Years ago, when I was a college student in the mid-80s, my buddy and I used to lift at a gym in Virginia Beach, VA, that was co-owned by a natural pro bodybuilder, the late Lynn Conkwright. Lynn had placed third in the very first Ms. Olympia. A very nice lady, too. One day my lifting partner and I asked her advice because we were getting frustrated by our lack of progress (we were performing multiple sets, two hours a day, six days per week). She told us that brief, high-intensity workouts performed no more than three non-consecutive days per week was the only way to gain muscle mass and strength consistently over the long term if you are training without steroids.
Loving this hit style of training I am still trying to fight off the old habits and convince my old self this is the way to go but I'm slowly becoming a believer ,cheers jay 💪💪🏴🏴
I first discovered this training in 1998 at a nautilus gym, I put on 25-30 lbs of muscle in about 3 years. Granted the timing was right I was for me as I was 22-23 years old and I have decent genetics. I returned to this style of training after I was diagnosed with degenerative disk disease in my neck at age 34 while doing mixed martial arts and powerlifting. I am 45 years old now and I am still basically built like Jay, to me that's a testament to how well this training works. I believe it's a large percentage of genetics and diet andif I drink alcohol and indulge, I start to get a beer belly, if I eat clean and train HIT my muscle mass is apparent and my stomach stays flat and I get accused of being in my early 30s. Hope this helps, it's not easy, it's not ego lifting but Jay knows what he's talking about and he is an expert in his field!
My whole upper body is sore the day after, I haven't gotten sore like this in almost 2 years or "regular" training, if you are able to push yourself hard enough it works great.
Best way if training by far ... Doing it for a month... strength gains are superb ....the feeling of utter exhaustion after a 30 minute workout is a real buzz
It's been a game changer for me. 20 min to do back and biceps with 5 min treadmill warm up and lifting warm ups. My back gets worked hard and biceps are f..cked. I'm getting stronger every session so far in 3 weeks trying this system. Form is great. Never felt it like this doing 5x10. All I got in 8 months training that was was beat up, joints going bad, particularly my elbows and left shoulder. I recommend people give it a good try for a month atleast. Without a spotter I go to faliure on heavy set then drop set until I got no more. Just take 10 breaths just don't rest.
Do a search for the 3-7 method, a long set sort of Rest/Pause variation with 65-70% of 1 RM, doing a cluster group of mini sets each of 3,4,5,6, and finally 7 reps, w/ each mini-set separated by only 15 seconds of rest.... THis is a hard 25 reps in sort of one extended set that only takes 2.5-3 minutes.
Question - why not just do an isometric hold for lateral raise where shoulders are under the most tension? Why is any range of motion necessary if it is being limited anyway? Is it more for should health; or are there muscular growth implications as well?
Because the entire idea of doing a range of motion is, because we don’t know exactly where the best contraction happens, which is why the range of motion is always controlled
How do you track your progress with these types of workouts? It’s my understanding that progressive overload is needed to gain size and strength so it is easy for me to track my gains by seeing how much stronger I get per week. But in this kind of training how do you track progress?
He's gone over this dozens of times in his vlogs! So just like any other style of lifting, you have to know your numbers. Say if you can bench 225 for 10 slow reps, and you fail around the 10th rep. Then you are ready to increase the weight by 5-10 lbs when you can get approximately 12 reps before failing. Hope that helps
You don't need too. All you need to do is do a few warm up sets to figure out how much weight you need on any given day to fail in the 8-15, rep range. As long as you take the muscle to absolute failure you could do a different exercise every workout for a year with no way of measuring progress whatsoever and you'll still grow optimally. What makes the muscle grow bigger, and therefore stronger is making it work ridiculously hard. And when it grows bigger and stronger it's capacity to do work will increase. People have it backwards. "Progressive overload" is the RESULT of the muscles growing bigger and stronger due to the stress you put them through, it is NOT the driver of muscle and strength gains.
The same way you follow progressive overload with any other weight routine. Log your numbers- sets/weight/reps etc in your training journal and over time slowly progressively overlaod the resistance on your top end work set, utilizing perfect form and a controlled cadence/rep tempo
How do we combine powerlifting with HIT? Say we want to get stronger with the 3 lifts (I understand it’s a skill improvement), should we perform them in a HIT styled way or as a power lifter normally would?
i believe he’s talked abt this before, but from what i remember, he said that HIT is more effective not only for strength, but for hypertrophy and endurance. Also, he said performing powerlifting would significantly increase injury risk which could potentially leave u from being in the gym for months.
