your training. Intensity can be defined as the percent of your momentary ability to perform an exercise. Intensity has nothing to do with how much resistance you are using, nor what percent of your 1 repetition maximum is for a chosen exercise. It refers to the DEGREE OF DIFFICULTY that you experience during the exercise.

     The specific intensity required to produce optimal gains in strength is unknown at this point. However, if you are a healthy person and perform an exercise to the point of MOMENTARY MUSCULAR FAILURE (100% intensity), you can be assured that you have attained a level of intensity that will stimulate growth and strength (34& 35).

High Intensity Interval Training or HIIT:

      The basis premise is that the long and slow school of aerobics for fat-burning is now outdated. Shawn Phillips of Muscle Media 2000 claims the way to more fat-burning success is interval training done on a track, a bike, or stairs. It all starts with a basic four minute program that consists of 60 seconds at about 50% max. effort, then 30 seconds of max. or near max., 60 seconds at 50%, 30 seconds all out, then the 60 second phase again. Every 3rd workout you are to add one 30 second ‘sprint’ phase and one 30 second ‘cool down’ phase.

     To get cut there is nothing else like a good diet. High reps and less weight is a myth as is spot reducing. Aerobics are good, however, too much will burn muscle. A good diet and moderate/light aerobics will work to get your body fat to less than 10%.