HIT: The Best and Worst Muscle Growth System
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- Опубліковано 9 лип 2024
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Timestamps:
00:00 Geoff Says Hello
00:44 Bad Thing #1: Reactionary Approach/Flavorful Marketing
03:55 Bad Thing #2: Lack Of Individualization
10:27 Bad Thing #3: Lack of logic/intellectual honesty
13:12 Bad Thing #4: Enhanced Lifting Anecdotes
15:23 Bad Thing #5: Injury Risk
16:21 Bad Thing #6: Dogmatism and Cultishness
17:26 OK THINGS
20:00 Good Things
24:30 Grab My Books They’re Niiiiiice
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
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Check out my books on maximizing muscle growth!
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
I highly recommend buying Geoffrey’s books. Nothing but high quality information from a guy who’s put in the hard work himself. 💪
Any diet recommendations for people who are eating r@dio active food due to a nucle@r subm@rine sank in the sea?
@@nerf2752mmmmmm uranium and plutonium keep on eating it man it's good for your soul
I bought all three books and they are so helpful (I didn’t buy any of the books)
thanks! :)@@FitLabb
Mike Mentzer's HIT protocol uses one set "per exercise" and not "per muscle". He regularly used 2-3 exercises for each muscle using pre exhaust in most cases.
True, also his early hit was higher volume and freq then his later once every two weeks. Wasn’t it upper lower Mon wed fri at first?
Doesn't matter he still suxked.
facts
@@GREYGANDALFwhere’s your rivalry with arnold? Where’s your system?
@robertduluth8994
Mike Mentzer was a true artist. Just like so many artists before him he became much more famous in death than he ever was in life. Mike was an impressive speaker. He was well spoken with an impressive vocabulary. Like so many others that excelled in his art form. Mike was an artist a "con artist" he was able to trick the uneducated and the gullible into buying his "magic beans." Everyone that was in bodybuilding around him knew he was wrong that's why his followers were very few. Now he's dead his intellectual property has been sold to a corporation. They are exploiting it for everything it's worth. They will milk this cash cow of gullible people as long as they can.
Let's be clear Mike's train past failure is careless and possibly dangerous.
His low volume is suboptimal at best.
His nutritional advice is terrible. Do not drink the coolade, spoiler it's poison!!! Nothing Mike said is backed by science "Nothing" it's all made up. I know it seems like he knows what he is talking about, just like a used car salesman. If someone tells you they switched and are making better gains they are 99.9% lying. Their seems to be a cult of Mike mostly paid for some just trolls I'm sure. No one and I mean NO ONE including Mike got big using this minimalist approach natural or enhanced. That's a fact. No don't start claiming Dorian or someone else. NO They didn't!!!
Stop it, get some help!!
Progressive overload is the key, no matter what training style you choose.
Those who are guided by progressive overload can know how much stimulation and rest they need. The other things are bullshit.
Progressive overload is going to actually happen if you actually train regularly. If you train everything less than once a week like mike suggested then you will start detraining before you get to your next set, aka spinning your wheels.
@@Ojthemightythink the reason people latch on to it is because its simple and minimalistic. Unlike the typical programs where u go to the gym atleaat 3x a week or more. For some people it seems to be a hassle.
@@jmgonzales7701 lol 3x a week is already minimalistic. Id say its not enough if you want to get big.
@@Ojthemighty for some they have too much busy work sched that they cannot even have 3x
Most of HIT was marketing, however I definitely think most of what he preached works, especially for the average joe. The only issue is as Mike aged his advice just kept getting more extreme to further seperate himself from classic bodybuilding.
@Mantastic-ho3vm It is working great for me.
Same here, working great for me. I've been doing 4-day split with 96h rest, but I'm considering moving to his earlier 3-day split with 72h in between.
I can feel my chest, back and arms recover a lot faster than my legs (Sunday's workout still has me with sore legs). But my legs are developing a lot faster than my upper body.
@Mantastic-ho3vmcrickets
Only works for small weedy noobs. After the initial noob growth you will gain exactly Zero gains.
2 points that I think can add to that great video.
1. Most people who claim to do HIT aren't actually doing HIT. They just do less volume than they used to (which is often too much to not be junk) and start seeing results.