You’d want to do HIT training on your off season and then slowly phase in powerlifting movements and rep ranges to make your body adapt specifically to that activity. Most powerlifters, though, lift all year around. I would program it based on when the competition is. 6-8 months of safe training to build actual strength. Then a few months of practicing the powerlifting to teach your body how to most effectively and efficiently apply the strength to those movements.
Big thanks to your videos‼️ What I appreciate about them is not only the content, but how calm & relaxed you present it‼️ athleanX for example stresses me out AF with his fast, loud, breathless & hectic jabbering!! It's a pleasure to listen to your voice and the style of your presentation! THNX & Keep it up mate!💪🔥
Hi Jay, thanks for your info you post great stuff. I absolutely love the leg press, it just feels right for my legs. What about glutes though? I feel guilty not doing any hinge type of movement b/c fitness industry has drilled deadlifts into my mind...are leg presses enough to hit most of the leg musculature?
Thanks for the video dude. Good to see your channel growing. I've started your intensity based philosophywhich goes great with martial Arts training. On legs, I've always squatted, but I'm not married to them, and as a tall lanky dude I'm not sure about how well they suit me. I think I can guess your answer, but would there any negatives with going over to hack squats instead? I'm still married to the idea that squats are a more atheltic movement lol, but if hacks are safer overall on the body is it a no brainer?
Thank you for the great video. But just a question if anyone can answer; does this method or training routine entail ONLY one working set per muscle per workout?
For the most part, yes. If you feel like you haven’t reached failure in your first set, a second one might be done. Also, if you have a lagging muscle, like biceps for example, then you may do 1 set barbell curls and 1 set hammer curls. But mainly, it’s just one, slow, demanding set.
A quick question, in this video you are training small muscle groups with a large muscle group to prevent overtraining. In your previous videos that I'm following, you train full body workouts and don't mention overtraining?
Hi jay, i’ve been using HIT for the last 3 months. Why do i always end up feeling nauseous after i finish my workout? I have taken extra rest day (7-14 days). But still it doesn’t change my circumstances. Do you know any idea what’s wrong with my body? Thankyou. Sorry for my broken english
I'm not Jay but I've done this on and off for a long time with stellar results and I'd say you could do back, cheat, arms & delts. Then legs, arms, delts... But its pretty much any combination you can tolerate up to 3 days a week. I personally can tolerate 2 days maximum.
Still feel I can do a lot more than 1 set. Most of the time I do an exercise for time. Like 3 minutes. In this time frame I hit failure multiple times. Otherwise I feel I did to little...
I don't know man whether to trust this kind of techniques or not. Never heared or seen anything like this before. But I never come to a conclusion until i try myself. so.... I will give a try jay.. Your style of exercise for 1 month from now.. lets see .. how much it will work for me?
@Joy Pass Yes, i did it. This is for sure that people who are doing fitness into thier day to day busy life - this plan will really help them and it is very practical. secondly, there are fewer chances of getting injured. I am doing this to stay fit and healthy, and this approach is really working for me. That's all I can say..
That pause you do on hack squat....i do on my squat I have a 600 pound max squat When i did this type of training for the first time i did it with just the bar for 12 reps over 2 min bc i wanted to practice the movement pattern. I couldnt believe how sore my legs were the 2nd day after training. When i squat in the 500s my legs are never sore then i just used 45 pounds and they were sore af blew my mind honestly lol
When you slow your reps down and keep constant tension on the muscle without locking out you really appreciate how taxing one set can be
I think it was Mike Mentzer, that said; " That's why it's called weight lifting, NOT, weight throwing!!!" Good stuff
Are u lifting at 75%, 50%??
The floor needs a face hug too sometimes 🤣
Years ago, when I was a college student in the mid-80s, my buddy and I used to lift at a gym in Virginia Beach, VA, that was co-owned by a natural pro bodybuilder, the late Lynn Conkwright. Lynn had placed third in the very first Ms. Olympia. A very nice lady, too. One day my lifting partner and I asked her advice because we were getting frustrated by our lack of progress (we were performing multiple sets, two hours a day, six days per week). She told us that brief, high-intensity workouts performed no more than three non-consecutive days per week was the only way to gain muscle mass and strength consistently over the long term if you are training without steroids.
Loving this hit style of training I am still trying to fight off the old habits and convince my old self this is the way to go but I'm slowly becoming a believer ,cheers jay 💪💪🏴🏴
I first discovered this training in 1998 at a nautilus gym, I put on 25-30 lbs of muscle in about 3 years.
