I went from training 4 times a week (60 mins per session) to training twice a week (40 mins per session) this year and I've never made so much progress in terms of strength and muscle mass. It will be interesting to see how this will develop over the next year or so, but for now I'm very pleased with this change in approach. And only spending 1/3rd of the time in the gym I did before (240 mins v 80 mins per week, many lifters still probably think it's too good to be true, but it works for me).
@andreleitedasilva8708I do some warm-up sets, but only 1 set to absolute failure per exercise. I do these 4 workouts split over 2 weeks (as I said 35-45 mins per session): Day 1: Back + biceps (Monday) .. 96 hours rest Day 2: Chest + triceps (Friday) .. 72 hours rest Day 3: Quads + calves + forearms (Monday) .. 72 hours rest Day 4: Shoulders + traps (Thursday) .. 96 hours rest I'm not saying it's optimal, but I'm recovering very well, make some good progress in terms of strengt and muscle mass AND have been injury free since I've been doing it. I won't change a thing unless I stop making progress.
Hi Jay, thank you for putting all of that information out there. Been training HIT myself for 4 months now and I have never experienced such a boost in progress, not even in my newbie phase of lifting. I have a question, however, and I would appreciate your opinion. As we know from current neuroscientific literature, repetition is directly related to skill acquisition, e.g. the more often you practice the uppercut in boxing for example, the more consistent and efficient you will be able to perform the movement. Since this is not really different from skill acquisition in powerlifting, so maxing out the bench, squat and deadlift, I would love to know your thoughts on how to reconcile HIT with the principle of: more quality repetition=better skill acquisition, when it comes to powerlifting. Is the approach of one all out top set and a bunch of less intense sets to get in more repetitions appropriate in this scenario, or is there a better way to do this? Greetings from Germany
If you’re on the edge of getting the Golden Era System, just do it. Best investment if you’re interested in HIT. And the consultation I had with Jay was incredible. 2 months in and I’m back to where I was years ago (and probably would have taken me a year if I stuck with high volume). Thanks, Jay!
@@BestFriendsMom69 after 3 month without progres , I found another program . Perhaps I didn't eat right, perhaps it was my age I am 62 but my results went down, I lost strenge.
I ve been doing 1 superset with 3 drops for each muscle. Get your muscle to fail with super low weights led, in my opinion, to the most effective failure
In Italy people learn stuff without caring about reading the scientific paper that brought to that conclusion… but in UK is kinda the same, I guess people are just stupid
Not really, training to failure is what increases your muscle, gives you sufficient mechanical tension, and taps into the fast twitch muscles, and is also the most objective training method to measure progressive overload.
Training to failure is killing your gains if you go 3 -4 times a week. If you give your body enough time to recover, training to failure is the most effective way to build muscle.
@@LOLI_ training to failure doesn't increase stimulus any more than leaving 1-2 RIR. If you are natty another important factor tying in with size is strength. It doesnt matter how slow or intense your 1 plate bench set is but you will not be big unless you also get strong.
Very true. I been following this method for years. I was fortunate to have trained with Mike Mentzer back in the day and continued his mentorship I recommend twice a week full body slow down the monentum use light weight. This method worked well for me and took me all the way to the 2008 Natural Olympia. Spot on Jay Vincent
The actual falacie about H.I.T It's that It's psicologic demanding taking every set to failure. If your mental energie It's drained from working a full day, you don't have the willpower to take every set to the limit, even if it's just 2 trainings a week. That's why most people don't do H.I.T. not because people prefer to stay longer times in the gym or socialize. That's a bonus if you enjoy being in the gym.
True but here's a perspective to consider: in Dr. Darden's New HIT book, Arthur Jones used multiple sets starting from 4 sets x 12. He cut the sets once he reached a plateau and eventually used only one set.
@@d.staten1958 I had that book too. I understand what you’re saying, but that’s a different topic. Training a healthy muscle/limb is different than rehabilitative exercise. I do maintain; when full effort is NOT achieved on an exercise, for whatever reason, a second set is occasionally necessary. If full effort IS achieved, no further effort for that muscle is necessary. The problem is; it’s REALLY difficult to achieve full effort on every exercise, even for advanced HIT trainees.