2. We often associate HIT with 1 set, but the main problem with HIT is the restriction on frequency. I can grow any muscle with just 1 set per workout (not necessarily optimally), but the frequency for my forearms, for example, would probably be every day.
True I was thinking that frequency is the main issue for me.
Have you tried DC training it's low volume, high intensity, high frequency. It was a game changer for me when I couldn't get my gym partners to train on my schedule. Bc going to true failure you're gonna need a spotter that knows how to train in h.i.t. or have those machines that have those self spotting levers.
@@slapndbass what does DC stand for?
@Mantastic-ho3vmit did for me
@@vrj8791 Dogg Crapp
The clean, intuitive logic and analogous sound bites of HIT are intoxicating, as is Mentzer’s charisma, and the feeling it gives you that you’re the smartest and hardest working person in the room (or gym), the free thinker etc. And pouring a weeks worth of pent-up energy into a few eventful, high-machismo sets is actually way easier to motivate yourself for than consistently doing lots of boring sets. But I span my wheels for years doing HIT, getting nowhere, simply maintaining. Because maintenance is piss-easy, compared to gaining. I eventually stopped being blinded by bias and looked at the evidence all around me - almost every impressive physique you’ve ever seen was NOT built with HIT. Athletes almost always train with high frequency and volume, and relatively moderate intensity. Manual labourers are big and strong from lots of load on their muscles, daily, nowhere near to failure. You point to one high profile bodybuilder that genuinely got there with HIT protocol and I’ll point to 1000 that did not. I think it’s not very productive for the majority of natural trainees, and I also think it can make you feel terrible systemically, and perpetually crippled by soreness. I prefer my regimen to make me feel strong healthy happy resilient mobile and energised. That ain’t HIT, in my experience.
They really have shakespeares down at yt comments
@@Dayyan69420this is like a 6th grade reading level bro do Americans have schools?
I trained hit for a year and made sufficient gains, but now I prefer moderate intensity so I can work out more and practice the lifts more...If you go HIT you HAVE to use less volume. So it is not just about volume, it is about volume to intensity ratio.
@Mantastic-ho3vm 5kg of muscles in a year. I started at 56kg to 61kg lean@176cm
@@robertduluth8994big gay AmERiCaN hate boner
Can't wait for your Math With Geoff second channel.
Ive been doing HIT for 6 months and love putting my all into a workout once a week. Thank you for covering this
You only workout fully body once per week? Are you only trying to maintain? Are your final lifts/sets in your once-weekly session truly as high-quality as if you simply split your lifting into multiple sessions per week?
@mcfarvo yes, I do full body every Friday. Currently, I work 45 hours a week and train jiu jitsu for 5 days. I definitely saw better progress when I was doing 3 - 4 sets on compounds. However, I have maintained my strength. With HIT, I have a very high-quality workout. If I had more time, or I wasn't training grappling as much. I would definitely switch to an upper lower split 4 days a week.
Do cardio everyday and gpp work
True, I do same as 54 year old and I LOOK FORWARD to my near once a week trip to gym giving it my all.
I'm a one set kinda guy, but it's one set of a few exercises every day. All calisthenics movements too. Super easy, super fast, and I can just do the sets and move on with my night. I work 45 hours a week too, and it's an 11 hour a day round trip, so I don't get much time to myself. I'm not going to compromise that time doing a bunch of near failure sets when I can just simply demolish myself and then move on.
I changed over to a semi HIT kind of training and cut down on my volume and it really seemed to help. I only do 1-2 really fucking hard sets now and I think honestly the best thing about HIT is it keeps you pretty honest about what's actually doing you any good
A semi HIT works better for me too. I do 4-6 sets per session for large muscles and 2-3 sets for small, half are taken to 1-2 rir and half to failure. I feel less fatigue compared to high volume where I did 9-12 sets per session.
@yuw3611 Bro, that's not HIT, that's regular training.
@@IvanDraco01 oh shit, is it? 😂 I was following rp training and they went up like 16-20 sets per week for big muscle and I thought that is normal training 😭
@yuw3611 That's pretty high volume if you are not advanced. And even then, most elite naturals in this platform are in like the 5-15 range for most muscle groups. There are exceptions like the upper back, which can recover even when trained every day to failure, but try doing that on legs or chest, and you are gonna get snapped up 🤣 🤣 🤣
@capnamerica3217 Heavy shrugs use a shit ton of weight, but something like pull-ups or some kind of chest supported rows are perfectly spammable. And 10 sets per body part per week is still in between that 5-15 range that I said, but if you are talking about per training day, that's too much. Half of those sets won't be productive at all.
