This is only second video I've seen of yours. In 1989 me and a buddy in the Marines did this routine (but split upper and lower body at the time) and people thought we were on steroids. We only did it 4 months then got sent to Desert Storm. Just recently (1 year) ago started back with the full body method HIT that you do so well, gained 20 pounds of muscle in six months and I'm 48. The book that started us doing this method in Okinawa as Marines was a book called How to Gain Massive Muscle Fast, by a guy named Darden. Love your video!
@Edoardo Quarta exactly, and that's the funny part. People argue about volume vs intensity all the time when the results are close to the same. I choose to use HIT because of the time factor. I want a life. Hit does work a little better for me than volume.
Professor Darden worked for Nautilus/Arthur Jones in the 1970s and 1980s. He also taught health classes at Florida State University. He was a competitive bodybuilder, winning Mr. South and was a top ten finisher at the 1969 Mr. America when Boyer Coe won it. His books are good; although, he believes in slightly more volume than most people who advocate HIT. Most advocates believe in 1-2 sets per body part. Darden thinks 3 sets are better, which is still low volume.
Edoardo Quarta in some cases yes but in vast majority no. But even with those cases u just have to do everything else right. U may need even MORE rest time look up mentzers consolidstion routine it’s every 7-10
Notice his cadence and form are deliberate and well calculated. This is part of what makes this intense. Breathing is also important. It helps prevent injuries. You can hear him breathing. When people first use HIT, they sometimes hold their breath. Do not do this. If your recovery is good, you can do this full body routine twice per week. If you do not feel recovered, once every 7 or 8 days will yield results.
For the past 2 years I was stuck at the same weights. I took 2 weeks off and started Mentzer's way...as close to his teachings as possible. In the past 2 months I go to the gym only once a week...and I have broken all my previous records. It's so counter intuitive...it just blows my mind. Mentzer was a genius.
Great job! Finally someone doing this workout with a great build! For those saying hes doing this wrong , the idea is to personalize it to best suite how you respond to a hit workout, one size does not fit all!
Great video! I have trained like this many times and one can only really appreciate the intensity if you actually do it yourself. It's BRUTAL. I was never able to take more than 1-2 sessions a week.
Theo Schmidt exactly. Higher intensity generally requires a longer rest period for most people. I train about once a week now because each workout destroys me for days
I call Bullshit. Jay why don’t you give full refunds to the hundreds of people who bought your crappy program? Why don’t you attend any of the 30 mins calls your website schedules
Jay Vincent Can you create a demo of these basic exercises in a standard commercial gym machines? That will help a large number of people who do not have access to specialised gyms like yours. Thanks!
Hi Jay - noticing that you do isolation exercises post leg press. I know Yates and Mentzer always advocated doing compound exercises last. Just interested if the science is stating the opposite as if that makes sense I’ll switch it in my own HIT routine. Would love to hear why you do it in this order to get more knowledge. Thanks so much,
I love it. Love the intensity. I’ve done this same workout and it was intense. Didn’t have to train for 6 days after. I definitely notice a difference in my physique in the past month or so since I started HIT. Fits into my lifestyle perfectly being 59 and still working for Sanitation Dept
Workout seems pretty good I'm going to try it however I'm still going to work out 3 days a week I love working out I don't like taking too many days off
@@roynewman2947 , you can still workout 3 times as long as you are recovered otherwise you may overtrain because it is pretty taxing if done correctly. Everyone recovers differently
@@yipperdeyip yes,I do them often . I rotate machine overhead press and lateral raises. You hit the front delts with chest and back so I definitely throw in laterals every other workout.
What a great learning example for me as I’m truly diving into this HIT training. Great video to reference and see the true effort it takes. I can only imagine the burn and pain in your legs especially. I’m going further into each set as the weeks progress but get disappointed at times that I don’t push as far as I believe my body is capable of. Thanks for what you do Jay. You are really teaching and inspiring a very different way of training that many, myself included, should have known if we were around during the explosion of Nautilus and Arthur Jones. He had it right all along. You are continuing, along with others, to foster the correct and safe way to train. Thank you
For all the people asking: "How many times a week do I have to train? Do I have to split upper and lower body, do i have to split upper body training? How many rest days do I need?" and so on... it is different for each person and depends highly on your body´s ability to recover and what your goals and personality are like, you have to try for yourself. Been doing HIT for 10 months now and I changed my training regimen several times because I learned a lot about my mind and my body. What I´ve learned, for example: I can´t train for two days in a row, otherwise I´m half dead. I can´t train my major muscle groups more than once a week if I want steady progressive overload because my ability to fatigue them in one or two sets has already become very good in such a short time. I also don´t really care about optimal results concerning hypertrophy but more about what i like doing and might be sustainable for the rest of my life since I love lifting heavy shit and I don´t wanna be overtrained nor injured. So my training at the moment is 4 times a week, every other day. On day 1 I do chest and back, day 3 is legs, day 5 is arms and shoulders and on day 7 I do abs, traps and forearms. This works perfectly for now but there is no guarantee it will stay that way. What I want to say is: Just start somewhere, nobody is able to give you a training plan that is perfect for YOU. You might do a plan that is seen as optimal for hypertrophy but you might just not like it, so how are the odds of you sticking to it?
I've been interning at a HIT gym and I love this modality!! So much great science supports this type of resistance training. Arther Jones!! Nice video.
Hallo there. Sascha from Germany. I also train to this method with little differences. The weights are more and the reps are slower. This is called Economic Training here in Germany. The HIT Training and its variations are the most effective methodes to gain muscle and loose bodyfat.
okay the multiple breaths per rep is a real educational bit here, ive always followed the exhale while lifting tip. i'll do this on my next workout. maybe thats why i m always out of breath while doing slow reps. i only breath once per rep
Yeah lmao that really is key when doing HIT. Back when I started after this video, I was out of breath quick but then remembered to do quick breaths and it made easier for sure
Great video, Jay. Appreciate you going through the whole routine here (also, love the dog stopping by every now and then to check on you :) ). I'm just getting back into this type of training and wanted to know if you tend to keep the exercises in this specific order, or if you change it every now and then. Whether yes or no - why and why not. I'm splitting it at the moment, but will most likely change to a full-body routine 1-2 pr. week. Wouldn't mind seeing other routines if filmed if you happen to change it up.