@@d.staten1958 sorry to hear, but glad to know your still training. HIT is WAY more than just ‘one set to failure’. IMO, the most important aspect of HIT is Criteria for Exercise selection. Function (of the muscle) dictates design (of the exercise). Even if you use volume, if you choose the exercises that most ENABLE full effort, it will be a more productive exercise no matter intensity or volume. If you training with REALLY good form, that also makes any exercise more efficient and effective, even ones that doesn’t enable full effort.
Hearing about the HIT approach I switched from 4 sets to 2 sets per exercise doing it extremely slowly and mindfully. The reason for 2 sets is because I am not sure that I actually go to failure on the end of my first set, even though I can't lift the way again, combined with static hold at the end of the last rep. Does somebody have an advice of how to make sure that I am really hitting muscle failure?
It just means that you can't complete a full rep with good form. When you're getting close fight the urge to try to swing the weight or torque your body and just keep going till you can't complete the rep.
@@richiemac2395 4 to 6 sets, take to failure, per body part per week is the sweet spot if employing the low-volume HIT method of resistance training. Even Dorian Yates, when utilizing his Blood N Guts system, was doing around that much volume.
I try HIT for like around 3 months an it DID NOT work for me at ALL. I had a hard time recuperating, Felt beat up every day, my gains did not improve at ALL and experience joint pain even while using Biomechanic perfect form. I'm back to 3x per week FullBody
Hello, is it possible to gain this muscle mass in 3 months on a skinny guy who does athletics, I would like to hypertrophy in this model, is it possible???
Would it be possible to apply for bodyweight training ? For example 1 set body rows until failure around 10 reps and the same for squats for instance. It’s just paradigm shift if I can do just 1 set dips, pull ups and squats just 15 min. And that’s it 2-3 times a week
Yes, works with body weight, too. The important thing is that you go to complete failure or very close to it. Just make sure you include all the muscle groups you want to grow.
As long as you contract your muscles hard you don't need to produce movement in order to stimulate muscle growth. TSC is extremely effective and very safe when done correctly
Weird how Jay doesn't have debates with the experts in hypertrophy. Menno, Israetel, Milo Wolf etc. That's what we want to see..... Present your case and debate them. I do 10 -16 weekly sets per muscle group to failure and get excellent results.
How can I train HIT using calisthenics, I'm a field service technician I travel a lot, I have a home gym at home but when I'm working I only have a pull up bar can someone please help, I want to make gains
I train bodyweight too. My workout is pull up or chin up, squat, push up or dips, TSC hamstring curl, TSC lateral raise, crunch iso hold, TSC bicep curl. Its a brutal workout so just do 2 per week
3 sets to failure right? It’s unnecessary in my opinion, I’ve done it for pull-ups. You gain the same amount of muscle and strength on 1 set taken to true failure.
there's studies out there that suggest three sets are better than one. So it all seems confusing. You would think HIT would be something that you can prove relatively easily.
I'd say so mate, funny how you don't see any old guys doing it. Think we need light weight and higher volume or you'll fuck ya joints and tendons up then put yourself out the gym for months if not years.
Bro writing my own book on this. What ive came to realize after training HIT for 30 years now and other people (over 1000 clients easy) is that you don't even need to go to failure AT ALL! Thats the next big approach in HIT community. Not even raising your heart rate much, but just performing 2-3 proper strict reps without straining yourself too much and stopping way before the heart rate picks up and not draining your CNS will produce even better gains, long term! You dont gotta go to failure at all and wreck yourself phsycially, mentally, spiritually to get in shape or muscled up. This is yet about to become a prime time information in the near future. Im sure mike mentzer would of figured out as well if he was still alive.
@rockyp32 you need to stimulate the muscles with appropriate exercise routine. The best is a full body workout once every 7-10 days in my opinion, and go straight to recovery and eat, eat, eat. Muscles are developed with food, NOT with training in the gym every day smh. You don't want to become a sacroplasmic "inflamed muscle" glycogen loaded muscle individual. That muscle goes away the moment you miss a gym session because it's muscle based off a pump. To gain real myofibuliar muscle, you need to train less and be away from the gym more so it STAYS! You can be away from the gym for a month or 2 and nothing should change that much, where like ppl who conditioned their body every day, the moment they stop pumping its over for them and loose all the gains.