It comes down to being open minded & willing to always keep learning and adapting your training over time based on changing goals and individual factors. There is no single “best” program since every general program may work better or worse for different people and their goals.
Being too dogmatic will actually hold you back and stop you from making the safest and best progress over time. 💪
THIS!
I agree on some things with you
Yep, I’m currently making great progress on full body HIT 3x week, more Author Jones style than MM. I know there will come a day when progress will stall and that time I may do more or may try less. We’ll see. But like you said, you have to experiment yourself and not just listen to your favorite influencer and decide just because he said it, it’s a fact. I think that’s the biggest mistake most lifters make is they go online and see what “everyone” else says and make their decision on that instead of just trying it lol
People also dont understand that you cant have same program as begginer and as advanced.
Incorrect. You need to purchase Mike Mentzers books and educate yourself. Once you read through the sacred texts you will know that HIT is the only way and the best way.
I used to be that guy who does 2 sets max per exercise with maximum intensity 1 RIR , and when I switched to 4-5 sets even per exercise and still trained very hard each set I grew a lot more especially my arms , so I suggest to try both and see what works best for you, everyone responds differently
Are u a natural lifter or enhance
@romeshsharmaa4222 natural bro
I think that (and this video) is good advice. I'd say it also varies by body part as well as per person. I find I can't recover on lower body with high volume, whereas I definitely need volume to make progress for upper
Personally, I've used HIT for the last three years of my training, and trained for four years prior on a more traditional volume approach. I definitely feel that there needs to be special attention paid to your individual response to the training, like you said. It's appropriate to start with low volume all around and work up if needed, minimum effective dose and all that. I know for myself I respond very well to single set training, but several of my buddies I train with like to do 2-3 sets for most of their muscle groups. That being said, at the end of the day if you're making progress and staying injury free, that's good and you should keep at it.
Me too, HIT has been a godsend
So much to talk about here for Mentzer. He had 3 main training methods throughout his career. And it seems people forget that whenever they talk about his methods.
1st was when he first started getting his competitive wins including the perfect score, which was a 4 day split (chest tris legs, and shoulders back and bis) he completed this 3-4 days a week. This was his highest volume training with sets up to 8-12 sets a week for bigger muscles, chest was actually the highest 24 sets!! However note that all these sets were when he was bigger on supersets and cycles of exercises, so it was a bit of a race style workout not a ton of rest.
2nd was his 3 day split 1x per week workout which is when the volume dropped dramatically (even tho he was already doing less than most of his contemporaries at the time, fun fact Arnold admitted high intensity worked because he tried it but he said it wasn’t for him) . The volume was closer to 2-4sets per muscle group done to failure. At this point he had really understood and drove the point home that training to failure creates a almost astronomical deficit or hole in your recovery that needs to be listened to. To clarify he stated that you take 2 days off in between workouts. So workouts will flow over to the next week but in a 7 day period they will be complete.
3rd was his most radical which was the 1 workout every 4-5 days, 4 workouts in total covering the whole body one time each in those 4 workouts. So you wouldn’t hit the same muscles for almost 2 weeks. Believe it or not Jeff Alberts did a version of this and it was his best off-season, also got his strongest doing this, he quoted me he was only squatting 2 times a month, as a natural and got up to a 475 squat and 225 ohp something like that. So, there’s that.
I’ve switched to 2 days a week on a 3 day split. Hit 200x2 ohp, 230x3x9 lat pull-down, 115 barbel curl 3x8, squatted 330x2. Jeff Alberts a natural pro did 1 workout every 3 days on his best bulk that led to his best prs EVER and his pro card. Journey continues episode 5. Volume works too, just want this knowledge out there cause both sides work, and ultimately you just gotta do what you love cause more than anything this is a long game.
Markus Rühl once said that Dorian Yates didn't train the way he described/describes in his HIT-System. He more or less trained the same way all the other guys trained. With several sets per exercise. Not just 1 set to failure. It's all marketing.
That includes the warmup sets (50% and 75% of the weight of your working set) and still only a single working set taken until mechanical failure.