Hey man thanks for watching. Yes I do change the order of the exercises and add other exercises quite frequently just for a little variation. If I am not training at my own studio I will go to a commercial gym to go through a different type of workout. A basic 7-9 exercise workout is great to start with, but adding direct work for forearms, calves, biceps, triceps will usually give most people some additional benefit. Not saying if you have genetically small triceps muscle bellies that you'll look like flex wheeler, but it will help a little bit if you've got the time and the equipment.
Hahaha, I think matching Flex will take one or two more sessions at the gym ;) Thanks for getting back to me. By the way, do you have any thoughts on leg extensions when doing slow cadence reps? I know they get a lot of criticism (leg curls, as well) for regular workouts (multiple sets, and so on). Staying out of the 90 degree range, and going slow, I imagine you'd be safer from some of the potential for knee injuries. Might also be complete BS on my part. What's your take?
My cadence for leg extensions is usually around a 3 second positive and a 5-6 second negative. In most cases (unless you have a connective tissue problem) the weight should be heavy enough where you cannot move quickly on the positive portion of the range of motion. I'm not a big fan of locking out at full extension though since it puts an excessive amount of pressure on the patella without any additional benefit. I always stop short of lockout on every exercise including leg extension. Personally, I feel a lot of discomfort locking out on leg extension so there might be something worth noting there. In terms of if you need a leg extension or not... I think not necessarily since a leg press works the quads quite a bit, but I usually throw a leg extension in my leg workouts anyway. It won't hurt. Direct hamstring work such as leg curls though I think should be a part of everyones training.
@@JayVincentFitness Yea, I do not lock out at the top either like Mentzer suggests. I wouldn't throw leg extensions out though. My quads feel them more than leg presses and squats. The muscles even become more visible than with a squat or leg press...
Maaaaaaan.. This was mind blowing 🤯. I felt dizzy 😵 only by watching this video. Your breathing was intense. I am gonna try this workout to my capacity. Awesome video. Great content as always. 👍
Arthur Jones designed the Nautilus Machines to be used for and with the H.I.T training system. To be honest, probably the best way to do so. Did Dorian's Blood and Guts Trainer with a training partner. Got very strong in a short time- 6 weeks. We progressed our warm up sets and working set (as Dorian stated he had done in an interview I had heard). You learn to really maximize that one set, the longer the program goes.
thanks for posting. questions for you: 2 times per week for all of your large muscle seems (theoretically) too much in terms of fast twitch recovery. Do you record your workout performances, and if so, are you still showing performance gains (are you getting stronger?)? I am on the fence with what is more important to me, getting stronger or working out more. I like the endorphins, so working out less, while great for time efficiency, does not end up being an optimal overall experience for me. Sure, I aim to be the strongest that my genetics will allow (that's why we work out, right?), but I also want/need to get those good chemicals running through my system on a regular basis (to lower stress, push out insulin, etc). Have you considered this balance? If so, where have you landed, thus far?
Hey man, thanks for the question. Sorry for the late response, I don't know how I missed it! I actually train every 4-5 days, so it works out to be 3 workouts every two weeks. But, every now and then I will do a split routine for the sake of variety and keeping training interesting. There are some HIT guys out there who are obsessed with the evidence and making things as efficient as possible; I am not one of them. When I am very busy, I do a consolidated routine of course but when I have some extra time I will definitely do some "less efficient" workouts. Still, most exercises are either one set to failure or a break down set. It drives me absolutely insane to sit there and wait before performing another set on a multiple set workout. I refuse to do it. No matter my routine, Im out within 30 minutes with a massive pump and unable to move. For those who enjoy training, I recommend a split routine if you've got the time. Maybe a posterior, anterior and leg workout all on separate days. It won't hurt your results as long as you are training hard; it just takes more time. If you've got the time, go for it. As far as tracking goes, I no longer meticulously track my workouts. I am as strong as ill ever need and want to be and my muscularity is as much as I desire. I believe as long as I am applying an intense stimulus, I'm moving forward. The progression would be so small on a workout to workout basis that I just don't care enough to bother recording.
This was super helpful to me to see, thanks so much for sharing! Question - I see you used a few dropsets. How do you decide which exercises to do the dropsets on? It seems like if you didn't reach a specific TUL on the weight you started with you dropped it, is that correct?
Andre Jolicoeur I do drop sets simply because I enjoy and feel more “accomplished” with a little more fatigue during a set. I’ll usually do a heavy resistance for about a 45-60 TUL, then drop the weight taking the total TUL to around 90 seconds. It’s really just preference. Research concludes drop sets don’t really provide any additional benefit.
@@JayVincentFitness But if the drop sets don't provide any additional benefits, are they really worth doing since doing them invariably requires more recovery?
I guess having a dog jumping on you to distract you helps to make things even more intense and helps to build even more muscle . I heard Mike mentzer had a dog loose in his gym too for the same purpose .
Hi Jay - noticing that you do isolation exercises for legs post leg press. I know Yates, Mentzer and co. always advocated doing compound exercises last. Just interested if the science is stating the opposite now? If that makes sense instead of super sets I’ll switch it in my own HIT routine. Would love to hear why you do it in this order and get some more knowledge. Thanks so much,
Miles Aitkenhead I do it both ways. If you do a leg extension and leg curl before the leg press, they will likely fatigue before the gluteus Maximus receives full stimulation. You’ll still stimulate the glutes by doing compound leg exercises after single joint leg exercises, but not as much. I tend to switch it around.
