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June 13, 2010 11:00 pm

Why HIT?

By:

by Markus Reinhardt

A Rational Training Approach (or WHY HIT is the better choice in resistance exercise)

(Article written for FUN&FIT Magazine/LV)

I’d like to take this chance and introduce myself: My name is Markus Reinhardt, and I’m a longtime bodybuilding competitor,personal trainer and fitness model. This is the first in a series of articles I’ll be doing for FUN&FIT magazine on the subject of high intensity training (HIT for short).
You see, I thought it was time to set the record straight on how to develop a rational and scientific method to reach maximum fitness and muscular development. A good place to start is by addressing some fundamental questions:

Is bodybuilding and fitness really a science?

Yes, indeed. Bodybuilding (or resistance training) is very scientific, but you don’t have to become a brain surgeon to make it work for you. Unfortunately, bodybuilding and fitness is still treated by the majority of trainers and lifters like some sort of religuous experience. In other words, most people believe that, if you train like then champs and celebrities (muscle mags/infomercials), take a magic pill (or several) and use some sort of magic training angle or machine,you’ll evenutally look like the ripped mammoths and ripped up celebrities (madonna,billy blanks and the P90X dude..lol) in the pictures and infomercials.
I am sorry to be the one to breaks the bad news here, but this just isn’t going to happen for the most of us. Stick to the basic principles that I’m going to explain in this articles and forget about most of the “junk science” you’ve previously heard.


(Markus is taking a client during a Seminar in Europe through a proper set of leg presses)

What’s the basic concept behind high intensity training?

The theory behind HIT is that neither “more” or “less” exercise is good, but only the precise amount necessary to stimulate optimum muscular growth (you can call it growth, tone or firm..essentially it all pertains to the same). Doing too much can be especially problematic: Every set that you do represents a negative – i.e., negative in the sense that it depletes precious recovery energy. This basically means that, the more sets you do, the less energy you have available for repair and growth.Think about that as you pump out 12 or more sets for your chest and back!

Should everyone train using the same program?

Yes, to a certain extent. The only real difference lies in our very own individual ability to recover from exercise stress. Most of my more- advanced clients train on the same basic HIT program until they no longer make progress. What usually happens is that the intensity reaches a point where the body can no longer recover adn compensate. That’s when it’s time to add even more recovery by inserting extra off days between workouts. The time between sessions and the level of intensity used (i.e., weights,sets,reps) need to be carefully monitored using a training log. If any of you train with someone that does not use such…fire him!

So how many sets and reps should I do on a HIT program?

The only logical point to start any HIT program at would be with one set. Of course you might find that you need to do 1-2 light warm up sets prior to the actual HIT set. These bouts should be done with about 20-30 precent of your one-repetition max.
always perform your work set under full muscular contraction. Six to 12 reps seems to bea good range for the majority of muscle-groups. Perform reps slow and controlled (four seconds each for the eccentric or negative, and concentric, or positive phases of the movement)., hold each rep for 2 seconds in the contracted position.

Should I use HIT all year long?

Yes, of course. Remember, there is no so called need for so-called “periodization”, since the dose and frequency of workouts are now prefectly regulated. The only people who need to back off and change their workouts frequently to avoid “getting stale” are the ones who follow the high volume approach (i.e, P90X and everything that takes more then 20mins..lol)

Train hard, but smart!

Markus Reinhardt

- courtesy of www.mrhighintensity.com

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