The Muscle Couple has now done three weeks of HIT Training provided to us by  Markus Reinhardt.

OMFGx1000!

High Intensity Training (HIT) is the hardest, intense, and focused type of training we’ve ever done!   And so far, the MOST PRODUCTIVE!!!

An entire session lasts no longer than 30 minutes!! (And that’s with TMC training together)

The feeling you have over your physical being is just incredible.  It’s as if all the blood in your body is flowing into the targeted muscles you’ve just trained.  The feeling lasts for hours afterward.  In fact, our BMR is so jacked up, you feel energy for hours after the session ends.  We recommend you don’t train in this style after 8PM if you want to sleep at night!

When you train in HIT fashion, every single rep of every set must count.  You must be able to focus on each repetition utilizing proper form and cadence.  The mental fatigue produced in concentrating so intently is something you have to get used to.

TMC is now learning through first hand application the HOLY GRAIL to PHYSIQUE ALTERATION is PROPERLY CONTRACTING MUSCLE FIBERS.  Your body must become neurally efficient at squeezing the target muscle for 2 seconds(enervating every cross sectional fiber)consistently rep after rep to build skeletal muscle.  If you can learn to do this on every set and every rep, you won’t believe how fast your appearance will change.

If you’re an advanced trainee, you probably think you understand this already.  Think again.  It’s not easy.  Things get in the way.  Using too much weight, improper cadence and tempo when performing reps, or just a momentary loss of focus and before you know it, you’re flying through the set not even close to contracting the fibers as intended.

As we will repeatedly say, training in HIT fashion requires enormous self discipline, focus and neural coordination.  None of it is learned until  you train this way for a while.  We’ve only been training in HIT fashion for 3 weeks now and we still learn something new on every set.  Often times the slightest distraction can cause a loss of focus and before you know it, you’re not training in the fashion necessary to make HIT work.  It’s why having a Master Teacher to offer assistance is a must.

We’re trying to capture all the finer nuances and subtleties offered by our HIT Master Trainer- Markus Reinhardt.  Markus was personally trained by Mike Mentzer himself.  Mentzer was known as one of the original voices of HIT training and wrote the seminal book HEAVY DUTY.  At the time it was written, its theories were in direct opposition to most established weight training principles and lore.

Mentzer was a prolific independent thinker and we recommend reading his book or any of his many writings on training and life.  (We will have much more on this widely debated and discussed topic of “multiple set vs single set training” in future blogs)  Suffice it to say, we think there is a lot of dis-information and confusion over true HIT training and how it compares to multi set training.

We need to emphasize what kind of incredible resource Markus is regarding his training knowledge and intellect.  He has been practicing HIT for over 12 years and he is a master at not only teaching the principles but also demonstrating them. Markus is a stickler for getting the most of out every rep.  He will gently assist and spot to make sure you learn to contract your muscle fibers to positive failure.

Again, even advanced trainees can sometimes struggle with learning how to do this on every set.  His skills and advice are just invaluable.  (Much more on Markus soon as he is coming out of retirement at 40 to defend his Muscle Mania Title from years ago-TMC is also entering this same competition(our very first one)

In TMC’s humble opinion, you have to train with Markus for a week to realize the effort and skill necessary to train in HIT Fashion.  Markus showing  you is much better than him telling you on the phone or by email.  And much of it, no matter how advanced your training capacity, is something you have to see and hear to actually learn and apply.

Markus is truly an amazing trainer.  WE RECOMMEND HIM TO ALL OUR READERS.

He is available for Online Consultations and one on one sessions in Los Angeles or Las Vegas.

There are other HIT Master Practitioners around the world we’ll be identifying and referring to in future blogs.

<TMC Side Note> Jay attempted to perform HIT when he was 24 years old after reading Mentzer’s book.  He always believed the science behind the methodology, as it stood out from “accepted dogma”.   He didn’t have the benefit of a JEDI HIT Master to teach or demonstrate how to do it at the same time period. Eventually he just gave up believing only “Genetically Gifted Bodybuilders” would ever attain success utilizing the principles espoused.  He is very thankful(even though 15 years later) to have figured out he was DEAD WRONG!

<TMC NOTE>We have been editing a bunch of videos of our HIT Training and will post them in a series on the site emphasizing everything regarding the science of HIT:

• the HIT Master Practioners
• the Best Websites
• the Forums
• the Objectors
• Single Set vs Multi Set Debates

Our goal is to give HIT Training it’s proper due.  And we believe we will.