Hey, Jay! I notice you use around a 5/5 cadence on your reps. Do you think a 4/2/4 like Mike Mentzer recommended is about as good or is there a reason to use 5/5 on all exercises and not just the ones you can lock out on?
Jay - amazing video and great concentration. You should be very proud of what you've built and people in your area must love training with you. Are you still splitting upper and lower body and training each once per week or do you do this full body twice per week? Thanks, Scott
Scott Myslinski I am currently doing this exact Full body routine twice per week. I am so busy with clients that I don't have the time or desire to do a split routine any more. I find that Full body workouts are just as effective. I do split routines mostly for novelty and to enjoy the workout a little more
I will do heel raises occasionally, abs occasionally, but I don't do any direct neck work (which I probably should) and I do lumbar extension on my pull down machine occasionally as well. I will also sometimes go to a commercial gym to do some tricep and forearm work, plus throw in some other exercises my nervous system isn't used to for the sake of giving my nervous system a little more stimulation and a different look.
Jay Vincent really awesome! Super effective! You don t do any warm up at all, don t you? And would you be so kind to share how much you are lifting? (For proportions, for example I have a little cifosis, should I lift more with back exercise?) Thanks so much for your videos and blog!
I try my best to train like this , my only issue is at LA fitness you sometimes have to wait for machines and defeats the purpose of a fast pase HIT workout
Hey Jay, Do you change your routine or do you always do the same exercises every workout? Or do you just change the order of the exercises? Greetings from Germany
N3x4g0N1988 I am a member of the local YMCA gym so I can have a couple of different routines that I can switch between. Each workout addresses all of the major muscle groups but the exercises can vary. For example, instead of a chin up or pull down, I will substitute a Nautilus pull over. Instead of a chest press I will substitute a chest fly exercise.
@@N3x4g0N1988 hey bro, I think a good substitute for the shoulder press would be a lateral raise. I've been watching mike Menser and jay Vincent's new videos. I am so glad to come across you, jay :)
So a decent warming up and than start with the 1 set till failure for each muscle without any rest in between? I'll give this a 4 months go. ( 1 or max 2 sessions a week depending how my muscles feel )
Looks great. Just a few questions regarding exercise selection: As far as I can see there are two exercises for the lats but no dedicated exercise for the triceps? And two for the quads but no dedicated for the calfs?
dude seriously! I just got done with a lower HIT session today and I made strange noises and wiggled around on the floor cuz imma wuss and it hurts lol
I've been wondering what a full workout looks like. Basically hit all the machines in the gym. I'm definitely noticing strength gains of such a simple workout
@@binchili I try to keep my reps around 10. But I'll go until failure. I'll usually do two sets. I'll drop 20 pounds off the weight to get the second set in
@@binchili when I pick my weight I pick what I think I will fail on within 10. Some days I feel like lifting heavier so I don't hit 10. Some days I feel like lifting lighter so I'll end up hitting 15-20. But I always try to be around 10
Hi Jay - How much protein do you suggest is actually reasonable? Historically it’s always been suggested in bodybuilding to take one gram per lb of body weight. Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period Then there’s Hoffman et al. (2006) stating no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period. What are your suggestions on the whole for protein recommendations?
Miles Aitkenhead 1g per pound of lean body mass is fine. If you’re 200lbs and 20% body fat, 150-160g a day is definitely enough. I warn people not to get too caught up on how much protein you are eating because protein doesn’t cause muscle growth. Training does. Your job is to simply have enough available when your body decides to grow muscle.
hay jay , mike mentzer were said after this workout rest for 6 day. But you mentioned that , you doin it 2 3 times weeekly. So what do you recommend ? 1 time or 3 times like this ?
Mike recommended that frequency for people with poor recovery rates like myself. Because that's what it takes to progress. And progress you will. Once you identify the proper rest period for YOU. For me it was an absolute minimum of 5 days between workouts. Any less. ZERO PROGRESS.
I've been doing similar workouts since July of 2022. I seem to hit a wall in terms of adding additional time under tension with some exercises. My goal is to increase weight load once I hit a 90 second time under tension. I do the same workout twice a week. I rest at least two full days between workouts. I'm making progress, but not as consistently as when I first began. I'm assuming this is normal. Any thoughts?
Could be that twice a week may be too much? Maybe try once a week for a while and see what happens. Jay has been saying that once a week is enough (although he did this 2x a week himself) if you go hard enough. Maybe your body needs more rest for a while then hop back on to 2x?
I realize that, if properly trained for a reasonable period, my c28yr-old self'd be stronger than my current 73yr-old self, but in fact, haphazard training in my youth & young adulthood never built the strength & muscularity I now have after 26yrs of injury-free SuperSlow training, (w/no medical assistance).
Hi, i still dont know what Jay propose......full body workout once or twice a week? Because sometimes he says you do just two workout a week like upper body and then lower body that means body part just once a week. I am pretty confused
Yes I usually do 1-2 very light sets practicing perfect form before doing the working set. Do you need to warm up? Probably not but if it helps you mentally then I say why not.
I do. My tip is ease your way into it. Start with a 6 hour fast. Then try an 8 hour fast. And if you can deal with it, a 12 or 24 hour fast is nice to do once in a while. I used to do a 24 hour fast from Sunday-Monday drinking just black coffee and water. I felt very energized and focused throughout it. I don't think its any better than simple time restricted feeding though. Simply eating within an 8 hour period (10am-6pm) should yield the same results in terms of improvements in insulin resistance, protein uptake, anabolic response to training etc.
Aren't some of these exercises hitting the same muscle groups twice? like leg press followed by leg extension or the pull down followed by the row on the Nautilus?