Yeah his “warm up sets” were closer to failure than most normal people ever go
@@whenisasnakeatail4933 You can do anything in a video and sell it. Rühl saw his training in person back in the day. And it's NOT like in the blood and guts video.
@@whenisasnakeatail4933 🤣👍
@@whenisasnakeatail4933 🙄 I don't need to add another point. If you still want to fall for Yates' lies, then keep doing so.
you hit the nail on the head. everyone responds differently to training methods and diets just like in evert other facet of life
1:49
Chinese guy was like "Aw yeah, see that man that how you train hard. He big man" 😅
There are pics of Mentzer when he was 15 years old, and at the time he already looked _very_ impressive.
Basically as a teen he had a a more muscular physique than many guys who've been training and eating properly for over a decade.
And at the time he certainly wasn't the "Heavy Duty" guy yet.
Like many steroid users, Mentzer falsely attributed his gains to his training routine when it was just genetics and steroid use. He could have used any training routine and he would have looked amazing.
@@thesonofzeus6145 Precisely! He was a guy with 1) great genetics for putting on muscle, who 2) already had a great foundation before HD, and 3) was on gear as an adult.
With all of those attributes the programme was much less relevant.
@@Pantelifts10 Yep, speed. bad idea.
In his 40’s mike mentzer trained hundreds of clients during his career as a personal trainer using the heavy duty training. the majority of his clients were natural. He solidified his methodology during this period of his life seeing the results in real time on numerous different body types. Have any of you even trained one person other than yourself?
@experienceaccelerated7039 show me the people then. Thousands and thousands of people built outstanding bodies training normally yet you never see HIT shills post anything meaningful past a very well structured word salad.
You always give me good laughs and great info, keep up teh stellar work man
I love HIT! 4-6 sets to positive failure per muscle per week. Each muscle 1 x week.
Sure thing Glynn @Mantastic-ho3vm with your fake picture. Your a pencil lawyer from Tetbury OLD FOOL Get a life you been doing fake account shite for how many years. ?
Mike menter is my lord and saviour, how could you 😢
the colorado experiment 100 lbs of muscle 😢😢😢
Thanks for the information, great video!
Great video 👍👍
13:08 is an unfortunate cropping on that exercise with that intensity technique 😳
One set of choking the chicken until failure
Well done, and fair! I’ve been watching a bunch on this topic and am experimenting with cutting sets down a little to see where it goes.
Geoff, this is the topic I’ve wanted to hear you speak on more than almost any other 🙌 💪
Very well assessed 👍
Half the time I watch your videos.... I get to the end and realise I've no idea what the video was even about and I've just been so mesmerized by the faces you pull in the training footage ;D
Great summary, HIT’s emphasis on progressive overload and training hard is what some people need to hear. Tweaking volume based on individualised recovery and work capacity is what I do. Feel like you get the best of both in this way.
Absolutely right. Unfortunately it seems people are still fighting over “Mentzer did meth” and “show me a hit bodybuilder” to actually take away the key elements and incorporate them into their training.
@@matheussantos9367Is there a work out program for nucleaus overload? Because imo i rather train full body 5x a week or everyday but the sets and intensity spread through out the days rather than 3 days with full intensity.
Thanks for posting this video. I recall asking a couple weeks ago, I think, and at the time I didn't subscribe as I was kinda hoping for you to reply to my comment, instead, but after watching Alex's vid reacting to your cut summary, I ended up checking your channel and finding this, so nice.
Wow, seeing you torch yourself with the sets that you are showing is a sight to behold. I accidentaly had a grinder bench press rep for about 6 seconds and damn it took a lot away from me, im trying to imagine how it feels to do it rather often. Anyway, great video, thank you!
I've been doing a modified HIT lately because I work 16 or 17 hours a day, 4 or 5 days a week so high frequency is basically impossible
My only option is to really obliterate my body over 2 days and then recover for 5 which is pretty close to HIT
Nice one Geoff. Probably the best take on HIT I've come across.
Body building enjoyed a huge uptick in popularity in the 1980's, partially due to Schwarzenegger. If you read his encyclopedia and look at his recommended workouts you see huge volume. Honestly, the average natural kid would drive himself into endless injury following those workout volumes. HIT was somewhat offered as an alternative to that volume. Suggested HIT volume was 20 sets per workout. This addresses the level of effort possible with available blood glucose, about an hour to 90 minutes per workout. HIT also stressed recovery time. Arnold was doing two workouts a day. Impossible for naturals with a job, or school, etc.
