HIT Training What is it How it Works

HIT Training What is it How it Works : The Key to Gaining Dense Muscle.

HIT training also is known as “high-intensity training” it is a way for men and women to take their muscle and strength conditioning to a new level, and while few have tried this method there are many famous bodybuilders who have, with incredible results. Two famous bodybuilders who practiced this method were Mike Mentzer and Dorian Yates, many like the principle behind this training method because it truly does help stimulate new muscle growth while at the same time making you stronger.

The person that made HIT training popular was Arthur Jones who was the founder of Nautilus equipment, the principle behind HIT training is to perform quality “slow and controlled ” repetitions to the point of momentary failure, performing HIT training correctly takes into account the number of reps and the amount of weight used in every training session and on every muscle group.

HIT Training What is it How it Works - Hit Training Mike Mentzer Posing

Another important principle behind HIT training is that the training sessions should be infrequent, brief and as intense as humanly possible. When performing HIT training it is important to use just the right amount of weight that can be controlled with slow movements and perfect form.

Different Variations of HIT Training

There are many variations of high-intensity training, one of Mike Mentzer's favorites was called a rest-pause movement which involves a single rep then paused for 10 seconds between each repetition. So for example if you are performing a hack squat you would squat all the way down, then hold for 10 seconds, then push back up, this creates the perfect environment for maximum muscle contraction and increased blood flow to the muscle.

HIT Training Should be More About Intensity Over High Reps

HIT tanning stresses intensity over high repetitions and while there are many non-believers in this method, many bodybuilders have resorted to the method and found it has helped them break growth plateaus while at the same time giving them a strength boost helping surpass their one rep max limits.

Every bodybuilder who has performed HIT training has given credit to Arthur Jones and every bodybuilder has implemented their own specific methods but maintained the principle around the original HIT training concept.

Every bodybuilder and strength training author has recommended different methods of HIT training, for example Arthur Darden recommended full body routines using HIT while Dorian Yates recommended splitting his routine into 4 sessions per week, Mike Mentzer, on the other hand, suggested that no more than one set to muscular failure per body part was all that was required. Dorian Yates believed that more than one exercise per body part was required.

Bust Through Strength Plateaus and Increase Muscle

Regardless of the method you choose HIT training is, in fact, a great plateau breaker and if you have never tried it you may want to consider it, I have personally tried HIT training and have performed it one month on and then reverted back to my normal training sessions, the amazing thing about it is that the strength gains are incredible, in my opinion even more so than that of traditional training.

With HIT I believe the whole principle of performing slow and controlled reps stimulates more muscle fibers which are responsible for more overall strength, my own personal opinion is that if you have never tried it commit yourself to at least two weeks and I guarantee you will notice both increased muscle and strength gains.

Focus on Compound Movements

High intensity training works best with compound movements, if you are serious about increasing strength, you should focus on major muscle groups with slow controlled movements, deadlifts, squats, bench press and rows are all good movements to help you gain muscle and strength.


While some might not think much of HIT training all you need to be aware of is that some of the bodybuilders with the best physiques used this training method. Both Mike Mentzer and Dorian Yates had incredible dense muscle which you don't see today. So if you are looking for a way to boost your performance and increase muscle mass try HIT training for at least a month and experience the results, you will be happy you did.


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