My Opinion of Various Training Systems (Including HIT)

[jason_m]

These are my opinions of various training systems. I am in no way an expert, so feel free to challenge or enlighten me if you wish.

1) Very High Volume Programs - as per muscle mags. My opinion: Horrible. These are usually designed for those on steroids, and they don't seem to be based on any principles, but marketing - use the magic routine of your favourite bodybuilder. Most people will overtrain using a program from this category. (However, you will occasionally find some drug free people who respond well to them.) The irony is that most people using them are usually trying to imitate the routine of their idol, when in fact, the routine they're using is probably ghost-written.

My rating: 1 out of 5

2) Bodybuilding with Periodization - as per Fred Hatfield's "Bodybuilding: a Scientific Approach."

Cons: I can't help but feel that Dr. Squat has too much experience training the genetically gifted and steroid-using populations. Therefore, the sample routines he sets up (which most would rely on) would probably overtrain most.

Pros: He has lots of good ideas involving diet, technology, etc., and you could still take the basic ideas of the templates he sets up and adjust the volume accordingly. However, this would be difficult for most people.

My rating: 3 out of 5

3) HIT - as per Darden's books

Pros: Time-efficient. Straight-forward. Based on the principles of overload and progression, and in theory, since it's such low volume, should reduce the possibility of overtraining. Should be very effective. (And looking back at a poll I created, 67% said they made very good gains and 75% said they made at least reasonable gains.)

Cons: Most HIT advocates seem to set up canned routines. It's no wonder that there are many who fail with a HIT approach. Some could be undertraining, while others overtraining. Some may need two or even three sets of training to failure to make the system effective. And there are no practical guidelines regarding how to go about setting up a routine if it isn't working. The same problem exists with respect to plateaus.

My rating: 4 out of 5

4) The powerlifting-oriented routines that are popular here (i.e. Westside, 5X5, Starting Strength, etc.).

Pros: Volume is reasonable. Intensity is usually cycled to avoid overtraining and ensure success. Many seem to have found success using these routines.

Cons: Most of these routines are still canned, so they will not work for everyone, and you have the fact that there are no guidelines for those who aren't having success. You also have occasional people here saying silly things. E.g. "don't switch the bench presses to incline presses" or "don't add in any arm work." Come on! No routine is Holy. Minor changes are not going to make drastic differences. Also, some of these routines neglect single-joint exercises, which, *for bodybuilding*, are an important part of developing a complete physique. (Although they shouldn't be the focus of a program, IMO.)

My rating: 4 out of 5

5) Hardgainer - as per "Beyond Brawn" by Stuart McRobert

Pros: No hard rules with respect to setting up a routine, just guidelines with templates. Time-efficient. Practical with respect to avoiding plateaus - uses intensity cycling. Seems to be effective for many people.

Cons: Might be too conservative with respect to training volume *generally* advocated (but McRobet leaves room for personal differences).

My rating: 4.5 out of 5

Jason.