Weight Training a la Mike Mentzer/Arthur Jones

[lordbd]

Bullies who strength train,

I've been getting back into lifting over the past few months. I used to cycle between 3x10 and 5x5 plans, but my curiosity has led me to start doing the HIT thing. I've read through some books and set up my own sort of half-assed Mike Mentzer workout, hitting the gym twice per week and lifting heavy, to momentary muscle failure (when I can make myself do it) for only 1 or two sets. I've played around with some forced negatives and pre-exhaust stuff too.

Are there any other HIT junkies here on the forums? I'm hoping to use this thread to kick around ideas, training strategies, and anecdotes.

[Krijgsman]

As far as I have learned, HIT is a body-building protocol, not an athletic strength training protocol. So... you know, whatever that means.

[lordbd]

I guess it depends on who you talk to. Some strength and conditioning coaches are into HIT from what I've heard and Body By Science has chapters on training for different sports. Strength is strength as far as I know.

[Mister]

Just a little bit of information.

Arthur Jones is the founder of Nautilus: What I like to call the Plaguebringer.

It brought in all the shitty fitness buzz equipment and isolation machines.

HIT is a bodybuilding sort of thing.

Yeah strength is strength, you'll get strong on 5x5 HIT or 3x10 given enough time.

But which will you get STRONGER on?

[lordbd]

Aha! The key question! Single set v. Multiple set research has been pretty equivocal but the most recent well performed meta-analysis showed 2 sets to be optimal. I'm doing the HIT thing because
...honestly I got interested at first because I like Mentzers 'stache.

[Lindz]

HIT may be the chun of strength training
http://drsquat.com/content/articles/hit-hammer

[Mister]

It was a rhetorical question mate.

Volume and time under tension promote more hypertrophy.

In other words. Long but not so heavy does more for mass.

Short and iintense does more for strength.

An example of 3x10, here the time under tension is longer, the weight is lighter, and the volume is larger than 5x5.

5x5, time under tension shorter because reps are less, weight is heavier because you only need to lift it 5 times, and the total volume is less than 3x10.

But you'll get strong on both I believe. 5x5 is more optimal if your main goal is strength.

That's my opinion.

[erezb]

It was a rhetorical question mate.

Volume and time under tension promote more hypertrophy.

In other words. Long but not so heavy does more for mass.

Short and iintense does more for strength.

An example of 3x10, here the time under tension is longer, the weight is lighter, and the volume is larger than 5x5.

5x5, time under tension shorter because reps are less, weight is heavier because you only need to lift it 5 times, and the total volume is less than 3x10.

But you'll get strong on both I believe. 5x5 is more optimal if your main goal is strength.

That's my opinion.

Do you think, that the same 5x5 routine is optimal for all muscle groups?
My friend (a certified fitness trainer) thinks you should alternate between programs every so often so to get the best results. What do you think about that?

[erezb]

It was a rhetorical question mate.

Volume and time under tension promote more hypertrophy.

In other words. Long but not so heavy does more for mass.

Short and iintense does more for strength.

An example of 3x10, here the time under tension is longer, the weight is lighter, and the volume is larger than 5x5.

5x5, time under tension shorter because reps are less, weight is heavier because you only need to lift it 5 times, and the total volume is less than 3x10.

But you'll get strong on both I believe. 5x5 is more optimal if your main goal is strength.

That's my opinion.

Do you think, that the same 5x5 routine is optimal for all muscle groups?
My friend (a certified fitness trainer) thinks you should alternate between programs every so often so to get the best results. What do you think about that?

[erezb]

I for one thinks the HIT program is too complicated, you need to "psyche yourself" for every set, because you got only one. It doesn't allow you to go to the gym, tired and absent minded and just work out, every work out needs to be with this "go for broke" mentality because you have only one chance, one set.....
My opinion is to do it on days you are well rested and your head is in the game..why not. But i would definitely keep doing the 3x10 and 5x5.
Another option is to try it on one muscle group. Like on a day you work your pecs for example, and see how it goes.
When i was lifting a lot, my best results of strength and volume came from an old routine i got from my dad. I would start with a nice worm up set, sometimes even two, than go for 80% than 100% than 70%. I'll try and get a minimum of 6 reps for the max set.