Now, does that mean you can build as much muscle with one super hard set per muscle group? Maybe not. But you can build a lot of strength doing that workout for awhile.
Like everything else, the best workout schedule is certainly somewhere in between Arnold's huge amount of volume versus HIT's more limited volume.
The take away is always the iron triangle: volume + intensity + frequency must be equaled with nutrition and rest.
Very well said! Lack of options for autoregulation and individuality.
I think that a lot of people talking about this subject are tackling it from an angle of "what's the very best training method that is going to get me the absolute best results", and I get it that a lot of the HIT stuff is coming from Mentzer, who was indeed a professional athlete. But I think that for a lot of people, me included, the appeal of HIT is the time efficiency. I'm not a bodybuilder, I work out because I like it and it's good for my health and well being. I have been experimenting with lower volume for a couple of months and I'm really enjoying the fact that I can do more in less time. My training is a lot more thorough now, since now I can do exercises that I just didn't do before because of time constraints. To me the appeal is that "get 80% of the results with just 20% of time spent" deal... That being said, although I am making progress and lifting heavier, I am starting to get the feeling and awareness that there's absolutely room for more sets in some exercises.
True but it’s not really time saving. Your gettting results equal to the effort/ time your putting in the guy who trains 3 days a week with a proper prgram will make greater gains in the long term compared to HIT
@@Goldenwind21 I doubt that effort x result will give a linear curve, but I really don't have any proof that it's a diminishing returns kind of situation
@@1678felipe we know it to not be linear
there are complex interplays of thresholds and diminishing returns
YOU do what works for YOU!
I like it when you use normal angles and lighting for the training videos. Makes it a bit easier to inspire and motivate me as a natural lifter haha
What really interested me on Mike Mentzer's HIT, was the frequency. I found, that more than anything that I took a take-away from his teachings, is recovery. No matter what you settle on, you should not be working out a muscle or muscle group until you are fully recovered. I have definitely noticed changes by reducing volume and/or frequency. You have to match your volume, effort, and frequency to match recovery.
One of the best view on the recently heated HIT training on the internet!
Hail GVS from Sweden! A quick tip unrelated to this video if I may?
When I see you do cable rows I see nice scapular retraction which is great to see in general but the lats can work very effectively without much scapulohumeral movement.
If you round your upper back and almost allow forward head posture you will greatly disadvantage your back strong point and force your lats to take over.
Try and use an iplement with slightly more supinated grip than neutral (V shaped) to disadvantage your rear delts even further.
I found slightly narrower than shoulder width implement with a V shaped handle to do the trick for me.
I've been binging on your content recently and wish you continued success!
Great video!
One thing I've noticed missing from your videos in the recent past - Always sunny memes😭
I find the recent HIT popularity seems to be a social media thing only with heaps of UA-cam videos on the topic but in real life where I live I haven’t seen anyone doing HIT training. I have seen some teenagers copying Sam Saluks training style though.
Yo! "The Joints" are back!!!
Great video, so sick of those bs Mentzer videos that keep popping up in my feed.
Client of Jeff Alberts , I’ve switched to 2 days a week on a 3 day split. Hit 200x2 ohp, 230x3x9 lat pull-down, 115 barbel curl 3x8, squatted 330x2. Jeff Alberts a natural pro did 1 workout every 3 days on his best bulk that led to his best prs EVER and his pro card. Journey continues episode 5. Volume works too, just want this knowledge out there cause both sides work, and ultimately you just gotta do what you love cause more than anything this is a long game.
So do you workout Monday Thursday
@@shrexyboi1850 yep. So it’s usually 10-11 days before I hit the same muscle group again. But I do a little bit more volume then mike recommends.
If you think 1 or 2 RIR is not an intense set, you aren't training hard.
Periodization! Vary your variables! Volume, intensity, frequency can all be titrated from low to high, and then cycled back down, etc. Experiment with changing variables! Find what works best for you for now and it will probably change over the months/years! It is also likely that some muscles respond differently to different volumes! Play around intelligently with these factors!
Boom! Spot on!
