[Week 26's Topic]- HIT vs. Volume training

**warriors** · 11-02-2005, 12:39 AM

The is prolly one of the most debated topics on any forum you visit.

Which one do you think is better for mass and/or strength gains??

What kind of results did you see from using HIT??

What kind of results did you see from using Volume??

Discuss

pammiejoe6 · 11-03-2005, 01:00 PM

ok so basically the question is about HIIT versus lifting?

**warriors** · 11-03-2005, 01:30 PM

Quote:

Originally Posted by pammiejoe6

ok so basically the question is about HIIT versus lifting?

No its about HIT(High Intensity Training) vs. other training. You must be thinking about HIIT which is a type of cardio.

chlaxman · 11-03-2005, 03:07 PM

I never really got into the idea of HIT training because I didn't like the principles that it follows. I lift because I love to do it as well as the results I can get from it. If I could, I would lift like 6 days a week, but of course that would lead to overtraining and CNS problems, so I don't. HIT is not attractive to me because you barely spend any time in the gym. Does it work? Well it did for Metzger, but I have my doubts if it would work to the scale that Max-OT, volume training, HST, or periodization works for large amounts of people.

pammiejoe6 · 11-03-2005, 06:38 PM

Quote:

Originally Posted by warriors

No its about HIT(High Intensity Training) vs. other training. You must be thinking about HIIT which is a type of cardio.

ohhhhh YUP...thats what i was thinking about...sorry!

hmm...all my workouts are high intensity to me...hahaha....

im gonna bow out of this conversation since i know nothing about the differences between HIT and other training...hahahaha

bye!

**bubba g** · 11-03-2005, 07:04 PM

You really can't say one is superior to the other. Everyone is different, and not everyone responds the same way to a particular training method. Myself I do high volume for some bodyparts, and HIT style for other bodyparts because it is what my body responds best to. But that is not to say it would work good for someone else. The best thing to do is experiment, and over time you will find out what works best for you...

**DJSTARER** · 11-04-2005, 02:03 AM

HST blended with some Max-ot is the way to go. That is:

-Train three or four times per week.
-General full body workouts with 8 exercises using compound movements.
-Monday and Thursday put 4 of the exercises towards chest, tri, delts.
-Tuesday and friday put 4 of the exercises towards your back.
-All days you train, dedicate 2 exercises to your legs
-The remaining 2 exercises for each workout should be dedicated to the opposite of that used for 4. That is, when you do 4 exercises for cheset, do 2 for back and 2 for legs.
- Use strict for while in the high rep reange part of each HST cycle.
- Once you get down to the 5 rep ranges, use principles of Max-Ot. That is, cheat a little to get that overload.
- Last but not least, always keep periods of strategic deconditioning every 4 or 8 weeks (8-12 days off).

Basically, you can do a similar breakdown. The key is to do full body workouts each day, with 1 or 2 sets for each exercise (depending on whether you can handle the volume) and put emphasis on a different muscle group each day.

This has been awsome for me in the past. Give it a try. Big time size, and some strenght.

Don't Forget your multi

**Grunt76** · 11-04-2005, 03:24 PM

15 years in training here, 14.75 of which were naturally.

I respond well to volume but I like HIT for PCT. Volume is nice if you like to lift and I don't know anyone who's been lifting for a while who doesn't enjoy it...

But I have noticed that the more mass I put on, the less volume I need to do well with and the less it takes to send me into overtraining. I think it has also a lot to do with age, as getting close to 40 your "normal" hormonal environment is closer to what it is in PCT at 22.

So I'm guessing that past a certain point in muscle size, the workouts begin to look more and more like HIT unless using assistance.

Well that's just my take on it...

silent_circus · 11-06-2005, 01:30 PM

Look at my program, thats probably closer to HIT isnt it?

**Grunt76** · 11-06-2005, 04:33 PM

Yep that's pretty much textbook HIT. Well maybe Mentzer would do a 3-split but yeah, that's it. You lift for strength, right?

silent_circus · 11-06-2005, 04:52 PM

Quote:

Originally Posted by ss01

Yep that's pretty much textbook HIT. Well maybe Mentzer would do a 3-split but yeah, that's it. You lift for strength, right?

For the most part, but size is also good. That's why i split by muscle group, and not by push/pull.

**Grunt76** · 11-06-2005, 05:13 PM

At your age [and size, I'd think, unless you are a total freak] I'd think if you want size you could seriously up the volume. Do a hard & heavy set, then a couple more in the 8-15 rep range, for size. How long do your workouts last, anyway?

Highest reps for Calves (20+), Delts (15), Quads (12).
Lowest reps for Lower back, Abs, Biceps.

These rep recommendations are based on muscle fiber density, the densest ones benefiting more from higher reps. These muscles are stronger than others pound for pound, but also have less glycogen stores, pound for pound. Working higher reps lets them adapt to greater glycogen storage and blood flow, making them bigger.

