The H.I.T eBook
Its finally here! The complete guide to High Intensity Training. A no nonsense guide to how to work out in a high intensity style, full of hints & tips based on all the knowledge accumulated over 30 years of high intensity training sessions and personal training workouts.
The book includes multiple routines, specific exercises to target weaknesses, tips on the best way to perform each movement (where to place your hands, how to focus the movement, what your elbows should be doing etc), how to avoid the pit-falls, how frequently to train, how to maximise your results, indeed everything you wanted to know to ensure that your training hits the peaks you want.
It's a H.I.T BodyBuilder's Bible
Details of the 16 chapters, including chapter titles, a selection of example paragraphs etc, are available below for you to sample . To order click the buy now tab above, go to checkout, pay, then download .
Sample the first few lines from each chapter:
In an ideal world why would this book even be needed? In a word.... CONFUSION.
It doesn't matter what time I go to the gym (any gym for that matter) or what day, because I see the same things going on. Nobody is training hard. This is despite the fact that we all go to the gym to train. The guys with the great physiques aren't the guys . . .
Chapter 1: What is your bottom line?
I bet you have a friend who is either married or in a serious relationship. This person is also seeing countless women behind his partner’s back. Basically he wants to have it both ways. Sooner or later his partner/wife is going to find out and it won’t end pretty. Before the inevitable, he needs to decide what he really wants. What is his bottom line? Does he want a partner/wife or to be seeing loads of women? He cannot, however, have both!
Some natural guys come to the gym six days a week. They do the typical training routines of the pros. . .
Chapter 2: Principles (which apply to us all)
Overtime we need to train harder and smarter. We need to employ ever more intense training techniques and compensate for them with either more time off between workouts or ever briefer sessions.
You can never train too hard, only not leave enough time between workouts for recovery and growth to take place.
Understand that the harder you train, the less you can do. Performing low intensity work leaves you feeling unfulfilled and frustrated. You try to compensate by performing ever more low intensity sets on many different exercises, figuring that something in it all has to work. . .
Chapter 3: Recovery/recuperation, and growth
Muscles recover and then grow outside the gym, between sessions, providing you allow enough time. You recover and then grow, in that order, every time. Both take time, after all they are active processes. If you are growing, it stands to reason that . . .
Chapter 4: Your Structure
A productive set is not just about going to failure, beyond etc. It's about doing everything to make each rep as productive as possible. So, the perfect set involves first setting up your structure/posture. People talk about how when you squat you should . . .
Chapter 5: Warm up sets
Mentzer/HIT/Heavy Duty critics just love this one! Maybe Mentzer didn’t stress it enough but he did raise some interesting points. If you were to train chest first, start your warm up with some light rotator cuff work. Do not go to failure on these. I choose a weight and do four reps with on each arm, then six, then eight, then finish off with ten. Next, I do a set or two of light, medium width pulldowns to the front, then a set of light lateral raises. After this, I’m ready to warm up the chest. I do three warm up sets and then do my ONE working set. This is the only warm up I do until it comes to biceps., for which I do one warm up set. . .
Chapter 6: Rest between sets
If you read about Arthur jones training Casey Viator in the early 70’s, he did full body workouts, going from one exercise to the next, carrying each set to failure. I read one interview with Casey where he described himself feeling like he was close to a heart attack at the end of the workout. . . .
Chapter 7: What makes a good HIT set and how many reps?
Let me start with 'the ending'. The ending of a HIT set should always be the same, regardless of how you got there. Namely, you should have reached failure. This could be failure to be capable of lifting the weight (positive failure), failure to hold the weight (static . . .
Chapter 8: Pre exhaustion - is it even needed?
This is a classic intensity technique, invented, so bodybuilding folklore lets us, by the late Robert Kennedy. Robert Kennedy wrote several bodybuilding books in the 80’s and was editor of the famous bodybuilding magazine, Musclemag International. . .
Chapter 9: Training the various bodyparts
Let’s split this, for the sake of argument, into upper and lower chest. We could get seriously bogged down with upper outer pecs, inner upper pecs etc but let’s not. I’ve done an article on duplication but it’s worth repeating that there is no point doing incline barbell press and following it with incline dumbbell press. Its duplication. It’s that simple! And it gets worse. What will flat flyes do after flat bench presses? . . .
Chapter 10: A Typical HIT Routine
The following is an upper/lower body split. The number of days off between workouts is an individual matter but if you did upper body on Monday, I wouldn’t want to see you in the . . .
Chapter 11: Full body workouts
These are fine in their own right but if someone is really pushed for time, has an unpredictable schedule, then these are ideal. . . .
Chapter 12: Proven 'Real World' Routine
I stress with every client, and every person I train that I want them to become their own HIT expert. I have stressed in this eBook that you are free to create your own routines as long as you stick to the principles. I have to accept that your particular choice of exercise or split may not be my choice but I know that it is you who has to do the training, not me. . .
Chapter 13: Testosterone
There are several hormones we need to pay close attention to if we want to make optimal progress. These are testosterone, oestrogen, insulin and cortisol. When it comes to muscle growth, strength and recovery ability, Testosterone is The King. We can get high (and very high) levels of it through injecting steroids but there are things we can do to raise our levels, to optimum levels, naturally. . . .
Chapter 14: Diet
Lets not over complicate this one. Aim for a gram of protein per pound of bodyweight so if you weigh 200lb, make sure you get at least 200g of protein a day. 200g of protein = 800 calories. The average man needs around 2500 calories a day so that leaves 1700 calories to be had from your energy sources. Doing zero carbs is very difficult and less than 100g can be classed as low carb. . .
Chapter 15: Q & A
Why do one working set of an exercise?
Why do 2? If you plan to do one set, you are mentally geared up (sorry, bad choice of phrase) to give it 100%. If you knew there was a second you risk pacing yourself, and both sets would suffer. One set works but only if you do too.
Compound movements v isolation movements?
Compound movements for size, isolation for shaping…….NO. Both, if used correctly, will build size. There is no scientific reason why an isolation movement should not stimulate growth. If you feel incline flyes more than incline presses, use them. It’s you that has to do the workout, not some expert who writes in a magazine.
Partial reps? . . . .
Chapter 16: Taking it to the next level
There is a saying "do what you've always done and get what you've always got". Well, when we first start in the gym, yeah, remember the day when you first walked in? We didn't really know what we were doing, we had maybe read a few muscle mags, a few articles, but we were not really sure. But, the gains came! . . . .
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