High Intensity Training What is It?

June 13, 2011 By Hyo http://www.smartweightgain.com/high-intensity-training/

The Heavy Duty Trainer

Like most ki s !um!ing iron "a#ke in the mi $0%s, I &irst ran a#ross the notion o& high intensity training &rom a 'ike 'ent(er arti#)e* +rior to that, I thought everything ,as high intensity* -s a "a#k ro!, "y the then. I ha a)rea y "ought Larry /#ott0s #ourses, a)ong ,ith the #om!)ete sets &rom -rno) /#h,ar(enegger, 1rank 2ane, 1ran#o 3o)um"u, an the Wei er /ystem* Being the origina) s#ra,ny geek, ,hatever money I ma e ,ashing ishes an se))ing maga(ines ,ent to "uying mus#)e "ui) ing routines an !rotein !o, er 4nasty stu&& "a#k then5* I ,as oing u! to 6 e7er#ises !er "o y!art at 8 to 6 sets ea#h9 'y ,orkouts )aste 2 hours* I ,as 16 years o) I ,as oing ,hat -rno) ,as oing* He#k, one !oint. I ,rote a,ay to Larry /#ott &or a :!ersona)i(e ; ,orkout routine* I ,as )iving in the "asement* <nter 'ike 'ent(er an High Intensity Training* In a nutshe)), 'ike ,as te))ing me 4yes, he ,as ta)king to me ire#t)y not5 that a)) I nee e to o ,as 1 set !er "o y!art s!e#i&i#a))y, I nee e to o 1 !re=e7haust su!erset !er "o y!art* Ha))e)u>ah9999 I imme iate)y "ought his Heavy Duty Training Book)ets* 'y ,orkout time ro!!e &rom 2 hours to 20 minutes* /o, ,hat is high intensity training or heavy uty training? In a nutshe)), it is #om!)ete)y &atiguing your mus#)es in the shortest s!an o& time* ?r at )east that0s my e&inition* -n the shortest s!an is 1 set@ Aot rea))y@ 1or )ate 'ike 'ent(er, it ,as 1 su!erset@ His !re=e7haust su!erset !rin#i!)e ,as "ase on the notion that the sma))er "o y!arts &ai) "e&ore the )arger mus#)es in a #om!oun movement making it im!ossi")e to a#hieve true &ai)ure* There&ore, !re=e7haust the "ig mus#)es. so that the "igger mus#)es are tem!orari)y the ,eaker ones uring a #om!oun movement* <7am!)es ,ou) "eB

Chest 1)yes &o))o,e "y "en#h !ressB 1)yes e7haust !e#s, making it ,eaker than tris an shou) ers uring the "en#h* The stronger tris an shou) ers ,ou) Shoulders = Latera)s &o))o,e "y shou) er !resses* Lats = Aauti)us !u))overs &o))o,e "y 3hin=u!s Quadriceps Leg e7tensions &o))o,e "y sCuats Hamstrings Leg #ur)s &o))o,e "y ea )i&ts Triceps Lying tri#e! e7tensions &o))o,e "y #)ose gri! "en#h Biceps = Bar"e)) #ur)s &o))o,e "y #)ose gri!, un erhan )at !u)) o,ns rive the !e#s to #om!)ete e7haustion*

To &urther !ush the targete "o y!art to #om!)ete 4more #om!)ete?5 e7haustion, 'ent(er re#ommen e &or#e re!s on the se#on e7er#ise, &o))o,e "y negatives* ?ver the years, there have "een many !ro!onents o& heavy uty training* -mong the "o y"ui) ing ,or) , !ro"a")y the most &amous is Dorian Dates* I remem"er an arti#)e ,here 'ike 1ran#ios Cuote Dates te))ing him, :shoot one bullet through the heart; as a meta!hor &or oing one set versus the tra itiona) mu)ti=set a!!roa#h* But I &in sim!)isti# ana)ogies mis)ea ing@ 1irst, I ,ou) never Cuestion the va)i ity o& anything s!oken "y a ,arrior )ike Dorian Dates* He0s !ut his money ,here his mouth is #ount)ess times* /ti)), trying to #a!ture :the training !rin#i!)e; in one !ithy saying has a),ays seeme to me to o in>usti#e to that !rin#i!)e* That sai , I have never rea))y thought that there ,as a)) that mu#h ay)ight "et,een the 1 set #ro, an the mu)ti= set grou!* The 1 set #ro, te))s us to ,arm=u! ,ith a #ou!)e o& sets an go a"so)ute)y #ra(y on the ?A< /<T9 ?r@ /et 1 12 re!s ,ith mo erate ,eight /et 2 10 re!s ,ith 10E more /et 3 F re!s ,ith 20E more /et 8 G re!s at H0E o& ma7 /et 6 G re!s to &ai)ure everything you got* Is there rea))y a i&&eren#e? ?& #ourse there is@ With 'ent(er0s Heavy Duty !rogram, a #hest !rogram might "eB

