High Intensity Training or HIT: How to generate hypertrophy at maximum speed
High intensity training or HIT, which will try to explain the basic concepts of it and the most important aspects and characteristics of it.
First of all say that high-intensity workouts (HIT) are much more demanding than the Weider training of a lifetime, so if you do not have a base in the world of fitness and weights quite broad it is better to wait a few months for Get started in this discipline.
This is because although the exercises as such are similar in all training methods, the technique to be applied in high intensity training must be very precise, so if you are neophyte, it is best to practice it for no less than a year in order to arrive at this method being a dominator of it.
Definition
The first thing we should know about high intensity training or HIT is that it is a method of strength training focused mainly on the quality of repetitions, and a basic concept in everything related to the world of bodybuilding muscle hypertrophy: momentary muscle failure .
According to this method, only a series of a single exercise is needed in which we must reach the muscle failure so that the body hypertrophies, that is, for the body to grow, since it is based on the intensity with which it is performed. Exercise is the main factor to stimulate growth and increase strength.
History
High intensity training or HIT popularized it in the 70s Arthur Jones, the founder of the Nautilus exercise machine. We say that Arthur Jones popularized it since in 1880 a Swedish doctor, Gustav Zander, had presented in society a very similar training and likewise built exercise machines similar to those that nearly a century later Arthur Jones patented.
When to start training the HIT
Before we said that this technique is for people who have been in the gym for a few years and have a very refined knowledge and technique, but the people who must go to practice this method must be people who after a long period of training do not They react well to common exercise routines.
When this happens to these people, and they see that training and dedication do not have the desired results, in a high percentage they progress and react much better to high intensity training. As we always say in the world of fitness, every body is a world and what most people can do well with others does not produce the same results.
On other occasions people who have progressed very well with the traditional method that is generally used in most gyms (Weider method) suddenly stop having the progress that previously achieved, and with this method can look for an alternative to continue advancing a little more.
Training guidelines
Generally athletes who practice high-intensity training train 1 to 3 times a week, and usually no more than an hour of training, training in each session all muscle groups or one day upper and lower train.
For each muscle group you only have to perform a single series of a single intensive exercise, although to warm up you can perform a couple of series at low intensity, although they do not count as quality series. In addition, each repetition of each series must be slow and concentrated, always reaching the muscle failure in the last repetition, performing between 6 and 10 repetitions for the muscles of the upper part and between 8 and 20 for the lower part of the body.
The movement must be strict without impulses, rebounds or weight balances, for which you must carry a training rhythm in each repetition of 3 seconds for positive movement, 1 second of total contraction, 4 seconds of negative movement and 1 second Rest.
After the last repetition techniques can be applied to make the series more intensive that we will explain (negative repetitions, isometric ...) and you must rest everything you need, since the series are so intense the rest should be much greater than when they make classic series.
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