Leg extension isolates the rectus femoris. Same with rows/pulldowns, they isolate different parts of the lats. You don't have to do both in a single workout but it's okay to do so if you want to hit a muscle more specifically.
I have a question: you seem to be manually decreasing/ limiting the range of movement for some of the exercises. Why not work with full range of motion if given the opportunity?
Full range of motion in a certain machine isn't necessarily the range of motion for a certain muscle. For example doing flies, chest isn't worked at all, when the dumbbell is over your head; the weight is transfered to your triceps and shoulders, same with deadlift or squats, in case you are standing straight. This is why I would always try to avoid full range of motion; it creates times, when your target muscle isn't worked and basically rests. This is especially true for the lats from my experience. When you use a wide stretch, lats are barely working at all und the weight is only moved by rear delts, traps and so on. On the other hand, when using full ROM, you bring your joints into vulnerable positions for some movements, in which the integrity of your joints is only supported by ligaments, which are virtually the last line of defense. In my eyes full ROM is highly overrated and in most cases even ineffective.
Great form but when you lighten the load you are defeating the intensity purpose. Try a rest pause with the same weight or increase the lbs for a static hold
Legs can be incredibly taxing. Large powerful muscle groups can exhaust the nervous system and if you're training high intensity you'd probably have nothing left in order to go high intensity on your upper body. I'm sure some people can handle it but for the majority of us working th upper body first then the legs seems to be the way to go. OR do upper body one day, rest a day in between, then hit legs. This way you can go all out and blast those groups separately. Creating a deeper fatigue and inroad in the motor units to stimulate growth. He talks about it in some of his other videos. You could totally do lower first then upper. Might be super tough though.
Hey man I'm new to your channel, this workout looks awesome. Would you recommend it for anyone? I'm 46, have recently lost about 40lbs, definitely wanna add some muscle. Have a decent amount of lifting experience. What type of split would you recommend? Thanks man
Usually yes, HIT training will need more rest than "volume" training (I use that term loosely because most of the volume during that training is not effective volume. Its just movement). The amount of rest required will vary. Some of my clients recover well in 48- 72 hours. Personally, I need about 4-5 days. If you are tracking your workouts, you will see steady increases in strength. If you plateau, you may want to add a day of recovery or lower the volume.
JH Drummer I will generally do a triceps exercise here and there but the majority of the research shows there is not much of a growth improvement when it comes to adding single joint movements. I simply enjoy doing biceps curls. No shame in adding some exercises you enjoy!
1. Chest press
2. Lat pulldown
3. Shoulder press
4. Lat row
5. Preacher curl (biceps)
6. Leg press
7. Leg extension
8. Seated leg curl
@@5.0gt2He did a chest press and shoulder press,his triceps are good👍
This is only second video I've seen of yours. In 1989 me and a buddy in the Marines did this routine (but split upper and lower body at the time) and people thought we were on steroids. We only did it 4 months then got sent to Desert Storm. Just recently (1 year) ago started back with the full body method HIT that you do so well, gained 20 pounds of muscle in six months and I'm 48. The book that started us doing this method in Okinawa as Marines was a book called How to Gain Massive Muscle Fast, by a guy named Darden. Love your video!
@Edoardo Quarta exactly, and that's the funny part. People argue about volume vs intensity all the time when the results are close to the same. I choose to use HIT because of the time factor. I want a life. Hit does work a little better for me than volume.
T Rowland Semper Fi brother. Camp Shwab Marine here...
Professor Darden worked for Nautilus/Arthur Jones in the 1970s and 1980s. He also taught health classes at Florida State University. He was a competitive bodybuilder, winning Mr. South and was a top ten finisher at the 1969 Mr. America when Boyer Coe won it. His books are good; although, he believes in slightly more volume than most people who advocate HIT. Most advocates believe in 1-2 sets per body part. Darden thinks 3 sets are better, which is still low volume.
Edoardo Quarta in some cases yes but in vast majority no. But even with those cases u just have to do everything else right. U may need even MORE rest time look up mentzers consolidstion routine it’s every 7-10
@Old Skool Bodybuilding Routines , lol, another pussy whose afraid to strain.
I thought the dog was going to help with some forced reps 1:32
Notice his cadence and form are deliberate and well calculated. This is part of what makes this intense. Breathing is also important. It helps prevent injuries. You can hear him breathing. When people first use HIT, they sometimes hold their breath. Do not do this. If your recovery is good, you can do this full body routine twice per week. If you do not feel recovered, once every 7 or 8 days will yield results.
I've never seen a dog with more perfect timing! LOL
For the past 2 years I was stuck at the same weights. I took 2 weeks off and started Mentzer's way...as close to his teachings as possible.
In the past 2 months I go to the gym only once a week...and I have broken all my previous records. It's so counter intuitive...it just blows my mind. Mentzer was a genius.
There are things he got wrong watch out. Jay's the real deal
Great job! Finally someone doing this workout with a great build! For those saying hes doing this wrong , the idea is to personalize it to best suite how you respond to a hit workout, one size does not fit all!
Winter time I am absolutely not doing this wrong for those who criticize it, they are welcome to share their opinion, but they are wrong.
Great video! I have trained like this many times and one can only really appreciate the intensity if you actually do it yourself. It's BRUTAL. I was never able to take more than 1-2 sessions a week.
Theo Schmidt exactly. Higher intensity generally requires a longer rest period for most people. I train about once a week now because each workout destroys me for days
I can only do this twice a week. If I throw in a third day, my CNS is shot, and I feel anxiety.
I call Bullshit. Jay why don’t you give full refunds to the hundreds of people who bought your crappy program? Why don’t you attend any of the 30 mins calls your website schedules
@@richbrake9910 same here brother 🤣 cheers
@@richbrake9910 u go 2 times a week?how do u figure out if ur CNS is killing u?
If anybody is interested in any videos explaining or demonstrating anything specific let me know. I am happy to help!
