HIT for MASS

[zipkid]

I have read about HIT - one TRUE set training concept. But, I have found that I have used a modified HIT - 2--3 heavy sets per body part using compound, multi-joint exercises. One exercise per body part. But, some body parts do seem to be over-trained sometimes, except legs that do require more sets.

*Now, does TRUE HIT suggest ONE EXERCISE and ONE TRUE HEAVY SET - or multiple (more than 1) exercises per body part?*

ALSO -

I know that HIT trains the fast twitch (anaerobic) muscle fibre; yet we have three muscle fibre types - with one aerobic (slow twitch), and one that is mid-way between anaerobic and aerobic.

I have also read somewhere that this "mid-way" fibre can adapt and become either more aerobic (slow twitch) or anaerobic (fast twitch). And, the best way to hit this muscle fibre type is by "extended anaerobic sets" - or, drop sets.

Thus, would it not make sense that if HIT trains the fast twitch fibre that the ONE SET used could be extended by throwing in 1 or 2 drop sets? Say, drop to 60% of the weight and keep on going?

I tried this type of training one time when bio-genics came out in the 80s - later changed to cyber-genics. I got one hell of a growth spurt, BUT this training system called for several sets - so I obviously was over trained. Their claim was that this style of training increased over-all muscle fibre contraction, too; that normally only a specific percentage of muscle fibres actually "contract" - and this number can be increased.

To me, an extended set using one or two drop sets would make sense to hit a wider sweep of muscle fibre types.

ZipKid

[jn6047]

I'm a staunch advocate of the one set to failure method. I do 2 excercises per muscle group, larger muscles use a compound and an isolation, smaller 2 isolations. Warm up minimally with 2-3 sets, then 1 set to failure. I also work out no more than 3 days a week (I have expirimented with 4 days a week, and found it's just too much for me). My split is day 1 chest/shoulders (front and side delts)/triceps, day 2 back/traps/biceps/rear delts, day 3 legs. I've gained a good amount of quality muscle in the last 2 years, aprox. 35lbs of weight, probably a good 20lbs muscle. I've only done one cycle so far. Hope this helps.

jn6047

I use it on occasion. I also throw some hit techniques into other training styles for an occasional "shock".

www.killdevill.com

"...the ability to destroy a planet is insignificant compared to the power of the force".

[MaxxEffort]

I agree HIT or variations of it can produce great results for most.

jn6047 you ever tried doing 2 compound movments ofr larger bp instead of 1 comp + 1 iso, sticking to just conpound really brings up the strength.

M/E

<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by jn6047:
I'm a staunch advocate of the one set to failure method. I do 2 excercises per muscle group, larger muscles use a compound and an isolation, smaller 2 isolations. Warm up minimally with 2-3 sets, then 1 set to failure. I also work out no more than 3 days a week (I have expirimented with 4 days a week, and found it's just too much for me). My split is day 1 chest/shoulders (front and side delts)/triceps, day 2 back/traps/biceps/rear delts, day 3 legs. I've gained a good amount of quality muscle in the last 2 years, aprox. 35lbs of weight, probably a good 20lbs muscle. I've only done one cycle so far. Hope this helps.

jn6047[/quote]

[jn6047]

For back, since I don't have a nautilus pullover, and don't like doing dumbbell pullovers, I basically do 3 compound movements, pulldowns, barbell rows, and deadlifts.

jn6047