You might also want to try "carry for distance" for grip. Grab heavy dumbells and walk back and forth along the gym.

silent_circus · 11-06-2005, 05:31 PM

Quote:

Originally Posted by ss01

At your age [and size, I'd think, unless you are a total freak] I'd think if you want size you could seriously up the volume. Do a hard & heavy set, then a couple more in the 8-15 rep range, for size. How long do your workouts last, anyway?

Highest reps for Calves (20+), Delts (15), Quads (12).
Lowest reps for Lower back, Abs, Biceps.

These rep recommendations are based on muscle fiber density, the densest ones benefiting more from higher reps. These muscles are stronger than others pound for pound, but also have less glycogen stores, pound for pound. Working higher reps lets them adapt to greater glycogen storage and blood flow, making them bigger.

You might also want to try "carry for distance" for grip. Grab heavy dumbells and walk back and forth along the gym.

My workouts vary anywhere from 45 minutes to one hour.

I'm actually not that big... 5'7, 170 fairly lean pounds. I could easily bulk past though. I dont mean to brag, but my deadlift has always been really great. I've always been a standout in it. My bench and squat arent that impressive actually.

The reason my routine is the way it is now, is because I have a personal trainer at my gym. The personal trainer is at no cost to me, he just owns the gym. He's a powerbuilder who benches 500 unshirted and hes just an all around strong guy.

**Grunt76** · 11-06-2005, 07:55 PM

Ah well then, he must have a plan for you. Listen to him then. Good for you.

silent_circus · 11-06-2005, 08:01 PM

Quote:

Originally Posted by ss01

Ah well then, he must have a plan for you. Listen to him then. Good for you.

Thanks.

11-02-2005, 12:39 AM	#1
warriors The world is yours Join Date: Apr 2005 Posts: 1,134 Recipes: 0 Rep Power: 29	[Week 26's Topic]- HIT vs. Volume training The is prolly one of the most debated topics on any forum you visit. Which one do you think is better for mass and/or strength gains?? What kind of results did you see from using HIT?? What kind of results did you see from using Volume?? Discuss __________________ Not Around...

11-03-2005, 03:07 PM	#4
chlaxman Pro Stature Join Date: Jun 2005 Location: Maine baby Posts: 585 Recipes: 0 Rep Power: 8	I never really got into the idea of HIT training because I didn't like the principles that it follows. I lift because I love to do it as well as the results I can get from it. If I could, I would lift like 6 days a week, but of course that would lead to overtraining and CNS problems, so I don't. HIT is not attractive to me because you barely spend any time in the gym. Does it work? Well it did for Metzger, but I have my doubts if it would work to the scale that Max-OT, volume training, HST, or periodization works for large amounts of people. __________________ Tempora mutantur, et nos mutamur in illis. :weight_li :dumbells: :bed2:

11-04-2005, 02:03 AM	#7
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,914 Recipes: 0 Rep Power: 109	HST blended with some Max-ot is the way to go. That is: -Train three or four times per week. -General full body workouts with 8 exercises using compound movements. -Monday and Thursday put 4 of the exercises towards chest, tri, delts. -Tuesday and friday put 4 of the exercises towards your back. -All days you train, dedicate 2 exercises to your legs -The remaining 2 exercises for each workout should be dedicated to the opposite of that used for 4. That is, when you do 4 exercises for cheset, do 2 for back and 2 for legs. - Use strict for while in the high rep reange part of each HST cycle. - Once you get down to the 5 rep ranges, use principles of Max-Ot. That is, cheat a little to get that overload. - Last but not least, always keep periods of strategic deconditioning every 4 or 8 weeks (8-12 days off). Basically, you can do a similar breakdown. The key is to do full body workouts each day, with 1 or 2 sets for each exercise (depending on whether you can handle the volume) and put emphasis on a different muscle group each day. This has been awsome for me in the past. Give it a try. Big time size, and some strenght. Don't Forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

11-06-2005, 01:30 PM	#9
silent_circus Amateur Join Date: Jun 2005 Location: Iowa Posts: 88 Recipes: 0 Rep Power: 3	Look at my program, thats probably closer to HIT isnt it? __________________ :hooligan:

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11-03-2005, 01:00 PM	#2
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,162 Recipes: 0 Rep Power: 84	ok so basically the question is about HIIT versus lifting?

11-03-2005, 07:04 PM	#6
bubba g Moderator Join Date: Sep 2005 Posts: 3,163 Recipes: 0 Rep Power: 177	You really can't say one is superior to the other. Everyone is different, and not everyone responds the same way to a particular training method. Myself I do high volume for some bodyparts, and HIT style for other bodyparts because it is what my body responds best to. But that is not to say it would work good for someone else. The best thing to do is experiment, and over time you will find out what works best for you...