We are also firmly convinced anyone can use this style of training to attain their physique goals.  And in all honesty, who wouldn’t want to have an awesome physique in only 90 minutes of training a week?

HIT Training is perfect for busy professionals, and other people whose time is incredibly valuable.  For folks who train in a home gym, this program can also be adapted to conform to your equipment.

The Muscle Couple needs to set the record straight regarding HIT Training:

If you can learn to make each and every set count.  If you can perform the exercises in controlled fashion, putting all your focus and energies into every second of every rep(no matter how much your body is telling your mind to quit)with a goal of  increasing your reps or weight from week to week(training session to training session), the gains you will realize will shock you.  SHOCK YOU!

We are both blown away with what is happening to our bodies.   As many of the readers of this blog understand, we don’t make statements like that very often.  But don’t take our word for it.  Just check us out our pics as we progress week to week.  We’re in contest preparation now and we both believe we’re going to take our physiques to a whole new level by contest time in early November. (More on that soon)

There is no doubt, LESS IS MORE when it comes to HIT Training.

<TMC HIT NOTE>We don’t want any of our readers to think this type of program is too hard. Not even close.  We’re also not using “too much weight” or “loading our spine” in potentially harmful ways.  Our training is challenging but definitely fun.  We look forward to every session.   In reality, we’re reducing workout session time by HALF.  Sure we’re increasing the intensity, but isn’t TIME really what matters to most of us?  It definitely means a lot to us with the Muscle B’s. (Alexandra and Gabriella)

Less time in the gym gives you more time in your personal life to spend with family, friends or surfing the world wide web.  And at the end of the day, the results you will achieve training in this fashion, will not be rivaled.  That’s our opinion, but we’re confident anybody who ever gives this type of training 3 months of effort,(also utilizing the tutelage of an HIT Master Trainer) will wholeheartedly agree.

To give you an idea of the intensity of our efforts, we’ve inserted some photos(some are video stills) from all 4 days of the training from the first couple of weeks.  Take a look at our faces and you should be able to grasp how incredibly intense our sessions are. (This will also be detailed in fully edited video soon,  so WE CAN SHOW WHAT HIT TRAINING IS ALL ABOUT!)

TMC’s HIT WORKOUT

Day 1 Tuesday:

Chest

• Nautilus Chest Press warm up and then 1 Set (4′ Eccentrics)till Failure and then 3 Negative 10 Sec Holds(You must learn to maximally contract chest fibers as you finish the concentric portion of the movement-Once you can fully “fire” or enervate your deep wall chest muscles, your chest musculature will CHANGE-Male or Female)
• Nautilus Chest Fly Machine-No Warmup 1 Set 1 Full Rep and Quarter Rep to failure
• Hammer Incline Press with 10′ Concentric and 10′ Eccentric

Triceps

• Dip Machine-1 Warmup Set + 1 Set til Failure with 3 10 Negative 10 Second Holds
• Cable Pushdown-1 Warmup Set + 1 Set + Quarter Rep til Failure

Abdominals

• Nautilus Crunch Machine 1 Warmup Set + 1 Set and Quarter Rep till Failure, then 5 second rest and continue with normal reps until failure again
• Reverse Ab Thrusts til Failure super setted with Ab Crunches (Holding plate behind head)

<TMC NOTES> Every workout Markus will change certain parameters.  Sometimes we’ll superset to pre-exhaust the chest fibers. ie Do the fly Machine til positive failure and then immediately into one of the chestp resses.  Markus is a big believer in focusing on the down(eccentric)as he says this is where the “growth zone” occurs.  He will vary the eccentric from anywhere from 10-60 seconds!  Until you perform 60 second Negative Holds in successive fashion, you haven’t trained as hard as you thought you could. 

Abdominal training with Markus completely dispels all rumors about anything you’ve ever thought you knew or understood about training abs.  If you can do 10+ “Contracting Your Rectus for 2 Seconds” ab crunches on the Nautilus Crunch Machine with 200 pounds or more, you’re abdominal wall is thick, etched and hard.

