Jones’ theory was that performing brief but intense sets with maximum effort was what it took to achieve hypertrophy. Jones claimed to have never knew of Zander when he came up with HIT.

Related: How to Develop a Dramatic V Taper - Tips, Tricks, and Results Although Jones is primarily known as the founder of HIT, it’s believed by some that HIT can be traced back to the 19th century and a doctor named Gustav Zander who created a method of training similar to HIT. High Intensity Training was originally made famous by Arthur Jones in the 1970s. You perform this set to absolute failure. Whereas high volume training calls for several “work sets” where you push yourself to stimulate muscle, HIT calls for the lifter to perform 1-2 “warm up sets” with light to moderate weight before performing a single, all out work set. It was once popular during the golden era of bodybuilding, but now it only takes the spotlight when a new superstar is discovered and preaches about its greatness.Īs the title of the article tells you, I’m talking about High Intensity Training and from here on out, it will be referenced in its abbreviated form of “HIT”. Let's cover a training style that has been proven to be successful, but is only discussed and used periodically. However, just because one way works doesn’t mean it’s the only way. If you’re waiting for the knock on protocols like this, you’re going to wait a while because it obviously works. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12 in hopes to break down muscle tissue, so you can use nutrition and supplementation to recover and grow. 3 sets of 10, 4 sets of 12, most training systems out there are what is known as high volume.

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