Shannon Pittman - High Frequency HIT!

[webmaster]

Get massive muscles in 15 minutes a day and less than 20 sets per week! Who can argue with that?

http://www.bodybuilding.com/fun/shannon9.htm

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Very nice -- does work indeed; as I have studied the concept of 'gaining mass.'
All I can do is praise your work, and the fact that you have actually spent some time to help people who have just begun body-building.

Keep writing..

[costasoldatos]

I like the article and am currently following a similar routine, I incorporated some aspects of HIT training. But I thought one of the points of HIT training is to allow adequate time between workouts to allow for the CNS(Central Nervous System) to recuperate, By allowing the CNS to fully recover between workouts, is how you achieve the most muscular gains. Or is this just with the Mike Mentzer style of HIT training. I wanted to email the guy who wrote the article but I couldn't find his address.

[Gethuge]

Thanks for the complements on the article, it's nice to know the work is appreciated.

Costasoldatos you're absolutely right about HIT in that the idea is to allow for maximum CNS recovery. In the context of the article presented though, with the volume per day being so very low the CNS should have ample time to repair the damage. I would recommend switching back to a lower frequency of training and/or taking a break after about 8 weeks on the program tho just to be sure.

If anyone would like to email me directly the addy is nutrichem@hotmail.com

[Aussie machine]

I Love the HIT article,

fantastic article dude, thats exactly the type of routine i follow since i work manual labour and need to get in and out of the gym in the quickest possible time.
Cheers

[filmstarkz]

Hey. I'm gonna try this routine out. Ya i'm quite busy with school and my teenage life. I was just wondering what kind of results I can get from this routine. I'm 5'8 and 152 with a 11% BF. I wanna get up to 175 with a 7% BF. Im going to eat around 260g or protein and about 3400 cals per day on this routine . Thanks.

[IHateGymMorons]

Hey I've tried full body workouts before similar to this, but the split was different and had decent success with it on a cutting cycle. Do any of you guys have experience doing a HIT routine while cutting and if so, how did it go. I feel that when my BF% gets low I need to spend more time on each muscle in order to get it in top shape and condition. I agree that HIT is good for Mass building, but can it be equally effective for cutting?

[Gethuge]

Weight training has next to nothing to do with cutting. At the very least it is a very ineffiecient method for reducing body fat. Diet and cardio get you cut, weight training builds/strengthens muscle.

[Fahlgan]

Very nice article indeed. I´m following a Mike Mentzler like style of HIT and I am very happy with the results. For us Ecto´s I think this is the best way to put on some serious mass. I have tried many different routines, but HIT is the one I recomend....

Ok. Im a newb. Dont laugh. Is there a reason not to do hit for a newb? I see most people do it because they say after they hit their peak they go to the hit routine. Any objections to 'hit-ing' when you first start? Also isnt hit where you lift about 4 sets first do 8 reps. then 6. then 4. then 2 while progressively raising the weight. I guess this is just another type of hit?

[Gethuge]

HIT is usually 1 or 2 sets to failure of an exercise. The rep range is not really relevant although most hiters go with the standard 6-8 reps per set. I'm really generalizing here but thats the norm.

To answer your question about newbies and HIT.... Well most people can't generate the intensity required by HIT untill they've had some training under their belt. It requires that you can really push yourself to the absolute limit on a set. This ability sometimes takes a while to develop. For some trainees it never becomes a reality.

To be honest the only way to know for sure it to try it. In any event I can almost guarantee you better results over the long term is you use HIT principles right from the start. Get your hands on some books by Stuart McRobert, Mike Mentzer, Randel Strossen.

[str8flexed]

http://www.i-a-r-t.com/articles/semper.pdf

[JamesBarlow]

Originally posted by Unregistered69
Ok. Im a newb. Dont laugh. Is there a reason not to do hit for a newb? I see most people do it because they say after they hit their peak they go to the hit routine. Any objections to 'hit-ing' when you first start? Also isnt hit where you lift about 4 sets first do 8 reps. then 6. then 4. then 2 while progressively raising the weight. I guess this is just another type of hit?

