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High Intensity Training: HIT
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<blockquote data-quote="Sean Reed" data-source="post: 66474" data-attributes="member: 15349"><p>Chris: I am the King of Threadjacking, you are fine.</p><p></p><p>This thread has motivated me to do another article on HIIT, as applied to weight training. Instead of sprinting then walking this program has you going all out on a set with very little rest between sets, just long enough to get straps tied. You spend 15-20 seconds doing a set, then about 10 seconds getting ready for your next set.</p><p></p><p>This type of program uses HIIT in a bodybuilding framework. It is one I have a tremendous success with and this success is well supported by the academic literature.</p><p></p><p>I use this system myself. Every now and then I will do a regular training session to compare my strength levels. Last week I did a chest workout, one of my weaker body parts to measure strength gain/loss over the last 6 months. </p><p></p><p>6 months ago, I was able to do 9 reps with 80 lb dumbbells on the flat bench. As mention, chest is my weakest body part. The other week I was able to crank out 13 reps. </p><p> </p><p>Will remarked below that HIIT was a topic that was popular in the 80's and 90's, but has long since been debunked via the academic literature. That statement is completely false.</p><p></p><p>In writing the article I have come up with more than 15 sources and studies that support the claim that HIT training is more often than not superior to more conventional training. I could gather many, many more articles, but at some point I need to stop and write the thing. </p><p></p><p>Nearly all of the studies of the last 20 years have found HIIT to be a superior way of training. The only true weakness of HIT is that it taxes the body so hard that you can't do it every day. That is why Dorian advocated a 2 day on one day off schedule. The beauty of my system is that you get cardio and weights all at once over a 35 minute period, and you only need to train 4 days a week for complete fitness.</p><p></p><p><span style="font-family: 'Times New Roman'"><span style="font-size: 12px"><span style="font-size: 12px"> Researchers have known for a long time that HIIT burns more fat. In 1994 (</span>Tremblay, </span></span>Metabolism<span style="font-family: 'Times New Roman'"><span style="font-size: 12px">) researchers found that trainees lost three times as much fat (via caliper measurement) using HIIT as opposed to steady state training.</span></span></p><p><span style="font-family: 'Times New Roman'"><span style="font-size: 12px"></span></span></p><p><span style="font-family: 'Times New Roman'"><span style="font-size: 12px">When I embarked on this type of training my goal was conditioning and my hope was that I would not lose too much strength training this way. Needless to say, I was very pleasantly surprised by the strength gains. </span></span></p><p><span style="font-family: 'Times New Roman'"><span style="font-size: 12px"></span></span></p></blockquote><p></p>
[QUOTE="Sean Reed, post: 66474, member: 15349"] Chris: I am the King of Threadjacking, you are fine. This thread has motivated me to do another article on HIIT, as applied to weight training. Instead of sprinting then walking this program has you going all out on a set with very little rest between sets, just long enough to get straps tied. You spend 15-20 seconds doing a set, then about 10 seconds getting ready for your next set. This type of program uses HIIT in a bodybuilding framework. It is one I have a tremendous success with and this success is well supported by the academic literature. I use this system myself. Every now and then I will do a regular training session to compare my strength levels. Last week I did a chest workout, one of my weaker body parts to measure strength gain/loss over the last 6 months. 6 months ago, I was able to do 9 reps with 80 lb dumbbells on the flat bench. As mention, chest is my weakest body part. The other week I was able to crank out 13 reps. Will remarked below that HIIT was a topic that was popular in the 80's and 90's, but has long since been debunked via the academic literature. That statement is completely false. In writing the article I have come up with more than 15 sources and studies that support the claim that HIT training is more often than not superior to more conventional training. I could gather many, many more articles, but at some point I need to stop and write the thing. Nearly all of the studies of the last 20 years have found HIIT to be a superior way of training. The only true weakness of HIT is that it taxes the body so hard that you can't do it every day. That is why Dorian advocated a 2 day on one day off schedule. The beauty of my system is that you get cardio and weights all at once over a 35 minute period, and you only need to train 4 days a week for complete fitness. [FONT=Times New Roman][SIZE=3][SIZE=3] Researchers have known for a long time that HIIT burns more fat. In 1994 ([/SIZE]Tremblay, [/SIZE][/FONT]Metabolism[FONT=Times New Roman][SIZE=3]) researchers found that trainees lost three times as much fat (via caliper measurement) using HIIT as opposed to steady state training. When I embarked on this type of training my goal was conditioning and my hope was that I would not lose too much strength training this way. Needless to say, I was very pleasantly surprised by the strength gains. [/SIZE][/FONT] [/QUOTE]
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