REVOLUTIONIZING THE BODYBUILDING COMMUNITY
Popularized in the 1970's by Arthur Jones, HIT training was famously known as the method to train just one set to failure every exercise. These sessions would last only around 45 minutes. This went against the popular style of training at the time which was to perform multiple sets with a vast amount of exercises each workout lasting any where from 1-2 hours total. Under his wing to learn and teach this new training methodology to the bodybuilding community was Mike Mentzer.
After his training days were over, Mike had gained a new iron disciple, Dorian Yates. He too trained HIT style 4 days a week taking every set to failure leaving nothing in the tank. Just as six time Mr. Olympia had found out, this method of training is amazing for growth. It forces you to bite down in your sessions and not waste a single rep.
GETTING RID OF JUNK VOLUME
As soon as I switched to this style and replaced the 3-4 sets of junk volume I started to get sore like I was a new lifter again. And essentially, I was.
I wasn't use to this stimulus. Going this hard every single set. How many times have you been in the gym and you set a goal for yourself. You say, "Ok, I want to hit this 5x5 for bench today." Even though you could've gone past 5 reps on your first couple sets, you racked the barbell and waited 2 minutes to begin your next set of 5 reps again. You could've pushed further but held back your strength. Performing just 1 set all out will do more for muscle and strength than leaving anything in the tank. It will breakdown and rebuild muscle because you are literally forcing growth.
It is best to pick around 5-6 exercises and push as hard as you can each set compared to piling on junk volume and leaving reps on the table. Not only is it better for growth but it can be more time efficient as well. This is exactly how I built my Berserker program. At the end of 8 weeks you will take a deload and continue the new block of training. It is a 4 day training routine and is exactly what I run myself. Besides the whole main program, there is a program guide to help you craft your own specialized routine built around your weaknesses, nutritional guide for cutting/bulking, neck training protocol, bonus workout routines, recovery manual, and more! Click the Training Programs tab on the drop down to get started!