Jay Vincent Hello!
Lateral delts workout?
No necessary?
Jay Vincent Can you create a demo of these basic exercises in a standard commercial gym machines? That will help a large number of people who do not have access to specialised gyms like yours. Thanks!
Hi Jay - noticing that you do isolation exercises post leg press. I know Yates and Mentzer always advocated doing compound exercises last. Just interested if the science is stating the opposite as if that makes sense I’ll switch it in my own HIT routine. Would love to hear why you do it in this order to get more knowledge. Thanks so much,
love the mal super intense dog a true hit dog
Miles Aitkenhead its just for variety. Post exhaust: SJ after MJ. Pre exhaust SJ before MJ. Both techniques are suitable for HIT.
I love it. Love the intensity. I’ve done this same workout and it was intense. Didn’t have to train for 6 days after. I definitely notice a difference in my physique in the past month or so since I started HIT. Fits into my lifestyle perfectly being 59 and still working for Sanitation Dept
Workout seems pretty good I'm going to try it however I'm still going to work out 3 days a week I love working out I don't like taking too many days off
@@roynewman2947 , you can still workout 3 times as long as you are recovered otherwise you may overtrain because it is pretty taxing if done correctly. Everyone recovers differently
Any of you have experience of adding some lu/ lateral raises to this workout?
@@yipperdeyip yes,I do them often . I rotate machine overhead press and lateral raises. You hit the front delts with chest and back so I definitely throw in laterals every other workout.
@@shamrock8561
Awesome, thanks!
I feel tired and sore in My muscle by just watching good job man
What a great learning example for me as I’m truly diving into this HIT training.
Great video to reference and see the true effort it takes. I can only imagine the burn and pain in your legs especially.
I’m going further into each set as the weeks progress but get disappointed at times that I don’t push as far as I believe my body is capable of.
Thanks for what you do Jay. You are really teaching and inspiring a very different way of training that many, myself included, should have known if we were around during the explosion of Nautilus and Arthur Jones.
He had it right all along. You are continuing, along with others, to foster the correct and safe way to train.
Thank you
How is it going for you
For all the people asking: "How many times a week do I have to train? Do I have to split upper and lower body, do i have to split upper body training? How many rest days do I need?" and so on...
it is different for each person and depends highly on your body´s ability to recover and what your goals and personality are like, you have to try for yourself.
Been doing HIT for 10 months now and I changed my training regimen several times because I learned a lot about my mind and my body. What I´ve learned, for example: I can´t train for two days in a row, otherwise I´m half dead. I can´t train my major muscle groups more than once a week if I want steady progressive overload because my ability to fatigue them in one or two sets has already become very good in such a short time. I also don´t really care about optimal results concerning hypertrophy but more about what i like doing and might be sustainable for the rest of my life since I love lifting heavy shit and I don´t wanna be overtrained nor injured.
So my training at the moment is 4 times a week, every other day. On day 1 I do chest and back, day 3 is legs, day 5 is arms and shoulders and on day 7 I do abs, traps and forearms.
This works perfectly for now but there is no guarantee it will stay that way.
What I want to say is: Just start somewhere, nobody is able to give you a training plan that is perfect for YOU. You might do a plan that is seen as optimal for hypertrophy but you might just not like it, so how are the odds of you sticking to it?
I've been interning at a HIT gym and I love this modality!! So much great science supports this type of resistance training. Arther Jones!! Nice video.
Love your training partner!!! Way to push him buddy👍
Did this routine for a long time, now 3-4 day split with each body part trained twice in 10-12 days, the Dorian HIT Heavy Duty regiment
I have been training like this for a while and the results are decent good video man
paul dooley that’s awesome man keep it up!
Now that is a real HIT workout. Great time-under-tension.
Load under tension
This is worth its weight in gold,thank you. Love your dog!
Hallo there. Sascha from Germany. I also train to this method with little differences. The weights are more and the reps are slower. This is called Economic Training here in Germany. The HIT Training and its variations are the most effective methodes to gain muscle and loose bodyfat.
Love that your dog is worried you're not okay.... I've had dogs do that as well... Great video!
Budding super hero artists - if you need to study upper body muscle groupings then this fellow is the man to watch!
Thanks brother
Best workout on the internet.
I follow twice a week only one set to failure twice a week that got me the greatest results.
okay the multiple breaths per rep is a real educational bit here, ive always followed the exhale while lifting tip. i'll do this on my next workout. maybe thats why i m always out of breath while doing slow reps. i only breath once per rep
Yeah lmao that really is key when doing HIT.
Back when I started after this video, I was out of breath quick but then remembered to do quick breaths and it made easier for sure
Great video, Jay. Appreciate you going through the whole routine here (also, love the dog stopping by every now and then to check on you :) ).
I'm just getting back into this type of training and wanted to know if you tend to keep the exercises in this specific order, or if you change it every now and then. Whether yes or no - why and why not.
I'm splitting it at the moment, but will most likely change to a full-body routine 1-2 pr. week.
Wouldn't mind seeing other routines if filmed if you happen to change it up.
Hey man thanks for watching. Yes I do change the order of the exercises and add other exercises quite frequently just for a little variation. If I am not training at my own studio I will go to a commercial gym to go through a different type of workout. A basic 7-9 exercise workout is great to start with, but adding direct work for forearms, calves, biceps, triceps will usually give most people some additional benefit. Not saying if you have genetically small triceps muscle bellies that you'll look like flex wheeler, but it will help a little bit if you've got the time and the equipment.
Hahaha, I think matching Flex will take one or two more sessions at the gym ;)
Thanks for getting back to me. By the way, do you have any thoughts on leg extensions when doing slow cadence reps? I know they get a lot of criticism (leg curls, as well) for regular workouts (multiple sets, and so on). Staying out of the 90 degree range, and going slow, I imagine you'd be safer from some of the potential for knee injuries. Might also be complete BS on my part. What's your take?