HIT for newbies is fine.

Mentzer would say to increase the frequency of your training to begin. Train a full body program, three days a week. Stay on that untill your gains begin to slow, then go to two days a week.

As you get more adept at using each exercise, and you progress and grow, you will require more rest between workouts. This is one of the resons that many people don't recomend these programs for an inexperienced lifter. They think that all HIT is the same. One workout a week, or something like that.

HIT, or Heavy Duty, is a group of seven principles that are used to develop a program for training. It is not a static routine that you blindly follow, like some program from a magazine, but it must be a living breating thing, that grows and adapts as you do.

[TDolce]

Hello,..I'm an old(39) and experienced lifting vet growing up with the likes of Frank Zane, Dave Draper, Lee Haney, Mike Mentzer and on and on.I used Mentzer's routine back in the 80's and quite frankly it rocked! I was feeling good at my ideal weight of about 260. The problem was I got a bit carried away and then of course the dreaded hemorhhoids kicked in and I had to stay from lifting for many years as it would almost always re-occur upon any significant strain.

I'm ready to resume training again (after passing some heavy lifting tests without incident) I just purchased a $30.00 routine from Pete Sisco that advocates "static" contraction where you basically "hold" a staggering load of weight for 5-10 seconds and then after a 50 second workout,..stay out of the gym until 2 weeks later. He's got some good points, but I'm skeptical. One big disadvantage is that I would have to re-invest in tons of additional weights as there is no way what I have now would suffice in the leg and lat routines. His precision training is similar except that you actually lift the weight in an abbreviated rep (2-4inches) for 5-6 reps(failure). What's unique about the rep is that it begins just before full extension of the lift (you'd set your smith machine pegs just at the point before the top of the lift) and you're actually just moving it about 2-4inches where the muscles are at their highest stress point.

How do you feel about partial reps?

Any thoughts on this? At the moment, I'm favoring your routine here because I feel as though I'm still lifting conventionally only harder but also allowing for that muscle to recoupe before it's next workout.

Todd

[Gethuge]

Hi there. I have advocated the Static Contraction Training protocol as well for quite some time. It works, but not really much better than other HIT type protocols. IMHO Statics work quite well whereas Pete's Power Factor training has many loop holes in the system that need to be addressed. Partial Rep training is very usefull when a max set of partials is used to substituted for one of your regular sets but the stretch involved in doing a regular set is important as well, not as much for muscle growth as for maintaining ability to contract the muscle maximally while in a stretched state.

I wrote the above article and can say honestly that I know it works well as does SCT. You are correct in stating the disadvantage of all the extra weight used in SCT. One of the reasons I switched back to a "regular" routine was because the weights used for SCT got so high that the majority of my time in the gym was spent unloading plates instead to training.

I guess the bottom line is that EVERYONE should at least try SCT because it does work if done correctly and the muscular contraction of and all out SCT set is unlike anything else you've ever experienced. But in the end it's just not a convenient protocol for a lifetime simply because of the massive weights that can be employed.

That's my 2 cents anyways.

[TDolce]

I agree and I think I may try yours for the sake of convenience, although I'm not thrilled with having to visit my equipment 4 days a week. The plus would be that it is not for a long time so as quickly as I get started I should be done.

That being said, is there anything else I can do in replacement of the squats (bad knee) that would be a close second to the squat;s effectiveness? I have my freeweight home gym that allows benching without a spotter and I can do just about anything with it except pulldowns....and the squat attachment works fine with heavy poundages (600+) but again my knees.

I guess the question would be can I substitute two of those exercises with others that are equal?

replace Dumbell shoulder press with seated barbell shoulder press
replace squats with ??????

td

[Gethuge]

Good question. I'm not sure there is a free weight exercise to replace squats. Your best bet is to check you squat form and make sure it's absolutely perfect. If your form is correct your knees should be fine. Squats are not the knee grinders that many make them out to be.