God bless you Geoffrey 🙏
i wish i were a unicorn, train, get big, recover big.
but workhorse is quite cool too, especially for wrestling training on top of weightlifting/bodybuilding
Great video. And yes you can improve your work capacity. You can also improve your sensitivity to lower volume. As GvS says -it’s not static
dude.. that moment at 22:17
that's a back I aspire to achieve one day
b-b-but the redditors told me his bak sucks!!!!!!11
@@toptextbottomtext3062it's hilarious because they claim Geoff is a fake natty, but also small and weak at the same time
Just started Ravage on boost camp I am loving it so far
1:45 guy in the back mirin the effort
HIT was by far the most effective method I've ever used and I've used silver programmes etc.
8:13 your face on that final rep 🤣🤣
You are spot on!! I started HIT with 1 set, I now have to do 4 sets to get to positive failure. There are a lot of misconceptions about HIT.
You are absolutely, the ONLY one critiquing, that is correct!!
I'm now a fan!! Thank you 😊
Thanks for the video, I found this very interesting. With so much attention on HIT I was thinking of giving it a go, I won't bother now.
You should, honestly. It's good to experiment.
It works great for me.
Everyone should check out the book The Wisdom of Mike Mentzer. It gives his competition routine. It’s high intensity but not 1 set to failure and that’s where I think everyone gets this wrong, you can perform multiple movements for a muscle but do fewer sets per exercise to make sure they are intense. Look at Alex Leonidas, this is exactly what he’s doing, 2 sets per exercise with high intensity. Looks a lot like Mentzers original routine (for example 5 working sets for back using 3 total exercises). Mentzers coaching days were kooky but his competition training was legit.
Personally, I've ran PPLfor about 5-6 years, did an UL split as well for about 2 and I've recently started doing Mike's High Intensity due to lack of time because of schooling and all but from my personal experience, i've found that within the 2 months of running it, its been much easier on my joints and its allowed my elbow tendonitis to heal fully and also even hitting each muscle within a week usually gives me that mentality to go all out.
I agree with Geoffrey on all the negatives as well and generally I think its best to take the foundation of HIT and then apply it to yourself. Take 1-3 rest days between, See how you recover and gauge your performance next session and if you think you can do more, add more and just use common sense alongside with it. I do recommend to try it out atleast, you can see how it works for you and if its not what works for you then by all means, change it and go back to whatever works
Same here with my elbow issues
I paused after the intro...because it was so effing funny! Now to watch the rest 😁
I've seen some of the videos from Mentzer and other HIT guys, they do 2 warm up sets, 1 huge set with drop sets, sometimes they hit a muscle with 2 different exercise, so it doesn't look it one set. I would argue some of the other non-hit people who does 20 second rests have very similar stimulation.
THIS. Great point.
@@KMD583 Thanks, the human body is an adaptive machine, I don't buy this idea that doing something one way has the optimal results while doing something 90% similar has no results even though you are pushing to failure (or near) while manipulating volume and rest. Anyway for those who watched those HIT videos online, it definitely not look like 1 set.
Yes some of those HIT programs look fairly similar with normal training 😅 but if you're a experienced lifter and getting every week to complete failure, or beyond, chance of getting injured soon is HUGE 😅 and not many people have a spotting partner for negatives
Nothing like sitting down with lunch (lots of protein, of course) and seeing a GVS video!
I hit a plateau with a lot of my lifts (almost all) I’ve switched over to this style of training and am hitting crazy PRs and steadily increasing weight across all lifts. It won’t be forever but I will stick to this for a while
Starting from 1:43 the guy in the back is in awe of your grit and muscles lmao
Great to see you tackle HIT, which has really blown up on social media recently!
Yes, I'm seeing it everywhere.
Disclaimer : I’m French so my english is going to be bad, I hope you’ll understand what I said.
As you said , Hit method isn’t about individuality but there is a French natty Bodybuilder who use that method and yes he is gifted (I truly think that) but he had « sculpted » this method and I think it’s a better method.His name is Samuel Hartamnn and I recommend his chanel.
Your English is fine.