My cadence for leg extensions is usually around a 3 second positive and a 5-6 second negative. In most cases (unless you have a connective tissue problem) the weight should be heavy enough where you cannot move quickly on the positive portion of the range of motion. I'm not a big fan of locking out at full extension though since it puts an excessive amount of pressure on the patella without any additional benefit. I always stop short of lockout on every exercise including leg extension. Personally, I feel a lot of discomfort locking out on leg extension so there might be something worth noting there. In terms of if you need a leg extension or not... I think not necessarily since a leg press works the quads quite a bit, but I usually throw a leg extension in my leg workouts anyway. It won't hurt. Direct hamstring work such as leg curls though I think should be a part of everyones training.
Awesome, Jay. Thanks for the feedback. Looking forward to more vids :)
@@JayVincentFitness Yea, I do not lock out at the top either like Mentzer suggests. I wouldn't throw leg extensions out though. My quads feel them more than leg presses and squats. The muscles even become more visible than with a squat or leg press...
Maaaaaaan.. This was mind blowing 🤯. I felt dizzy 😵 only by watching this video. Your breathing was intense. I am gonna try this workout to my capacity. Awesome video. Great content as always. 👍
Arthur Jones designed the Nautilus Machines to be used for and with the H.I.T training system. To be honest, probably the best way to do so. Did Dorian's Blood and Guts Trainer with a training partner. Got very strong in a short time- 6 weeks. We progressed our warm up sets and working set (as Dorian stated he had done in an interview I had heard). You learn to really maximize that one set, the longer the program goes.
This works so well ....it is awesome workout for sure no bullshit or injury...
love how the dog sees you strugling and wants to help
7 years ago????? cant believe you've been in yt that long... i just came across your channel last year..
Great video! I just discovered HIT a month ago. I wish I had discovered it earlier.
How is it?how many off on days?sets and rep range u use?
hey jay you should make a video on a full body hit bodyweight workout
Nice work, Jay
thanks for posting. questions for you: 2 times per week for all of your large muscle seems (theoretically) too much in terms of fast twitch recovery. Do you record your workout performances, and if so, are you still showing performance gains (are you getting stronger?)? I am on the fence with what is more important to me, getting stronger or working out more. I like the endorphins, so working out less, while great for time efficiency, does not end up being an optimal overall experience for me. Sure, I aim to be the strongest that my genetics will allow (that's why we work out, right?), but I also want/need to get those good chemicals running through my system on a regular basis (to lower stress, push out insulin, etc). Have you considered this balance? If so, where have you landed, thus far?
Hey man, thanks for the question. Sorry for the late response, I don't know how I missed it! I actually train every 4-5 days, so it works out to be 3 workouts every two weeks. But, every now and then I will do a split routine for the sake of variety and keeping training interesting. There are some HIT guys out there who are obsessed with the evidence and making things as efficient as possible; I am not one of them. When I am very busy, I do a consolidated routine of course but when I have some extra time I will definitely do some "less efficient" workouts. Still, most exercises are either one set to failure or a break down set. It drives me absolutely insane to sit there and wait before performing another set on a multiple set workout. I refuse to do it. No matter my routine, Im out within 30 minutes with a massive pump and unable to move. For those who enjoy training, I recommend a split routine if you've got the time. Maybe a posterior, anterior and leg workout all on separate days. It won't hurt your results as long as you are training hard; it just takes more time. If you've got the time, go for it. As far as tracking goes, I no longer meticulously track my workouts. I am as strong as ill ever need and want to be and my muscularity is as much as I desire. I believe as long as I am applying an intense stimulus, I'm moving forward. The progression would be so small on a workout to workout basis that I just don't care enough to bother recording.
@@JayVincentFitness could someone just starting out benefit from training every 4-5 days or would may have 48 hours full body be optimal?
Dog is personal trainer :)
Great example of how you practice what you preach...
Working through the distraction of an excited Belgian Malinois requires next-level concentration!
No rest between set. Deep breathe or two. And lets go!!!!
Amazing workout ❤
That dog looks like a good trainer👍
Do you train 2-3 times a week always full body? I’m getting good results with 2 full body and 1 minor workout for smaller muscles 💪
This was super helpful to me to see, thanks so much for sharing! Question - I see you used a few dropsets. How do you decide which exercises to do the dropsets on? It seems like if you didn't reach a specific TUL on the weight you started with you dropped it, is that correct?
Andre Jolicoeur I do drop sets simply because I enjoy and feel more “accomplished” with a little more fatigue during a set. I’ll usually do a heavy resistance for about a 45-60 TUL, then drop the weight taking the total TUL to around 90 seconds. It’s really just preference. Research concludes drop sets don’t really provide any additional benefit.
@@JayVincentFitness But if the drop sets don't provide any additional benefits, are they really worth doing since doing them invariably requires more recovery?
Great workout, short but effective
I guess having a dog jumping on you to distract you helps to make things even more intense and helps to build even more muscle . I heard Mike mentzer had a dog loose in his gym too for the same purpose .
Hi Jay - noticing that you do isolation exercises for legs post leg press. I know Yates, Mentzer and co. always advocated doing compound exercises last. Just interested if the science is stating the opposite now? If that makes sense instead of super sets I’ll switch it in my own HIT routine. Would love to hear why you do it in this order and get some more knowledge. Thanks so much,
Miles Aitkenhead I do it both ways. If you do a leg extension and leg curl before the leg press, they will likely fatigue before the gluteus Maximus receives full stimulation. You’ll still stimulate the glutes by doing compound leg exercises after single joint leg exercises, but not as much. I tend to switch it around.
Awesome, appreciate the insight Jay - makes sense! Cheers,
Whoa! Well, I'm about to try this today. Ill give an update
Hey, Jay! I notice you use around a 5/5 cadence on your reps. Do you think a 4/2/4 like Mike Mentzer recommended is about as good or is there a reason to use 5/5 on all exercises and not just the ones you can lock out on?