@@Kaniala-l7s so pretty much jays program lol? Thankfully I’ve developed a bit of that after not training for three weeks I’ve been same size but this around I’m coming back with better nutrition and sleep, and tbh I can’t even really handle a upper lower split. I can handle the upper when recovered But I cannot do the lower body it’s just too much I can handle like 3-4 excercise to true fsilure tops. So I mean what’s the difference beteeen ur and jays. The way u properly stimulate is only through muscle failure
If we consume enough protein and calories to supplement whatever the frequency of training we aim for to recover, would that translate to faster growth? Eddie Hall eats 10k+ calories and 500g+ protein daily during his strongman days, trains for an hour daily, and achieves the title of the stringest man alive.
Eddie Hall has 1 in a billion genetics maybe. Your body sets the limit. If you ate that much you would probably just die. Or get obese beyond imagination.
Good points but aren't you also the guy who made the claim that cardio will shorten your lifespan even though the evidence which is overwelming mind you proves to the opposite.
No, it doesn't. Eat shit loads of food and high protein. You can't force your body to put on muscle faster by working out more often. Your body sets the limit and that's it. Two times a week is more than enough for most people.
The bodybuilders you named ,who used High Intensity training are all professional bodybuilders PED'S bodybuilders so we don't know how the PED'S helped them. Bottom line how hard are you training high volume or high intensity. You should have given an example of a body part ,with high volume training and high intensity training. PED'S and how hard you train will be a factor in what ever training method you use.
HIT is killing your gains - go lift some heavy weight with good form and include volume. You will grow. Jay is a salesman who found a niche - too bad it’s a complete waste of time if you want to get bigger and stronger.
I disagree , I've cut my volume in half , 3 exercises to failure per bodypart each working set to failure and I'm making consistent gains while feeling better with less workouts . However I'd say your volume method works but for us dudes from 40 onwards HIT just makes more sense
@@JunglebtcI would be curious if you are enhanced… as a natural, only taking creatine, I noticed no gains doing 6 months of solid strict HIT as Jay prescribes. I felt good but no growth.
All the scientific soy-boys with a following because they bring “research” to the table. Learn from the people you want to look like. Again, a dude who looks so normal with a bit of muscle and looking a but lean. You can look like this too if you ate at a deficit. Ridiculous.
I went from training 4 times a week (60 mins per session) to training twice a week (40 mins per session) this year and I've never made so much progress in terms of strength and muscle mass. It will be interesting to see how this will develop over the next year or so, but for now I'm very pleased with this change in approach. And only spending 1/3rd of the time in the gym I did before (240 mins v 80 mins per week, many lifters still probably think it's too good to be true, but it works for me).
Good job. It sounds too good to be true until a person actually goes to failure. It’s very very uncomfortable.
@andreleitedasilva8708I do some warm-up sets, but only 1 set to absolute failure per exercise. I do these 4 workouts split over 2 weeks (as I said 35-45 mins per session):
Day 1: Back + biceps (Monday)
.. 96 hours rest
Day 2: Chest + triceps (Friday)
.. 72 hours rest
Day 3: Quads + calves + forearms (Monday)
.. 72 hours rest
Day 4: Shoulders + traps (Thursday)
.. 96 hours rest
I'm not saying it's optimal, but I'm recovering very well, make some good progress in terms of strengt and muscle mass AND have been injury free since I've been doing it. I won't change a thing unless I stop making progress.
Isn't it nice to not have to be in the gym 4 days per week?? Leaves so much more valuable time for other things.
What’s your routine ?
@@Anonymous-wu4rwExactly I do it cause I hate wasting time in there
It's been almost a year from switching to 1 set. I've seen great gains in the past year.
Been training HIT for 4 months, it’s the best ever. Can’t believe I didn’t learn about it in my bachelors nor masters degrees in ex sci… 😩😠
They were teaching you lies, lmao 😂😂😂
I’m really glad I came across your channel. Been making great gains and my body isn’t falling apart in the process.