Flat Bench flyes 2 sets o& 12 re!s, )ight ,eights to ,arm u! Incline Barbell presses 2 sets o& 12 re!s, )ight ,eights to ,arm u! Pre-e haust superset = 1 set o& G to F re!s &)yes 4ma7imum e&&ort5 &o))o,e "y 1 set o& G re!s in#)ine !ress 4!ositive re!s &o))o,e "y 2 to 3 &or#e re!s &o))o,e "y 2 to 3 negatives5

#ontrast that ,ith Iusty 'oore0s #hest !rogram o&B

Bench press = 6 sets o& 12, 10, F, G, 16 Flyes 8 sets o& 12 4same ,eights rest no more than 1 minute5 Incline dumbbell presses = 8 sets o& 12 4same ,eights rest no more than 1 minute5

'ent(er "e)ieves in tota) annihi)ation in one ma7imum e&&ort* Iusty "e)ieves in #umu)ative &atigue* Both have their :s#ienti&i#; resear#h to "a#ku! their reasoning* I think neither are ,rong* I think it is a mistake to is#ount one in &avor o& another* I think 'ike 'ent(er0s one &)a, ,as in assuming ,hat ,orks &or him an others must "e the on)y ,ay*

I think one !ath notion ")urs the in ivi ua)ness too mu#h* 'ost o& us ,i)) never "e Dorian Dates, so ,hy #o!y his routines so e7a#t)y* I s!ents months 4years5 #o!ying Larry /#ott0s routines, an 1ran#o 3o)um"u0s, an yet. I have not "een a")e to re!)i#ate their su##ess go &igure, right* /ti)), &or most o& us or inary guys. I think heavy uty training has more !otentia) &or harm than goo * Ben#hing !ressing is so mu#h more than >ust !e#s, shou) ers, an tris. it0s a)) the un er)ying )igaments, ten ons, atta#hments, et#* that su!!ort the movement* - #ou!)e o& ,arm=u!s, an "ang, right into a eath set #an0t "e goo * But I0m no s#ientist, nor o I !)ay one on TJ* It0s a)) a"out my #ommonsense ,hi#h is o"vious)y i&&erent than yours* -&ter many years, I0ve #ome to the #on#)usion that an a!!roa#h )ike Iusty0s is "etter &or most o& us* The !yrami ing rea))y !re!s an sets the mus#)e u! &or ma7imum e&&ort in the )ast set* The &o))o,ing e7er#ises !um!s more an more ")oo into the mus#)es* -n "esi es, a )ot o& us ,ork out at home or "y ourse)ves* Heavy uty reCuires a serious training !artner ,ho #an !ro!er)y s!ot &or#e re!s an negatives* That0s not to say that there is no !)a#e &or heavy uty training* Dou #an #ertain)y #y#)e it in &or a month or 2 to sho#k your mus#)es* But I ,ou) n0t o it un)ess you0ve "een ,orking out &or at )east a year an have a goo training !artner* 1ina))y, high intensity training isn0t a te#hniCue to me. rather it0s a min set an e&&ort )eve) uring a ,orkout* Ie)ate -rti#)es = HIT ,ith a Hammer By Dr* 1re Hat&ie) 4a tongue=in=#he#k #ritiCue o& the High Intensity Training Be)ievers. at the same, a thought&u) #ritiCue "y the one #a))e , :Dr* /Cuat*;5 The Ae, HIT Ievo)ution By Dr. Ellington Darden