A couple of years ago Jay went to 4/1/4 and ditched the 5/5 cadence.
Jay - amazing video and great concentration. You should be very proud of what you've built and people in your area must love training with you. Are you still splitting upper and lower body and training each once per week or do you do this full body twice per week? Thanks, Scott
Scott Myslinski I am currently doing this exact Full body routine twice per week. I am so busy with clients that I don't have the time or desire to do a split routine any more. I find that Full body workouts are just as effective. I do split routines mostly for novelty and to enjoy the workout a little more
Impressive. Is this the only workout you do, or do you have another one in which you hit calves, neck, abs, lower back, traps, etc.?
I will do heel raises occasionally, abs occasionally, but I don't do any direct neck work (which I probably should) and I do lumbar extension on my pull down machine occasionally as well. I will also sometimes go to a commercial gym to do some tricep and forearm work, plus throw in some other exercises my nervous system isn't used to for the sake of giving my nervous system a little more stimulation and a different look.
Jay Vincent really awesome! Super effective! You don t do any warm up at all, don t you? And would you be so kind to share how much you are lifting? (For proportions, for example I have a little cifosis, should I lift more with back exercise?) Thanks so much for your videos and blog!
I try my best to train like this , my only issue is at LA fitness you sometimes have to wait for machines and defeats the purpose of a fast pase HIT workout
What you think of isolated exersices, like if the left bicep is smaller than the right one.
The same rule applies i guess of time under tension.
@jayvincent what do you do on your off/recovery days? Any cardio? Walking, jump rope, etc? Thanks!
Hey Jay,
Do you change your routine or do you always do the same exercises every workout? Or do you just change the order of the exercises?
Greetings from Germany
N3x4g0N1988 I am a member of the local YMCA gym so I can have a couple of different routines that I can switch between. Each workout addresses all of the major muscle groups but the exercises can vary. For example, instead of a chin up or pull down, I will substitute a Nautilus pull over. Instead of a chest press I will substitute a chest fly exercise.
@@JayVincentFitness okay. Thank you.
But you wouldn't substitute the shoulder press with chest fly?
@@N3x4g0N1988 hey bro, I think a good substitute for the shoulder press would be a lateral raise. I've been watching mike Menser and jay Vincent's new videos. I am so glad to come across you, jay :)
Cant go wrong with 5 x 5 for nattys tho. And 5 x 10 for things like side lateral raises and the smaller muscles
I am beginning to like HIT. How do you hit your abs? And what about cardio on non strength days? Keep up the good work
You’d want to train your abs at the end of the workout. Any exercise to failure is fine
@@JayVincentFitness basic weighted crunch still the best.
So a decent warming up and than start with the 1 set till failure for each muscle without any rest in between? I'll give this a 4 months go. ( 1 or max 2 sessions a week depending how my muscles feel )
I love that freaking dog, he got another few out of him
Looks great. Just a few questions regarding exercise selection: As far as I can see there are two exercises for the lats but no dedicated exercise for the triceps? And two for the quads but no dedicated for the calfs?
Those leg extensions would set your quads on absolute fire.
dude seriously! I just got done with a lower HIT session today and I made strange noises and wiggled around on the floor cuz imma wuss and it hurts lol
You’re on the money
If you really got a problem going to the gym 1-2x a week, then just go to the gym and walk for 45 minutes just to make you feel good
I've been wondering what a full workout looks like. Basically hit all the machines in the gym. I'm definitely noticing strength gains of such a simple workout
What rep range and sets ?
@@binchili I try to keep my reps around 10. But I'll go until failure. I'll usually do two sets. I'll drop 20 pounds off the weight to get the second set in
@@Wickedjc2119 10 max?but if u go till failure i assume ur going over 10 and u are going to failure since ur doing HIT?
@@binchili when I pick my weight I pick what I think I will fail on within 10. Some days I feel like lifting heavier so I don't hit 10. Some days I feel like lifting lighter so I'll end up hitting 15-20. But I always try to be around 10
@@Wickedjc2119 great mind of yours,how long have u been doing HIT?and what was ur program before,do u like doing hit?
Nice Nautilus machines!!!
Hey sir Jay Vincent do you do deload or you just keep smashing heavy weights week after week? thanks for answering..
Hi Jay - How much protein do you suggest is actually reasonable? Historically it’s always been suggested in bodybuilding to take one gram per lb of body weight.
Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period
Then there’s Hoffman et al. (2006) stating no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.
What are your suggestions on the whole for protein recommendations?
Miles Aitkenhead 1g per pound of lean body mass is fine. If you’re 200lbs and 20% body fat, 150-160g a day is definitely enough. I warn people not to get too caught up on how much protein you are eating because protein doesn’t cause muscle growth. Training does. Your job is to simply have enough available when your body decides to grow muscle.
hay jay , mike mentzer were said after this workout rest for 6 day. But you mentioned that , you doin it 2 3 times weeekly. So what do you recommend ? 1 time or 3 times like this ?
Mike recommended that frequency for people with poor recovery rates like myself. Because that's what it takes to progress. And progress you will. Once you identify the proper rest period for YOU. For me it was an absolute minimum of 5 days between workouts. Any less. ZERO PROGRESS.
I've been doing similar workouts since July of 2022. I seem to hit a wall in terms of adding additional time under tension with some exercises. My goal is to increase weight load once I hit a 90 second time under tension. I do the same workout twice a week. I rest at least two full days between workouts. I'm making progress, but not as consistently as when I first began. I'm assuming this is normal. Any thoughts?
Could be that twice a week may be too much?
Maybe try once a week for a while and see what happens.
Jay has been saying that once a week is enough (although he did this 2x a week himself) if you go hard enough. Maybe your body needs more rest for a while then hop back on to 2x?