@@GUITARTIME2024 Thank you bro 🦾
ive made gains off of very low volume failure training (ppl, training each muscle group once a week, 4 sets a week all to failure roughly) but my biggest gains came from a little less intensity and a little more volume (arnold split, muscles trained twice a week, 10-14 sets a week, typically 3 rir or less). i would encourage everyone to try new things and look at different options (especially if youre in a plateau). dont fall into the dogmatic HIT trap, use what gives you the results you want.
I think mainly people need to keep an open mind to all training philosophies. Try new things. Dont bee afraid of losing gains, once you have them your body can gain them back really fast
One thing I rarely hear discussed is mike's apparent Choice of "preworkout". That would definitely have an effect on the effectiveness of one set
Amphetamines?
@@zachnunya8749 yeh
A little cup of coffee?
People loooove contrary takes. Your opening pitch summarizes this perfectly-HIT is mostly just marketing and hype. It’s been popular before, it’ll be popular again.
Is there a work out program for nucleaus overload? Because imo i rather train full body 5x a week or everyday but the sets and intensity spread through out the days rather than 3 days with full intensity.
speaking of HIT back i was doing pull ups then negatives and for some reason that took all my energy for the entire session
Math with Geoff haha, finally back with the humor
I think THE main Benefit of HIT/Heavy Duty Style IS to Push Yourself beyond what you're used to do with Higher Volume Approaches!! When ppl started to realizing that Effort IS THE main driver of Hypertrophy, they lower THE Volume almost Immediatly, otherwise recovery Will be a problem...
Thats the thing, people start HIT and get better results than ever but it's because they actually train hard for the first time. Most people cruise through their workouts.
Precisely
@@bobba515exactly hit or the likes reduces cheating yourself and junk sets. I suspect most stop hit not because it’s ineffective but to subconsciously return to a more comfy routine.
Best part is the workhorse vs race horse analogy - you should do a short on that bit.
Geoffrey, thank you so much for this video! I'm hooked on Mike Meltzer tapes at the moment. They're great for encouraging and understanding. I knew he could be.... 'not as correct' about certain aspects and im sooooo happy you covered it because I trust in alot of your opinions.
I'll have to rewatch again, but my concern at the moment is overtraining. My build is average af so there's no way I'm overtraining, right? My muscles do get sore, but they arent so sore I can't work them out before the week is over
It's funny to read about people being afraid to overtrain. Most people are UNDERtrained.
@@MrClassicmetalThey don't know what overtraining is
I've learnt something new today. I always thought 1 was a prime number.
When we know there are, say, four sets for an exercise, we subconsciously don't push ourselves as hard because we want to conserve energy to complete all the sets.
But when we know there are just 1-2 sets, we are able to push each set way harder and much closer to failure.
Great Video! I would agree that the dogmatism of HIT or any other training 'method' always ends up holding it back. If you drop the blind adherence to aspects that you've tried but don't work well for you, and just take what *does*, then you're setting yourself up for success. I personally think the intensity of effort and focus on quality sets is taught extremely well from doing just 1 set for a while. I've seen fantastic strength and muscle growth on my first 3 months of HIT, but I reckon I was in that population of lifters who were previously overtrained/underrecovered and also probably mailing home some of my initial sets. Fixing those problems on a HIT-inspired (but tweaked to my goals and perceived needs) plan has really helped me grow as a lifter!
In the end, another person's system or training plan is a great place to start, but experience is the best teacher.
Is there a work out program for nucleaus overload? Because imo i rather train full body 5x a week or everyday but the sets and intensity spread through out the days rather than 3 days with full intensity.
Interesting topic, leaving the comment for the algorithm
I love the face you do while you’re training!!!😂😂
but also.. i agree with you on the content: pretty much everything works; everyone is different! try what’s best for you, change over time, try this, try that… at the end… effort and constancy always brings results!!😜
Ive been doing a hybrid approach, doing regular volume for big compound lifts, and HIT for isolations. It makes it so i can get a good amount of training stimulus in a reasonable amount of time per workout, and in 4 days a week. Im in college, so i want to save time.
Your insights on the subject are valued, but perhaps a deeper understanding of the topic, including the concept of training to muscular failure rather than specific movement failure, could lead to more informed critiques in the future. Continuous learning can enhance the quality of our discussions.
two groups both have experienced that "12" GETS IT DONE! but one side arguing the way to do it is 4x3=12 is the only way and the other group arguing that 1x12=12 is the only way to do it.
