Arthur Jones: HIT Advocate

I believe this style of training is underutilized. Overall, I think the research shows it generally provides similar gains compared to higher volume training, though it's possible there is a small advantage to higher volume. But that advantage comes at the expense of time. I believe you could easily complete a full body HIT workout in 30 minutes, which are done 1 or 2 times a week. This is compared to 2-4 hours with a standard program. For busy people this is huge and reason enough for people to try it.

I do something similar though I do a 4 day split similar to Yates and usually do 2 working sets of the main lift of the day and 1 of the supplemental lifts. But I have a good amount of time and enjoy going to the gym. I have made the most gains of my life with this style of programming.

The main caveat to this training is that you really must be able to fail without risking injury. Generally people use machines with this program, hence Arthur Jones inventing the Nautilus machine. I think this is especially true for lower body movements. You do not want to have a back squat or a deadlift in this program.

I started using the Jay cutler template for working sets/reps lately and I like it.

I lift 3 days a week (2 upper and 1 lower). Each workout is 18 to 21 total sets. Each working set is 12 reps. I'm done in 45 minutes and and recover in a day. Do walking on off days. At 49 I'm maininging mass/strength and not beating myself up like I used to chasing big numbers with heavy weight

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I started using the Jay cutler template for working sets/reps lately and I like it.

I lift 3 days a week (2 upper and 1 lower). Each workout is 18 to 21 total sets. Each working set is 12 reps. I'm done in 45 minutes and and recover in a day. Do walking on off days. At 49 I'm maininging mass/strength and not beating myself up like I used to chasing big numbers with heavy weight

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Can you give more details about your routine? TIA

Example of upper body day

Warmup

Couple warmup sets

Incline DB press. (3x12 at a weight where you nearly fail on 3rd set)

Slight decline Db press (3x12}

Flies (can do cable or dbs on a bench (3x12)

Tricep pull downs (3x12)
Tricep Kickbacks (3x12)
Pushups (3x12 1 set wide/1 set close /1 set medium)

5 sets of farmer carries with kettlebels (45 seconds each with 30 sec rest)

Non-linear increase in hypertrophy the closer you train to failure

New metaanalysis showing that training to failure promotes non-linear increases in hypertrophy. Strength gains were not affected by how close to failure you train however

That was great thanks for sharing that.

Did a full body 30-10-30 routine today. I was feeling out starting weights so it’ll be adjusted next time.

Each set starts with a 30 sec negative, 10 regular reps followed by another 30 second negative. Weight should be around 80% of something you could normally hit for 10 reps.

Each movement was 2 sets of the 30-10-30.

Seated Machine Chest Press
Machine Flys
Machine Tricep Extensions
Machine Curls
Seated Machine Shoulder Press
Seated Machine Lateral Raise
Leg Extension
Seated Leg Curls
Calf Raises
Seated V-Bar Cable Rows
MAG Bar Lat Pull-downs
Hack Squats

A little over an hour since I was trying to figure out what to do..

I’ll probably ditch the hack squats and try to be more intense with the Extensions and Curls.