Generally, the stronger and more advanced you are the more time it will take you to recover. The most you should train is three days per week. This ensures that your body is fully recovered for the next intense workout. For this reason, a lot of HIT practitioners only train every 5-8 days. After intense exercise, your body needs to repair the muscle fibers that were torn during the workout. Recovery is so important and so often overlooked. When you lower the weight, there is actually more muscle tearing that occurs and this leads to more growth. This part of the lift often gets neglected. It’s also really important to ‘work the negative’, or the eccentric portion of the lift. It’s recommend that you do four seconds up on the positive (concentric) part of the lift, a two second pause in the contracted position, and then four seconds down on the negative (eccentric) part of the lift. Every rep should be a slow and controlled movement. You are only doing one set per exercise, then you need to make it count. Once you finish that last rep then you are going to try for another rep, where you will inevitably fail. But that extra last rep is going to put your muscle fibers under significant stress, and it’s going to force your body to grow. You are going to do as many reps as you possibly can, and this means there is going to be some extreme discomfort and you will have to push through the pain to complete the last full rep. When we refer to intensity, we mean lifting to complete muscular failure. Also, doing two or more sets has not been scientifically proven to be better than one set. Why only one set? Because theoretically if you go all out on the first set then you won’t physically able to do another full set. Due to its high level of intensity, you only do one set per exercise and only around 6-12 sets per session. The main philosophy of HIT is to workout as intensely as possible and then get in a full recovery before returning to the gym. The are some difference with HIT teachers and programs, but there are some core principles that we will go over. Read below to learn more about this effective and underrated style of training. It was first popularized by Arthur Jones and other big influencers include Mike Mentzer and Dr. It is not to be confused with HIIT or High Intensity Interval Training. HIT or high intensity training, is a style of training that consists of short and intense workouts, lifting to failure, and long recovery periods.
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