I noticed some groups want more attention and volume way more then others ,however I will like a sweet spot so I wont stay that long in the gym.
Listen, individual tolerance to exercise stress and recovery ability is different for everyone. It's a bell curve just like genetic potential for size and strength is.
In my first year of training I squatted 440lbs atg raw, deadlifted 515lbs, and bench pressed 345lbs with a pause.
I trained twice a week with 3-4 exercises. I began to plateau just shy of a year. I needed more rest time between workouts. I can produce alot of stress on the muscles with very little work, but conversely, I cannot do it too frequently - like a race horse vs a draft horse. Both good, but different.
The key with HIT is understanding how to maximize intensity, volume, and frequency - and applying those principles to yourself.
BUT, I do believe that depending on your constitution and muscle fiber type that HIT will not work as well for for those more suited to endurance work.
He'd fit in great these days with his "science based" approach.
I did. start high intensity fatigue training now switched to more focused reps and sets and not adding a lot of variations
Is there a work out program for nucleaus overload? Because imo i rather train full body 5x a week or everyday but the sets and intensity spread through out the days rather than 3 days with full intensity.
HIT to GVT to anything in between, all works. It is a matter of figuring out what suits us better right now and what to do next when it stops working.
Yeah I've definitely seen a lot of new, young guys joining the gym and going beyond failure multiple times on every set and I just think they've never looked into how to train ever. They could get better results doing so much less with better form.
I've tried a high intensity training approach for myself and made really good results so far. I like the idea of doing less, but more intense sets much more and therefore have been enjoying my workouts way more again. I can definitely say that it's worth a try.
Ye but did you only do one set with two weeks apart. That's the part I don't think people follow, but that is what HIT is according Mentzer
@@NapsterRulez No, I take every set to failure and reduced my sets but to the point where i can still recover. I don't think doing one set with two weeks between training sessions would be efficient.
@@NapsterRulez Just do HIT. not mentzer's definition of HIT
@@xdd543 So, HIT is just training hard now? Is this any new?
@@robbertag808 i consider training to failure hard. many ppl dont know what failure is
bro hit might not be the best way of training but its very enjoyable
HIT is a great tool that should be in everyone's toolbox. It really teaches you what hard training feels like and I feel it's important to go through a phase of HIT training to really learn that.
Note I said "tool". It's not the toolbox.
The same applies to HVT or any other training ideology for that matter.
Example of one of my workouts i do 3 sets of 8-12 reps of tricep pushdowns then 2 sets of 8-12 reps on lying & seated overhead tricep extensions and it really works for me same goes with my bicep workout 3 sets of concentration curl or one arm preacher curl but 3 sets of 6-12 reps then 2 sets each on incline curls &
Ez bar curls.
Math with Jeff should be a recurring series
It makes sense to train harder over time. And If the intensity or volume is not getting you those results, it's either not enough or too much. And most likely for intermediate or beginners, not enough challenging training methods
I think that the BIGGEST TAKEAWAY is that everything works. Low volume high intensity works = just look at some of the best natty BB in the uk (aj Morris, Adam powe…) BUT also high volume works ( even without looking at the BB world, just looking at bricklayers’ forearms : loads of volume not to failure but LOADS of volume and they do develope massive forearm muscles) . I think that the best for you is what you actually like because you are going to put more effort in it
Easier to progressively overload if you
1. Pour all your focus and energy into 1-2 sets
2. Leave yourself 48 to 72 hours for your nervous system to recover
I’ve been doing HIT for 6 months and hit a PR nearly every workout, and I have 10 years lifting experience.
So hard to push yourself to your limit working out 1+ hours a day 5+ days a week
I mostly agree except I like about 3 hard sets per movement. That first set my nervous system is still waking up, the second set is solid but I can handle a bit more weight, and then the third set is all out. Sometimes I throw in a drop set for certain move movements.
The thing about training is there’s no “one size fits all” approach, every one has different lifestyles, different goals, different needs etc. I’ve always taken the approach that you should train in a way that you can be consistent and have a good time doing it.
Exactly, and the same person might need different styles for different muscle groups too.
Honestly, I’m thinking about going the opposite direction, not out of spite but because I honestly prefer higher volume lower rest style training and I’ll tell you this, the only times I have ever gotten hurt training was doing HIT/Beyond failure training.
You have the best workout face ever.