What is HIT?
What is High Intensity Training?
High Intensity Training is resistance training emphasizing a high level of effort and relatively brief and infrequent workouts, as opposed to performing a higher volume and frequency of workouts with a comparatively low to moderate effort. Arthur Jones, who invented the Nautilus equipment and helped define and popularize high intensity training in the 1970’s, often summarized the general philosophy of high intensity training as “…train harder, but train briefer” or “…train harder, but train less often”.
Train Harder…
The most fundamental principle of exercise is overload. To stimulate increases in muscular strength and size you must impose a demand on the muscles that is greater than they accustomed to. The harder, or more intense an exercise is, the greater the degree of overload and the more effective the exercise.
During high intensity training exercises are typically performed with all-out effort until it is impossible to perform another repetition in good form. An exercise may even be continued past this point with various partner-assisted techniques such as forced reps, negatives, or breakdowns.
While training to muscular failure is not necessary to stimulate increases in muscular strength and size, it ensures one has done all they can for that purpose. Some people believe regularly training to muscular failure is too stressful on the body – specifically the central nervous system – however this is not a problem as long as the volume and frequency of training are not excessive.
High intensity training methods vary with regards to the specific style, speed, and number of repetitions performed, however most recommend the use of a level of resistance which allows an exercise to be performed for between 30 and 90 seconds before momentary muscular failure occurs. The most popular example of this is the traditional Nautilus recommendation to perform 8 to 12 repetitions, lifting the weight in approximately 2 seconds, and lowering in approximately 4 seconds, which results in a set duration of approximately 48 to 72 seconds.
…But Train Briefer
There is an inverse relationship between the intensity and the volume of exercise a person can perform. The greater the effort put into a workout, the shorter the workout must be to avoid overstressing the body. High intensity training workouts typically last less than 45 minutes, and some “consolidation routines” may take fewer than 10 minutes to complete.
High intensity training methods vary in the number of sets performed per exercise. Most involve only performing one, all-out work set per exercise, while some use two or three sets. The majority of research shows no significant difference in effectiveness between single and multiple sets for improving either muscular strength or size for the majority of people.
High intensity training methods also vary in the total number of exercises or sets performed per workout, from as few as two or three to as high as twenty when neck and grip exercises are included. The appropriate volume of exercise varies significantly between individuals based on genetics, age, and lifestyle factors such as quality and amount of nutrition and rest, as well as the specific training goals. Athletes or trainees with physically demanding jobs or lifestyles must also balance their training volume against the amount of other physically demanding activities they perform to avoid overtraining.
While some trainers claim high intensity training routines are only appropriate or effective for beginners due to the low volume, and that an increase in volume is required as a trainee becomes more advanced, empirical evidence shows as trainees become more advanced and capable of training with greater intensity a reduction in training volume becomes necessary to avoid overtraining.
Train Less Often
Intense exercise places a significant amount of stress on the body. Exercising too frequently, without allowing the body adequate time between workouts to recover, will eventually lead to overtraining and a lack of progress.
The majority of people on a high intensity training program should train no more than three non-consecutive days per week. More advanced trainees working at a much higher level of intensity or older trainees who’s bodies don’t recover as quickly may get better results training even less frequently. Most high intensity training methods involve a starting frequency of two or three workouts per week, which may be adjusted depending on the trainees’ progress.
General Guidelines for High Intensity Training
The following general guidelines for high intensity training are based on the original Nautilus training principles of Arthur Jones. These guidelines are also consistent with the current resistance training recommendations of the American College of Sports Medicine and American Council on Exercise. It should be kept in mind that these are only general guidelines, and the specific volume and frequency of training and exercise selection should be modified to suit the individual, based on their current level of conditioning, response to exercise, and goals
- Training Frequency: Two or three sessions per week on non-consecutive days.
- Training Volume: Perform between eight and twelve exercises addressing all major muscle groups.
- Number of Sets: Perform one set per exercise.
- Number of Repetitions: Use a level of resistance that will allow for the performance of between 8 and 12 slow, controlled repetitions.
- Progression: Increase the resistance by approximately 5 percent whenever 12 repetitions can be performed in strict form.
- Repetition Speed: Move slowly enough to maintain strict control over the movement and to be able to reverse direction smoothly. Avoid fast, jerky movements.
- Range of Motion: Use a full range of joint movement.
