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High Intensity Training: HIT
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<blockquote data-quote="Sean Reed" data-source="post: 67011" data-attributes="member: 15349"><p>As I get older, I use more machines and higher reps. After my shoulder surgery I switched to a 10-12 rep schema which was higher rep than my old power bodybuilding program.</p><p></p><p>I was working with IFBB pro Frank Roberson, and Frank does all 20 rep schemas, and he is 285 lbs at five ten with a small waist.</p><p></p><p>A 20 rep set can be extremely HIT. My muscles are screaming by rep number 12. Keep in mind I did more than 30 years of lower rep power bodybuilding prior to that. My profile picture is of me winning the light heavyweight division of the NPC Mr San Francisco contest.</p><p></p><p>6 weeks prior to that I did a 600 lb deadlift. </p><p></p><p>In some ways, 20 reps can be harder than pulling 600 for 1 rep.</p><p></p><p>In my companion article, I transition from HIT to an application of HIIT to weights. The evidence is overwhelming (tons of articles in the academic literature) demonstrating the superiority of HIIT for cardiovascular fitness.</p><p></p><p>HIIT as I apply it to weights means no rest (just the 10 seconds or so that I need to transition from exercise to exercise) between sets. It is massively taxing on the cardio system, and it replicates the kind of stress the body is under when doing combat sports. I use it to condition fighters.</p><p></p><p>What that means is 10 minutes in I am struggling to get 8 reps of incline dumbbells at 55 lbs.</p><p></p><p>AS I discussed, I predicted that I would get in good fighting shape from my application of HIIT, but I was sure that my strength would drop off.</p><p></p><p>The motto of heavy basic for strength gains has always been a truism for me.</p><p></p><p>What I surprise it was that after 6 months of HIIT I actually was stronger than I was before.</p></blockquote><p></p>
[QUOTE="Sean Reed, post: 67011, member: 15349"] As I get older, I use more machines and higher reps. After my shoulder surgery I switched to a 10-12 rep schema which was higher rep than my old power bodybuilding program. I was working with IFBB pro Frank Roberson, and Frank does all 20 rep schemas, and he is 285 lbs at five ten with a small waist. A 20 rep set can be extremely HIT. My muscles are screaming by rep number 12. Keep in mind I did more than 30 years of lower rep power bodybuilding prior to that. My profile picture is of me winning the light heavyweight division of the NPC Mr San Francisco contest. 6 weeks prior to that I did a 600 lb deadlift. In some ways, 20 reps can be harder than pulling 600 for 1 rep. In my companion article, I transition from HIT to an application of HIIT to weights. The evidence is overwhelming (tons of articles in the academic literature) demonstrating the superiority of HIIT for cardiovascular fitness. HIIT as I apply it to weights means no rest (just the 10 seconds or so that I need to transition from exercise to exercise) between sets. It is massively taxing on the cardio system, and it replicates the kind of stress the body is under when doing combat sports. I use it to condition fighters. What that means is 10 minutes in I am struggling to get 8 reps of incline dumbbells at 55 lbs. AS I discussed, I predicted that I would get in good fighting shape from my application of HIIT, but I was sure that my strength would drop off. The motto of heavy basic for strength gains has always been a truism for me. What I surprise it was that after 6 months of HIIT I actually was stronger than I was before. [/QUOTE]
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High Intensity Training: HIT
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