Hi Jay, thank you for putting all of that information out there. Been training HIT myself for 4 months now and I have never experienced such a boost in progress, not even in my newbie phase of lifting. I have a question, however, and I would appreciate your opinion. As we know from current neuroscientific literature, repetition is directly related to skill acquisition, e.g. the more often you practice the uppercut in boxing for example, the more consistent and efficient you will be able to perform the movement. Since this is not really different from skill acquisition in powerlifting, so maxing out the bench, squat and deadlift, I would love to know your thoughts on how to reconcile HIT with the principle of: more quality repetition=better skill acquisition, when it comes to powerlifting. Is the approach of one all out top set and a bunch of less intense sets to get in more repetitions appropriate in this scenario, or is there a better way to do this? Greetings from Germany
The video editing in this one is very good jay, keep it up
If you’re on the edge of getting the Golden Era System, just do it. Best investment if you’re interested in HIT. And the consultation I had with Jay was incredible. 2 months in and I’m back to where I was years ago (and probably would have taken me a year if I stuck with high volume). Thanks, Jay!
I bought Jay's program, but doesn't get any progress.
@@bentnissenYou haven't gotten any progress? How long have you been implementing his system?
@@BestFriendsMom69 after 3 month without progres , I found another program . Perhaps I didn't eat right, perhaps it was my age I am 62 but my results went down, I lost strenge.
@@bentnissenmore rest
Great breakdown of these complex ideas. Clear, concise, straightforward. Thank you Jay!
I ve been doing 1 superset with 3 drops for each muscle. Get your muscle to fail with super low weights led, in my opinion, to the most effective failure
Need to push this content out there, time to tell it like it is. In Italy, almost anybody’s doing that.
Same in Greece!Everybody is laughing at me leaving the gym in 20ish minutes doing an upper or lower workout!
In Italy people learn stuff without caring about reading the scientific paper that brought to that conclusion… but in UK is kinda the same, I guess people are just stupid
@@zzt231grthey're just wasting their life in there, so sad
@@FrancescoRogaithat's true, in Italy nobody's reading.
When did Sergio switch to HIT style... I have old mags where he did hi volume
High Volume Training is KILLING Your Gains BUT also Training to failure is also killing your gains.
The GOLD is in the middle!
Not really, training to failure is what increases your muscle, gives you sufficient mechanical tension, and taps into the fast twitch muscles, and is also the most objective training method to measure progressive overload.
@@LOLI_ 1-2 RIR offers better gains and overall health for NATURALS.
You can still identify 1-2 RIR if you know HOW...
@@Maximum_Natural_Muscle 1-2 RIR still gives gains. But 0 RIR with some lengthened partials gives significantly more.
Training to failure is killing your gains if you go 3 -4 times a week. If you give your body enough time to recover, training to failure is the most effective way to build muscle.
@@LOLI_ training to failure doesn't increase stimulus any more than leaving 1-2 RIR. If you are natty another important factor tying in with size is strength. It doesnt matter how slow or intense your 1 plate bench set is but you will not be big unless you also get strong.
Wow. Best presentation yet Jay.
Love the video, only thing, did boyer coye not shy away from HiT in the end?
Very true. I been following this method for years. I was fortunate to have trained with Mike Mentzer back in the day and continued his mentorship I recommend twice a week full body slow down the monentum use light weight. This method worked well for me and took me all the way to the 2008 Natural Olympia. Spot on Jay Vincent
What’s your fb routine ?
i just wait for your video man.. Always informative
Nice video Jay. Well done. Keep it up brotha.
The actual falacie about H.I.T It's that It's psicologic demanding taking every set to failure.
If your mental energie It's drained from working a full day, you don't have the willpower to take every set to the limit, even if it's just 2 trainings a week.
That's why most people don't do H.I.T. not because people prefer to stay longer times in the gym or socialize. That's a bonus if you enjoy being in the gym.
You did a very good job with this video.
The volume isn't working 😅😎👍
It works now!
Genius
That intro was bad ass
Jay seems to be a fan of Iron Maiden, using their font extensively.
Volume is a tool be used when necessary (usually rehabilitative exercise), not a training system.
True but here's a perspective to consider: in Dr. Darden's New HIT book, Arthur Jones used multiple sets starting from 4 sets x 12. He cut the sets once he reached a plateau and eventually used only one set.
@@d.staten1958 I had that book too. I understand what you’re saying, but that’s a different topic. Training a healthy muscle/limb is different than rehabilitative exercise.
I do maintain; when full effort is NOT achieved on an exercise, for whatever reason, a second set is occasionally necessary.
If full effort IS achieved, no further effort for that muscle is necessary.