The number one thing to watch for is going too low in the squat. If you go lower than is safe for you then your knees will suffer. The key is to only go down until your knees only move out to above your toes. If they go past your toes then you are in danger of damaging them.

Anyone else got any suggestions?

[str8flexed]

Originally posted by TDolce
I agree and I think I may try yours for the sake of convenience, although I'm not thrilled with having to visit my equipment 4 days a week. The plus would be that it is not for a long time so as quickly as I get started I should be done.

That being said, is there anything else I can do in replacement of the squats (bad knee) that would be a close second to the squat;s effectiveness? I have my freeweight home gym that allows benching without a spotter and I can do just about anything with it except pulldowns....and the squat attachment works fine with heavy poundages (600+) but again my knees.

I guess the question would be can I substitute two of those exercises with others that are equal?

replace Dumbell shoulder press with seated barbell shoulder press
replace squats with ??????

td

actually deep squats put less pressure on the knees than leg extension and in many cases leg press

[TDolce]

OK,..I'm going to try the squats. I'll wrap the knee and just do them VERY strictly. I looked over the rouitne again and I think everything else is doable with my equipment. I'll probably do bent over lat raises with a dumbbell rather than the cable raises due to the lack of a low pulley. I'm starting this tomorrow. Also you are to be praised for not trying to stiff folks for 30 bucks just for a routine and then charge again for advice to cover for what wasn't included in the 30 buck routine. Thank you. Let me know though if you have a hat or shirt with your name (training outine)on it and I'd be glad to support you and buy some. Seriously.

"If it aint heavy, you're just bending flesh!"

Todd

HI,
I have just read this article and find it really interesting. I really want to try this workout but since I am new to bodybuilding but not to weight training for i have been weight lifting for rowing ,where we do many sets every other day, I am not persuaded that only 4 sets four times a week can give you muscle mass but that is just because i am new to this lifestyle. Could you please explain to me why only 15 minutes four days per week would help me make gains?
Thanks again,
a french fan of american bodybuilding

Originally posted by Unregistered
HI,
I have just read this article and find it really interesting. I really want to try this workout but since I am new to bodybuilding but not to weight training for i have been weight lifting for rowing ,where we do many sets every other day, I am not persuaded that only 4 sets four times a week can give you muscle mass but that is just because i am new to this lifestyle. Could you please explain to me why only 15 minutes four days per week would help me make gains?
Thanks again,
a french fan of american bodybuilding

The problem is that you are comparing two differing processes. For rowing you were training for muscular endurance and not mass/strength. The only real advantage to large muscles, from the bodies perspective, is so that more force can be generated instantaneously. Therefore when training for mass/strength one should do just that. Make a maximum (or near maximum) output for a relatively short period of time. Does that make a little more sense?

Originally posted by Unregistered
The problem is that you are comparing two differing processes. For rowing you were training for muscular endurance and not mass/strength. The only real advantage to large muscles, from the bodies perspective, is so that more force can be generated instantaneously. Therefore when training for mass/strength one should do just that. Make a maximum (or near maximum) output for a relatively short period of time. Does that make a little more sense?

Yeah thanks it does make this sound clearer to me!
But how long would you say you would have to do this workout to gain muscle mass because I am in desperate need to gain weight, that is muscle mass and strenghth, for next seasons rowing tryouts? I weigh 66 kilos thats about 140 pounds and i need to get to 150 pounds for april would you say that this program wouls help me achieve my goal?
Thanks again and happy new year.

