HIT 5
Ok, here's HIT at work. Contrary to popular belief, training once in 9 days does NOT impede progress, at least at the beginner and intermediate level. The last time a friend of mine gymed with me was 9-10 days ago. We did the session high-intensity style.
Then his bench was 45kg x TWO,dumbell bench was 11kg(on each arm) x9/10ten days later, his weights are these:47.5kg x 713kg (on each arm) x 10Great improvement, and certainly advocates the effectiveness of high intensity training.
Whereas for me, the last time I trained chest was a full week ago:
last wk:
Bench: 80kg x 4
Dumbell bench: 24kg x 7
This wk:
Bench: 82.5kg x 2
Dumbell bench: 24kg x 11
I made several amendments to my training, including the emphasis on static contraction and negatives, so for example, last week i take 2 counts to lower the bar, two counts to push the weight up, and zero counts on fully stretched position (2020 movement). This week is a 2240 movement. It's very tempting to just push off without negatives in pushing movements, and well it's good that i've overcame the temptation.
Another thing: rest. I had been breaking the last 2 days. Exerting myself and stuff. Today I didn't feel good, and perhaps explaining the weights. The emphasis of rest must never be taken lightly. One cannot and must not underestimate the amount of stress pumping iron can induce upon the body. Let alone the much more intensive-than-normal high intensity training. Sleep is extremely important.
Slowly pieces are starting to fall together. Changing my training and diet, now i must change my rest hours accordingly. Meanwhile anyone thinking of embarking into HIT must first read about the pioneers of this: Mike Mentzer and Arthur Jones and their methods. Dorian Yates also trained with high intensity, so it will be good to check him out too.
Labels: exercise
