page_title: High-intensity training
section_title: HIT and other training routines
hierarchical_section_title: High-intensity training / HIT and other training routines
caption_attribution_description: Luis Javier Rodriguez, made for wikipedia, might be found on a future at my website, http://www.coroflot.com/yupi666
context_page_description: High-intensity training is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.
context_section_description: HIT will target a single body part with one or two exercises, and generally a single set of 6-10 reps for upper body exercises and either 8-15 or more commonly 12-20 reps for lower body exercises, done to momentary muscular failure. Deadlifts usually have a rep range of 1-5 reps.
  Cadence for a HIT workout is supposed to be smooth, but not always Super Slow. A standard HIT cadence is usually 3-1-4-1.  For clarity, here are two examples of how the cadence would be for an exercise. On the Lat Pulldown exercise the cadence is as follows: 3 seconds pulling down (Positive movement), followed by a 1-second pause & squeeze (at full contraction), followed by a 4-second return (Negative movement), followed by a 1-second rest. This completes 1 rep.
  On the Barbell Squat the cadence is as follows: 4 seconds lowering the bar (the Negative movement), followed by a 1-second pause (at the bottom), followed by 3 seconds raising up the bar (the Positive movement), followed by a 1-second rest at the top.  This completes 1 rep.
  HIT stresses intensity over repetition. Many weightlifters will use a HIT routine to help break a 'plateau' - meaning they will use HIT temporarily when another routine stops giving desired results. Some HIT trainees will use HIT exclusively as well - Arthur Jones believed HIT was all that was required.
  Different strength training authors from Ellington Darden and Mike Mentzer to Dorian Yates and Gordon LaVelle have called their system HIT, with each individual having credited Arthur Jones for the formulation of its basic tenet principles. However, there has never been a clear and consistent guideline on how to utilize HIT. Darden advocated full body routines, while Yates recommended to split the workouts into four different sessions a week. Mentzer believed that no more than one set to muscular failure per body part was all that was required, yet Yates and LaVelle believed that more than one exercise per body part is necessary to get complete development as a bodybuilder.
caption: A deadlift
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