[TDolce]

Hi,

I would say YES! Let me just put it this way. I was in a bit of a different situation as I'm already bulky and was looking for some strength gains moreso than weight gains. I started the HIT routine (less a few exercises that my home gym could not safely accomodate) and as I was about to do this, I had some doubts. It wasn't until I hit the routine with the intensity that it demanded did I realize that this made sense and was for real. I think the big factor in this routine is to understand what training to failure really means. This doesn't mean pressing the weight up until it seems to tough to go on with another rep. It meant to me to press the weight up until your whole body trembles beneath the bar while trying with every ounce of strength to get that last rep completed. If during that rep you feel yourself giving out and collapsing,...that is indeed failure.

I started the routine in September and in my bench press for example, I went from 310 press to 420x4 in October.

Another thing to keep in mind. If even after the week rest (between targeted bodyparts) you feel sick, tired or not motivated to complete the quick routine that day,..do yourself a favor and skip it until the next day. Don't beat yourself up over it, just skip it and hit the next day. You need to be ready for this and if you go at it half hearted, you will be wasting your time. An extra day off will not hurt you at all. An unmotivated and weak session with less effort will.

The key I found to this routine is rest. Believe it or not, it actually became easy to justify the days off between bodyparts when considering the effort and energy I put into the very short sessions.

Watch your joints though. Mine ached terribly after a few weeks, and I quit the routine for the whole month December during the holiday season commitments. I will start this up again this month. I need to be sure to keep hydrated and limber before and during this routine to steer off the joint pain.

Rest, eat, eat, eat, train HARD, rest, eat, eat....train HARD and you will meet or exceed your goals by April.

Todd

Originally posted by TDolce
Hi,

I would say YES! Let me just put it this way. I was in a bit of a different situation as I'm already bulky and was looking for some strength gains moreso than weight gains. I started the HIT routine (less a few exercises that my home gym could not safely accomodate) and as I was about to do this, I had some doubts. It wasn't until I hit the routine with the intensity that it demanded did I realize that this made sense and was for real. I think the big factor in this routine is to understand what training to failure really means. This doesn't mean pressing the weight up until it seems to tough to go on with another rep. It meant to me to press the weight up until your whole body trembles beneath the bar while trying with every ounce of strength to get that last rep completed. If during that rep you feel yourself giving out and collapsing,...that is indeed failure.

I started the routine in September and in my bench press for example, I went from 310 press to 420x4 in October.

Another thing to keep in mind. If even after the week rest (between targeted bodyparts) you feel sick, tired or not motivated to complete the quick routine that day,..do yourself a favor and skip it until the next day. Don't beat yourself up over it, just skip it and hit the next day. You need to be ready for this and if you go at it half hearted, you will be wasting your time. An extra day off will not hurt you at all. An unmotivated and weak session with less effort will.

The key I found to this routine is rest. Believe it or not, it actually became easy to justify the days off between bodyparts when considering the effort and energy I put into the very short sessions.

Watch your joints though. Mine ached terribly after a few weeks, and I quit the routine for the whole month December during the holiday season commitments. I will start this up again this month. I need to be sure to keep hydrated and limber before and during this routine to steer off the joint pain.

Rest, eat, eat, eat, train HARD, rest, eat, eat....train HARD and you will meet or exceed your goals by April.

Todd

Thanks a lot, the whole workout does in fact sound normal to me and my expectations of it are much better. I am going to go forward with this workout to gain those pounds I need for April. I really appreciate your help to help me achieve my goal and I will post up my results and what I have experienced with this workout.
Again thank you for your great help and best wishes, Goodbye.

[Gethuge]

I'd just like to let everyone know that the feedback on this article has been spectacular! Thanks everyone.

I notice there is no ab workout in this routine

[Gethuge]

No there isn't. Although abs are important you'll notice that I don't include them in most of my programs. I do recommend that abs get trained on a regular basis but since they are rarely trained using resistance training techniques I leave how they are trained up to the individual.

[sta500]

HIT training is about having 10% less weight then then your max lift and lifting to 8-10 reps but doing so in a SLOW concentrated manner also it is a full body workout each time meaning 1 day on 1 day off depending on the body and its condition.