The Rebirth of HIT - artykuł

zapodaje link:
http://www.t-nation.com/readArticle.do?id=508353 

Jones initially recommended as many as 16 exercises, each performed one set to failure, three times per week. This eventually proved to be too much overall exercise. Mentzer went the other extreme: consolidated routines, some of which required only 3 or 4 exercises to failure, once every 10 to 12 days. This was too little for maximum results, at least for the average trainee.

My New HIT routines apply between 7 and 12 exercises per routines, one set to failure, twice a week. ....

....heh sam na to wpadłem

To sa jakies tam odczucia tych panow nie potwierdzone naukowo.
Czytalem na stronie Mentzera na forum, ze pod koniec zycia zalecal cwiczyc raz na miesiac:).
A ogolnie o HIT nie sadze najlepiej.
Nie lubie przeciazac CUN.
Tu masz krytyke HIT i HD z HST FAQ.

To understand any comparisons to HIT or HD use the following definitions:
Intensity = percentage of voluntary strength. In HIT terms it is equal to “perceived effort”.
Maximum capability - maximum voluntary strength
HST does not equal HIT. Except perhaps that they both have an H and a T in their acronyms.
- HIT's measuring stick is based on strength (performance).
- HST's measuring stick is based on growth (size).
- HIT is based on how hard it feels to lift a weight.
- HST is based on progressively loading the tissue.
- HIT's goal is fatigue.
- HST's goal is hypertrophy.
- HIT is based on a philosophy of stress.
- HST is based on the physiology of muscle cells.
- HIT came from the imagination of Mr. Jones.
- HST came from the research of dozens of independent researchers.
Understand that it is not necessary to train at 100% voluntary strength levels to stimulate "growth". This is one fundamental difference between Hypertrophy-Specific Training (HST) and HIT. HST is designed only to stimulate growth. Strength of course will increase as well during HST training but this is not the primary goal of the method. It isn't necessary to push against a weight that won't move (due to load or fatigue) to induce the necessary strain to muscle that leads to growth.
After years of training I realized that I would never get any bigger training the way I was unless I could get stronger, but I couldn't get any stronger until I got bigger. I had to discover a way to get bigger without getting stronger first. The HST method allows a person to get bigger before they get stronger. Accomplishing this is dependent on frequent loading (hitting same muscle at least 3 times per week), rapid progression in loading (mandatory increase in weight every workout), and Strategic Deconditioning (a week or so completely off to allow the muscle to become vulnerable to the training stimulus).
HIT training takes this "deconditioning" too far. They think the muscle is "recovering" when it is actually past recovery and beginning to decondition thus allowing the stimulus to work the next time the muscle is trained. Unfortunately, the rate of growth is greatly dependant on the frequency of the stimulus. So with HST you hit a muscle at least 3 times as often as with HIT, and growth is greatly accelerated.

Zmieniony przez - kilobb w dniu 2007-10-06 10:12:05

Próbowałem HST i nie byłem zadowolony z tego jak wygladam. Sylwetka miała typowo masowy wygląd. Przy HIT mam lepsze rezultaty, siłowe i jesli chodzi o wygląd sylwetki, mięsnie są wyrażnie zarysowane, twarde. Jak robiłem negatywne powtórzenia przy HST, zanotowałem zero postępów jesli chodzi o wymiary. Rosłem jedynie przy 10tkach i troche przy 5tkach.

Kazdy trenuje jak chce.
Napisalem tylko, ze jesli chodzi o mase miesniowa HST jest najlepszy.
Oczywiscie wg autora HST i mnie np. bo sam stosuje:)
Jesli Tobie bardziej odpowiada HIT to cwicz tym systemem.
Pozdro

moja propozycja jest taka ( do tych co trenowali zarówno HST jak i HIT ):
wpisujcie jakie były wasze postepy i który system uważacie za skuteczniejszy?

ps, moze by ktos zrobił jakas ankiete w stylu HIT vs HST ???

Nie wiem.
Ja stosuje HST i jestem zadowolony.
HIT jest dla mnie nie do przyjecia ze wzgledu na cwiczenie do upadku a co za tym idzie permanentne przetrenowanie.
Lapy mi drzaly, serce walilo, zle spalem.
To samo tyczy sie FBW.
Po cyklu HST nie mialem takich objawow. Poprostu dobrze mi sie cwiczy i sa efekty.
Pozdro