Day 2 Wednesday:

Back

• Bent Over Barbell Rows or Hammer Rows- 1 set of 6-12 reps to failure plus static hold to failure on the last rep.
• Nautilus Pullover Machine or Dumbbell Pullover on decline bench- 1 set of 6-12 to positive failure followed by a 1 set of Reverse Grip Pulldowns at 6-8 reps to failure (important here is to do them in superset fashion with less then 5-8 second rest if possible!)
• Negative Chin Ups-1 Set til Positive Failure utilizing body weight and then 2-4 Negative 10 Second Hold Chins(videotape will prove how amazing this exercise is for your entire upper back and core-This is amazingly hard but productive)
• Lower Back Hyper Extensions- 1 set of 8-15 reps to positive failure-utilizing resistance of up to a 25 pound plate behind the head (this exercise is a little too delicate in order to perform negatives or static failure due to potential lower back injury risk.)

<TMC NOTES>We are growing to love training back in HIT Fashion.  Wow!  This workout will change anybody’s back musculature quickly.  You can’t imagine how crazy 10′ Negative Chin’s are after your back has already been blasted from 3 previous HIT sets.

Day 4 Friday

Delts

• Side raise machine or dumbbell laterals seated (Markus prefers machine) – 1 set to failure, 6-12 reps..make sure to hold the static at 2 seconds each and lower slow of course – reach positive and static failure then ..
• Superset with Shoulder press machine…6-8 reps to positive failure plus a slow 10 second negative!
• Upright Rows with Rope-1 Set Til Positive Failure focusing on the 4′ eccentric and 2′ positive.  Smooth and controlled contracting the rhomboids at the peak.
• Rear lateral raise machine or dumbbell rear laterals….8-12 reps to positive and static failure.
• Add Shrug Machine if Traps need improvement (same reps and tempo as Upright Rows with Rope)

Biceps

• Straight Bar Curls or Hammer Machine Curls 6-12 reps to positive failure plus static failure.
• Reverse Grip Bar Curls to failure using a cheat/preacher bar (6-12 reps) If you’re not getting stronger each workout, drop it. You might already over train your arms because they are used on all exercises.  Over training with regards to biceps is very common.

<TMC NOTES>This is our favorite HIT workout due to the amazing upper torso pump in every region of the shoulder capsule.  If you asked 95% of trainees if they believed a shoulder workout with only 3 sets in it could CHANGE THEIR SHOULDER LINE APPEARANCE COMPLETELY, they’d answer emphatically, “NO”!  We challenge anybody who reads this blog to come train Delts with us to find out.

Day 5 Saturday

Quads and Hamstrings

• Leg Extensions (8-15 Reps) supersetted with Leg Press (6-8) reps to failure.
• Squat Machine or Hack Squat Machine 8-15 reps to failure.
• Leg Curls seated or laying 8-12 reps to failure with static failure. (60 Second Static Holds on Leg Curls are “Interesting”)

Calves

• Seated raises 8-15 reps to failure and static failure plus some partial reps till your calfs basically fall off…lol…supersetted with…
• 1 set of standing calf raises 12-20 reps to failure..also add static failure set to the end.

<TMC NOTES>This workout is amazingly intense but productive.  Your quads and Hams are pumped for two days afterward.  The first couple of leg training sessions give you DOMs (Delayed Onset Muscle Soreness) for a couple of days afterward until your body gets used to them.(GET STRONGER as FIBERS GET THICKER).  Training legs intensely is a prerequisite for HIT Training.  You can always customize your approach  based on your own unique wants and needs.

Example: If you don’t want your legs to explode out of your pants requiring you to buy expensive new work clothes<GRIN> you will back down the amount of weight you lift or potentially do a heavy leg workout every 3rd workout.  Markus understands the importance of adaptation to training around your lifestyle and unique situation.(As will any competent HIT Trainer)

We hope this post will serve as a modern day guide in understanding how to practice HIT Training.  Hopefully dispelling some of the rumor and innuendo when it comes to training in real HIT style.

We believe all folks regarding of training level or condition can train in HIT Fashion.

We will be writing often over the remaining portion of this year and going forward about how it’s changing our physiques and lives.  Videos are also coming soon along with a resource post pointing everybody to the main sites to read and learn more about HIT Training.

We encourage all of you to give it a try or to reach out to us with questions regarding anything related to HIT Training.

Check back every week to watch our bodies undergo an HIT TRANSFORMATION. 

As always, thanks for reading and viewing our blog!

MIHWCS