The problem is; it’s REALLY difficult to achieve full effort on every exercise, even for advanced HIT trainees.
Good points. Sadly neither HIT, HD, or SS gave me results like HVT. I've gone back to HVT.
@@d.staten1958 sorry to hear, but glad to know your still training.
HIT is WAY more than just ‘one set to failure’. IMO, the most important aspect of HIT is Criteria for Exercise selection. Function (of the muscle) dictates design (of the exercise).
Even if you use volume, if you choose the exercises that most ENABLE full effort, it will be a more productive exercise no matter intensity or volume.
If you training with REALLY good form, that also makes any exercise more efficient and effective, even ones that doesn’t enable full effort.
Hearing about the HIT approach I switched from 4 sets to 2 sets per exercise doing it extremely slowly and mindfully. The reason for 2 sets is because I am not sure that I actually go to failure on the end of my first set, even though I can't lift the way again, combined with static hold at the end of the last rep. Does somebody have an advice of how to make sure that I am really hitting muscle failure?
It just means that you can't complete a full rep with good form. When you're getting close fight the urge to try to swing the weight or torque your body and just keep going till you can't complete the rep.
@@abender06 Thank you
Also dont do another set after this as you will cause a deeper inroad and stall your recovery time.
@@richiemac2395 4 to 6 sets, take to failure, per body part per week is the sweet spot if employing the low-volume HIT method of resistance training. Even Dorian Yates, when utilizing his Blood N Guts system, was doing around that much volume.
What I do is drop sets. Works pretty damn well. Dropping the weight two times and I can barely move weight I wouldn't even warm up with.
I try HIT for like around 3 months an it DID NOT work for me at ALL. I had a hard time recuperating, Felt beat up every day, my gains did not improve at ALL and experience joint pain even while using Biomechanic perfect form. I'm back to 3x per week FullBody
But not to failure? Yeah try a HIT split and rest up to 14 days literally. U can do it any way u want. How close r u going to failure now?
Hello, is it possible to gain this muscle mass in 3 months on a skinny guy who does athletics, I would like to hypertrophy in this model, is it possible???
Would it be possible to apply for bodyweight training ? For example 1 set body rows until failure around 10 reps and the same for squats for instance. It’s just paradigm shift if I can do just 1 set dips, pull ups and squats just 15 min. And that’s it 2-3 times a week
Yes, works with body weight, too. The important thing is that you go to complete failure or very close to it. Just make sure you include all the muscle groups you want to grow.
Also, get the program. Or watch all of his videos, there is so much more info to make it even more effective, easier, and safer.
Is HIT training bad for people over 60?
Not bad for me.
Tremendous advice
Jay do you think TSC is equally effective as dynamic exercises?
As long as you contract your muscles hard you don't need to produce movement in order to stimulate muscle growth. TSC is extremely effective and very safe when done correctly
Weird how Jay doesn't have debates with the experts in hypertrophy. Menno, Israetel, Milo Wolf etc. That's what we want to see..... Present your case and debate them. I do 10 -16 weekly sets per muscle group to failure and get excellent results.
Are you doing super sets?
But what about the fatigue from going to failure
How can I train HIT using calisthenics, I'm a field service technician I travel a lot, I have a home gym at home but when I'm working I only have a pull up bar can someone please help, I want to make gains
I train bodyweight too. My workout is pull up or chin up, squat, push up or dips, TSC hamstring curl, TSC lateral raise, crunch iso hold, TSC bicep curl. Its a brutal workout so just do 2 per week
Whats your take (pros/cons) on DC aka Doggcrap training
3 sets to failure right? It’s unnecessary in my opinion, I’ve done it for pull-ups. You gain the same amount of muscle and strength on 1 set taken to true failure.
@@naturalgains4229 1 set of 3 rest pause techniques to failure
@@naturalgains4229unnecessary in what context?
there's studies out there that suggest three sets are better than one. So it all seems confusing. You would think HIT would be something that you can prove relatively easily.
I'd say so mate, funny how you don't see any old guys doing it.
Think we need light weight and higher volume or you'll fuck ya joints and tendons up then put yourself out the gym for months if not years.