Examples of workouts based on these guidelines:
Basic workout with Nautilus machines:
- Leg Press or Squat machine
- Leg Extension
- Leg Curl
- Calf Raise
- Chest Press or Dip
- Pulldown
- Shoulder Press
- Row
- Triceps Extension
- Biceps Curl
- Hip/Back Extension
- Trunk Curl
Basic workout with free weight and body weight exercises:
- Barbell Squat
- One-Legged Calf Raise
- Bench Press or Dip
- Chin Up
- Standing Press
- Row
- Barbell Triceps Extension or Close-Grip Bench Press
- Barbell Curl
- Stiff-Legged Deadlift
- Weighted Crunch
Advanced trainees working at higher levels of intensity will require a reduction in training volume and frequency, and very advanced trainees may benefit from cutting back to as few as three to five exercises as infrequently as once every 7 to 10 days.
Examples of very low volume high intensity training workouts:
Doug McGuff, MD’s “Big Five” workout:
- Chest Press
- Pulldown
- Shoulder Press
- Row
- Leg Press
Mike Mentzer’s Heavy Duty Consolidation Routine:
Workout 1
- Barbell Squat
- Chin Up or Pulldown
- Dip
Workout 2
- Deadlift
- Shoulder Press
- Calf Raise
Full-Body or Split Routines?
Some high intensity training methods like Mike Mentzer’s Heavy Duty use split routines, which allows for longer recovery for certain muscle groups. Some use full-body workouts, which allows each muscle group to be worked as frequently as possible while still keeping the overall workout frequency low. Whether a full-body or split routine should be used depends on each individual’s exercise tolerance, recovery ability and goals.
Examples of popular high intensity training workout splits:
Basic upper body/lower body split:
Upper Body
- Bench Press or Dip
- Chin Up or Pulldown
- Standing Press
- Row
- Triceps Extension
- Barbell Curl
Lower Body
- Barbell Squat or Leg Press
- Stiff-Legged or Leg Curl
- Leg Extension
- Calf Raise
- Trunk Curl
Basic push/pull/legs & abs split:
Push (Chest, Shoulders & Triceps)
- Bench Press, Chest Press or Dip
- Standing Press or Shoulder Press
- Chest Fly
- Lateral Raise
- Triceps Extension
Pull (Back & Biceps)
- Chin Up or Pulldown
- Row
- Dumbbell or Machine Pullover
- Shrug
- Barbell Curl or Bicep Curl Machine
Legs & Abs
- Barbell Squat or Leg Press
- Stiff-Legged or Leg Curl
- Leg Extension
- Calf Raise
- Trunk Curl
Machines or Free Weights?
Although high intensity training is often associated with Nautilus exercise equipment due to it’s promotion by Nautilus inventor Arthur Jones, it can be performed effectively with any type of equipment. The type of equipment is not as important as how it is used.
Bodybuilding or Strength Training?
High intensity training is not exclusively for bodybuilding or strength training or any one aspect of fitness. High intensity training may be used for a variety of exercise goals, by properly manipulating the relevant training variables. In addition to building muscular strength and size, high intensity training is highly effective for improving cardiovascular and metabolic conditioning along with numerous other measures of health and fitness.
References:
Carpinelli RN, Otto RM, Winett RA. A Critical Analysis of the ACSM Position Stand on Resistance Training: Insufficient Evidence to Support Recommended Training Protocols. Journal of Exercise Physiology Online 2004;7(3):1-60
Maisch B, Baum E, Grimm W. Die Auswirkungen dynamischen Krafttrainings nach dem Nautilus-Prinzip auf kardiozirkulatorische Parameter und Ausdauerleistungsfähigkeit (The effects of resistance training according to the Nautilus principles on cardiocirculatory parameters and endurance). Angenommen vom Fachbereich Humanmedizin der Philipps-Universität Marburg am 11. Dezember 2003
Smith D, Bruce-Low, S. Strength Training Methods and The Work of Arthur Jones. Journal of Exercise Physiology Online 2004;7(6): 52-68
Darden, Ellington. The Nautilus Book: An Illustrated Guide to Physical Fitness The Nautilus Way. Chicago: Contemporary Books, Inc., 1981
Jones, Arthur. Nautilus Training Principles, Bulletin No. 1. DeLand, Florida: Nautilus Sports/Medical Industries, 1970
Jones, Arthur. Nautilus Training Principles, Bulletin No. 2. DeLand, Florida: Nautilus Sports/Medical Industries, 1971