Granted the timing was right I was for me as I was 22-23 years old and I have decent genetics. I returned to this style of training after I was diagnosed with degenerative disk disease in my neck at age 34 while doing mixed martial arts and powerlifting. I am 45 years old now and I am still basically built like Jay, to me that's a testament to how well this training works. I believe it's a large percentage of genetics and diet andif I drink alcohol and indulge, I start to get a beer belly, if I eat clean and train HIT my muscle mass is apparent and my stomach stays flat and I get accused of being in my early 30s. Hope this helps, it's not easy, it's not ego lifting but Jay knows what he's talking about and he is an expert in his field!
My whole upper body is sore the day after, I haven't gotten sore like this in almost 2 years or "regular" training, if you are able to push yourself hard enough it works great.
Best way if training by far ... Doing it for a month... strength gains are superb ....the feeling of utter exhaustion after a 30 minute workout is a real buzz
Thanks im loving Hight intensity training, saves so much time. End result is same.
It's been a game changer for me. 20 min to do back and biceps with 5 min treadmill warm up and lifting warm ups. My back gets worked hard and biceps are f..cked.
I'm getting stronger every session so far in 3 weeks trying this system. Form is great. Never felt it like this doing 5x10. All I got in 8 months training that was was beat up, joints going bad, particularly my elbows and left shoulder. I recommend people give it a good try for a month atleast.
Without a spotter I go to faliure on heavy set then drop set until I got no more. Just take 10 breaths just don't rest.
Great video and instruction Jay.
Thank you
Excellent ,well exposed! Thank You!!
Instead of doing slower reps. Could you just do rest pause reps after reaching failure to add time under tension?
That's exactly what I do
Do a search for the 3-7 method, a long set sort of Rest/Pause variation with 65-70% of 1 RM, doing a cluster group of mini sets each of 3,4,5,6, and finally 7 reps, w/ each mini-set separated by only 15 seconds of rest.... THis is a hard 25 reps in sort of one extended set that only takes 2.5-3 minutes.
Question - why not just do an isometric hold for lateral raise where shoulders are under the most tension? Why is any range of motion necessary if it is being limited anyway? Is it more for should health; or are there muscular growth implications as well?
Because the entire idea of doing a range of motion is, because we don’t know exactly where the best contraction happens, which is why the range of motion is always controlled
You can. Try it out, you can do an entire full-body workout with static timed contractions.
How do you track your progress with these types of workouts? It’s my understanding that progressive overload is needed to gain size and strength so it is easy for me to track my gains by seeing how much stronger I get per week. But in this kind of training how do you track progress?
You measure strength increases with an increase of reps, weight, or both.
He's gone over this dozens of times in his vlogs!
So just like any other style of lifting, you have to know your numbers. Say if you can bench 225 for 10 slow reps, and you fail around the 10th rep.
Then you are ready to increase the weight by 5-10 lbs when you can get approximately 12 reps before failing. Hope that helps
You don't need too. All you need to do is do a few warm up sets to figure out how much weight you need on any given day to fail in the 8-15, rep range. As long as you take the muscle to absolute failure you could do a different exercise every workout for a year with no way of measuring progress whatsoever and you'll still grow optimally. What makes the muscle grow bigger, and therefore stronger is making it work ridiculously hard. And when it grows bigger and stronger it's capacity to do work will increase. People have it backwards. "Progressive overload" is the RESULT of the muscles growing bigger and stronger due to the stress you put them through, it is NOT the driver of muscle and strength gains.
@Maverick92 That's awesome! I now have a new perspective on my training.
The same way you follow progressive overload with any other weight routine. Log your numbers- sets/weight/reps etc in your training journal and over time slowly progressively overlaod the resistance on your top end work set, utilizing perfect form and a controlled cadence/rep tempo
How do we combine powerlifting with HIT? Say we want to get stronger with the 3 lifts (I understand it’s a skill improvement), should we perform them in a HIT styled way or as a power lifter normally would?
i believe he’s talked abt this before, but from what i remember, he said that HIT is more effective not only for strength, but for hypertrophy and endurance. Also, he said performing powerlifting would significantly increase injury risk which could potentially leave u from being in the gym for months.
You’d want to do HIT training on your off season and then slowly phase in powerlifting movements and rep ranges to make your body adapt specifically to that activity. Most powerlifters, though, lift all year around. I would program it based on when the competition is. 6-8 months of safe training to build actual strength. Then a few months of practicing the powerlifting to teach your body how to most effectively and efficiently apply the strength to those movements.