@@kitasaundershigh volume wrecks joints
Bro writing my own book on this. What ive came to realize after training HIT for 30 years now and other people (over 1000 clients easy) is that you don't even need to go to failure AT ALL! Thats the next big approach in HIT community. Not even raising your heart rate much, but just performing 2-3 proper strict reps without straining yourself too much and stopping way before the heart rate picks up and not draining your CNS will produce even better gains, long term! You dont gotta go to failure at all and wreck yourself phsycially, mentally, spiritually to get in shape or muscled up. This is yet about to become a prime time information in the near future. Im sure mike mentzer would of figured out as well if he was still alive.
@andreleitedasilva8708 This is what I came to discover that you don't even need to do that, nor go to failure to activate muscle fibers to grow.
So then what we need to do
@rockyp32 you need to stimulate the muscles with appropriate exercise routine. The best is a full body workout once every 7-10 days in my opinion, and go straight to recovery and eat, eat, eat. Muscles are developed with food, NOT with training in the gym every day smh. You don't want to become a sacroplasmic "inflamed muscle" glycogen loaded muscle individual. That muscle goes away the moment you miss a gym session because it's muscle based off a pump. To gain real myofibuliar muscle, you need to train less and be away from the gym more so it STAYS! You can be away from the gym for a month or 2 and nothing should change that much, where like ppl who conditioned their body every day, the moment they stop pumping its over for them and loose all the gains.
@@Kaniala-l7s so pretty much jays program lol? Thankfully I’ve developed a bit of that after not training for three weeks I’ve been same size but this around I’m coming back with better nutrition and sleep, and tbh I can’t even really handle a upper lower split. I can handle the upper when recovered
But I cannot do the lower body it’s just too much I can handle like 3-4 excercise to true fsilure tops.
So I mean what’s the difference beteeen ur and jays. The way u properly stimulate is only through muscle failure
If we consume enough protein and calories to supplement whatever the frequency of training we aim for to recover, would that translate to faster growth? Eddie Hall eats 10k+ calories and 500g+ protein daily during his strongman days, trains for an hour daily, and achieves the title of the stringest man alive.
Eddie Hall has 1 in a billion genetics maybe. Your body sets the limit. If you ate that much you would probably just die. Or get obese beyond imagination.
Nothing beats iPhone boy
The only thing killing my gains is Jack Daniels!
For me it’s Jamesons
Good points but aren't you also the guy who made the claim that cardio will shorten your lifespan even though the evidence which is overwelming mind you proves to the opposite.
Opinions are like arseholes, just do what works for you
It's not an opinion.
How do you account for slow gainers? High volume fixes this problem
No, it doesn't. Eat shit loads of food and high protein. You can't force your body to put on muscle faster by working out more often. Your body sets the limit and that's it. Two times a week is more than enough for most people.
@@chrissa1896lmao you trolls 🤣🤣
@@jugi1231 What do you mean?
The bodybuilders you named ,who used High Intensity training are all professional bodybuilders PED'S bodybuilders so we don't know how the PED'S helped them.
Bottom line how hard are you training high volume or high intensity.
You should have given an example of a body part ,with high volume training and high intensity training.
PED'S and how hard you train will be a factor in what ever training method you use.
man get a mic stand.
HIT is killing your gains - go lift some heavy weight with good form and include volume. You will grow. Jay is a salesman who found a niche - too bad it’s a complete waste of time if you want to get bigger and stronger.
I disagree , I've cut my volume in half , 3 exercises to failure per bodypart each working set to failure and I'm making consistent gains while feeling better with less workouts .
However I'd say your volume method works but for us dudes from 40 onwards HIT just makes more sense
@@JunglebtcI would be curious if you are enhanced… as a natural, only taking creatine, I noticed no gains doing 6 months of solid strict HIT as Jay prescribes. I felt good but no growth.
@@Zebrahhhyou don’t train hard enough. High volume is for steroid users. They can recover faster. I can tell you are a novice.
You have to extremely fatigue the muscles, or it wont work just as regular lifting without failure
Wow thank you random commenter! I will do as you say!
All the scientific soy-boys with a following because they bring “research” to the table. Learn from the people you want to look like. Again, a dude who looks so normal with a bit of muscle and looking a but lean. You can look like this too if you ate at a deficit. Ridiculous.
This is true but when somebody wants to be well rounded and fit, this goes out the window. All muscke no cardio is not a good look