I realize that, if properly trained for a reasonable period, my c28yr-old self'd be stronger than my current 73yr-old self, but in fact, haphazard training in my youth & young adulthood never built the strength & muscularity I now have after 26yrs of injury-free SuperSlow training, (w/no medical assistance).
Would definitely take me awhile to get use to that slow rep speed
Wow. One question:
Lateral delts exercise?
Thanks for the excelent video.
Why do you avoid long length in your ROM? Wouldnt it be more effective?
Hi, i still dont know what Jay propose......full body workout once or twice a week? Because sometimes he says you do just two workout a week like upper body and then lower body that means body part just once a week. I am pretty confused
Do you not do any warm up sets. Or just straight into the 1 working set
Jay do you recommend or not recommend doing warm up sets?
Great effort
What is your take on diet, steroids use and sleep (or sleep deprivation)?
Jay i see your stop watch,how much TUL are you going for?
Do you warm up at all? Warm up sets? Stretch? Walk?
may I ask you why at 9:15 (biceps) there is no full arms extension?
Can this type of cadence be done in Dumbells and barbells aswell or is it just limited to machines
Yes, anything.
Good workout but , shouldn't you start with leg press to back , chest ext ?
awesome video! Thanks Jay! do not you do any warm up?
Yes I usually do 1-2 very light sets practicing perfect form before doing the working set. Do you need to warm up? Probably not but if it helps you mentally then I say why not.
are you still doing the intermittent fasting? I seem to struggle with that way of eating, any tips.
thx, dan
I do. My tip is ease your way into it. Start with a 6 hour fast. Then try an 8 hour fast. And if you can deal with it, a 12 or 24 hour fast is nice to do once in a while. I used to do a 24 hour fast from Sunday-Monday drinking just black coffee and water. I felt very energized and focused throughout it. I don't think its any better than simple time restricted feeding though. Simply eating within an 8 hour period (10am-6pm) should yield the same results in terms of improvements in insulin resistance, protein uptake, anabolic response to training etc.
What about warm ups? What did you suggest about it ?
Cute doggy
no need for triceps exercise?
You don't use the warm up set?thanks
Aren't some of these exercises hitting the same muscle groups twice? like leg press followed by leg extension or the pull down followed by the row on the Nautilus?
Leg extension isolates the rectus femoris. Same with rows/pulldowns, they isolate different parts of the lats. You don't have to do both in a single workout but it's okay to do so if you want to hit a muscle more specifically.
The dog tellhim when The set Is finished💪
Did you do any warm-up?
I have a question: you seem to be manually decreasing/ limiting the range of movement for some of the exercises. Why not work with full range of motion if given the opportunity?
Full range of motion in a certain machine isn't necessarily the range of motion for a certain muscle. For example doing flies, chest isn't worked at all, when the dumbbell is over your head; the weight is transfered to your triceps and shoulders, same with deadlift or squats, in case you are standing straight. This is why I would always try to avoid full range of motion; it creates times, when your target muscle isn't worked and basically rests. This is especially true for the lats from my experience. When you use a wide stretch, lats are barely working at all und the weight is only moved by rear delts, traps and so on. On the other hand, when using full ROM, you bring your joints into vulnerable positions for some movements, in which the integrity of your joints is only supported by ligaments, which are virtually the last line of defense. In my eyes full ROM is highly overrated and in most cases even ineffective.
Great form but when you lighten the load you are defeating the intensity purpose. Try a rest pause with the same weight or increase the lbs for a static hold
Whats the minimum amount of reps to aim for before going to failure?
6-10
What do you suggest as a rep range? Love the videos and info you are providing!
in his other vids based on the research he looks at, try to reach momentary muscle failure between 6 to 12 reps within 30 to 90 seconds.
Where is this routine in Mentzer's books?
You don't warm up for each exercise on a full body workout?
Noticed you hit the upper body before the legs. Why not start with legs and then go to the upper body?? Is there a reason for hitting upper first??
Legs can be incredibly taxing. Large powerful muscle groups can exhaust the nervous system and if you're training high intensity you'd probably have nothing left in order to go high intensity on your upper body. I'm sure some people can handle it but for the majority of us working th upper body first then the legs seems to be the way to go. OR do upper body one day, rest a day in between, then hit legs. This way you can go all out and blast those groups separately. Creating a deeper fatigue and inroad in the motor units to stimulate growth. He talks about it in some of his other videos. You could totally do lower first then upper. Might be super tough though.
Hey man I'm new to your channel, this workout looks awesome. Would you recommend it for anyone? I'm 46, have recently lost about 40lbs, definitely wanna add some muscle. Have a decent amount of lifting experience. What type of split would you recommend? Thanks man
Have u found something yet?
Nice work!! How many days rest do you need after this training? Do you need more rest on HIT training than on Volume?
Usually yes, HIT training will need more rest than "volume" training (I use that term loosely because most of the volume during that training is not effective volume. Its just movement).
The amount of rest required will vary. Some of my clients recover well in 48- 72 hours. Personally, I need about 4-5 days. If you are tracking your workouts, you will see steady increases in strength. If you plateau, you may want to add a day of recovery or lower the volume.
@@JayVincentFitness how do u lower volume if u only do 1 set?
Hey Vincent
Can you Talk about how often should we Train a muscle?
Mike Mentzer says between 7 and 21 days.
Greetings from germany
Yes, depends on your body; however, over 60% of people do well training each body part every 7 days.
no triceps or calves?
Hi Jay, why you did an exercise for biceps and no for triceps? Is it not necessary due to chest and shoulders work? Thanks
JH Drummer I will generally do a triceps exercise here and there but the majority of the research shows there is not much of a growth improvement when it comes to adding single joint movements. I simply enjoy doing biceps curls. No shame in adding some exercises you enjoy!