HIGH INTENSITY Strength Training (HIT)
The Power of High-Intensity Strength Training
"Intense, Brief and Infrequent"
Strength training is crucial for developing a strong, lean, and well-conditioned physique. However, the common approach to strength training often falls short of its potential. Unlike cardiovascular exercise, the effectiveness of strength training relies on brevity and intensity. Unfortunately, many trainees spend excessive time lifting weights without achieving the necessary intensity for maximum muscular strength and development 1.
The Foundation of Muscular Strength
Muscular strength forms the basis for all other exercise benefits. Contrary to popular belief, strength levels can improve dramatically in a short period. However, these impressive results are rarely seen due to two main factors:
- Most trainees fail to exert the effort required to deeply stimulate their muscular systems.
- Long, drawn-out, sub-maximal workouts overtax recovery ability and negatively impact the central nervous system 1.
Understanding True Exercise Intensity
Intensity in exercise is about making each movement as challenging as possible for the muscles. While experts agree that exercise intensity directly correlates with muscular hypertrophy, few truly understand what intense exercise entails. As Arthur Jones, the father of high-intensity exercise, stated, "If you're not willing to work hard - brutally hard - forget it"1.
The initial repetitions of a set serve as preparation, with little impact on strength improvements. It's only when you push deeper into the set that you begin to recruit muscle fibers responsible for increased strength and growth. The most crucial repetition is the final one that you cannot complete despite your best efforts 1.
Pushing Beyond Comfort Zones
Most people never reach their last possible repetition due to a lack of drive and determination. It's painful and requires immense discipline. However, to achieve optimal results, you must push your muscles beyond their previous limits. This approach forces muscles to adapt to greater stimuli, leading to incredible strength and muscle development 1.
Respecting Recovery Time
As you commit to high-intensity strength training, it's crucial to respect your body's limited recovery ability. Advanced trainees may require 72 to 96 hours of recovery between workouts (minimum 48 hours). This recovery time allows the body to repair and grow stronger 1.
Keeping Workouts Brief and Intense
High-intensity workouts should be brief. Just as you can't run at maximum speed for extended periods, you can't maintain maximum intensity in weight training for long. If you're exercising at the highest level of intensity, your workout shouldn't exceed 20-30 minutes 1.
Conclusion
Incorporating high-intensity strength training into your routine, while keeping sessions brief and infrequent, will yield a fantastic-looking and feeling body. If you hit a plateau, consider reducing the volume and frequency of exercise while increasing the intensity. Remember, in high-intensity strength training, less is often more 1.