Power lifting all year around is terrible for your joints and connective tissue.
@Jay Vincent It sure is! Ty Jay for telling the truth.
@@JayVincentFitness Great, that makes sense! Appreciate the quick reply- cheers Jay
Hy Jay , in the exercise for delt have you a Wall in the back ? Is a supporting for stabilization?
Big thanks to your videos‼️
What I appreciate about them is not only the content, but how calm & relaxed you present it‼️ athleanX for example stresses me out AF with his fast, loud, breathless & hectic jabbering!!
It's a pleasure to listen to your voice and the style of your presentation!
THNX & Keep it up mate!💪🔥
How strong can you get using this style of training.
Hi Jay, thanks for your info you post great stuff. I absolutely love the leg press, it just feels right for my legs. What about glutes though? I feel guilty not doing any hinge type of movement b/c fitness industry has drilled deadlifts into my mind...are leg presses enough to hit most of the leg musculature?
He does leg flexions also, see videos on the channel
Would your body adapt to this at some stage . Do you have to change cadence speed or you can increase and lower weight and be on it for life
Thanks for the video dude. Good to see your channel growing. I've started your intensity based philosophywhich goes great with martial Arts training. On legs, I've always squatted, but I'm not married to them, and as a tall lanky dude I'm not sure about how well they suit me. I think I can guess your answer, but would there any negatives with going over to hack squats instead? I'm still married to the idea that squats are a more atheltic movement lol, but if hacks are safer overall on the body is it a no brainer?
Thank you for the great video. But just a question if anyone can answer; does this method or training routine entail ONLY one working set per muscle per workout?
For the most part, yes. If you feel like you haven’t reached failure in your first set, a second one might be done. Also, if you have a lagging muscle, like biceps for example, then you may do 1 set barbell curls and 1 set hammer curls. But mainly, it’s just one, slow, demanding set.
Yes, one top end work set to failure
With all the respect, Mike Mentzer advice was not to pause on the downside. I just want your opinion. Thanks!!
A quick question, in this video you are training small muscle groups with a large muscle group to prevent overtraining. In your previous videos that I'm following, you train full body workouts and don't mention overtraining?
Hi jay, i’ve been using HIT for the last 3 months. Why do i always end up feeling nauseous after i finish my workout? I have taken extra rest day (7-14 days). But still it doesn’t change my circumstances. Do you know any idea what’s wrong with my body? Thankyou. Sorry for my broken english
I guess this is because of lactic acid build up
@@tobiaseklof3200 is that a good thing or not?
@@muhammadkhalifahmilano4071 the body adapts and can more efficently deal with lactic acid as time goes by so the nausea will decrease with time
Cool Split Jay. So the other day of this split would be Chest and Back?
I'm not Jay but I've done this on and off for a long time with stellar results and I'd say you could do back, cheat, arms & delts. Then legs, arms, delts... But its pretty much any combination you can tolerate up to 3 days a week. I personally can tolerate 2 days maximum.
Still feel I can do a lot more than 1 set. Most of the time I do an exercise for time. Like 3 minutes. In this time frame I hit failure multiple times. Otherwise I feel I did to little...
Increase the weight
The faces are true. Mine are worse even yet. HIT for prez
I thought you said skull crushers are bs?
Man I thought mentzer said never use hack squats for legs and never use an EZ bar for biceps. What gives
I don't know man whether to trust this kind of techniques or not. Never heared or seen anything like this before.
But I never come to a conclusion until i try myself.
so....
I will give a try jay.. Your style of exercise for 1 month from now.. lets see ..
how much it will work for me?
So, it's been 5 months. Did you do it?
@Joy Pass Yes, i did it. This is for sure that people who are doing fitness into thier day to day busy life - this plan will really help them and it is very practical. secondly, there are fewer chances of getting injured. I am doing this to stay fit and healthy, and this approach is really working for me. That's all I can say..
That pause you do on hack squat....i do on my squat
I have a 600 pound max squat
When i did this type of training for the first time i did it with just the bar for 12 reps over 2 min bc i wanted to practice the movement pattern. I couldnt believe how sore my legs were the 2nd day after training. When i squat in the 500s my legs are never sore then i just used 45 pounds and they were sore af blew my mind honestly lol
lol idk why but kinda getting bob ross vibes from the commentary
Leg press with jeans ?
.