The HIT FAQ (3/3)
Robert Spector
recommended.
Now where the difficulty comes into play is how many repetitions to perform.
If we use the general guideline of 8-12 repetitions at a 6 second repetition
speed, that works out to a range of 48-72 secs. If you are using a 10/10
protocol, that would work out to *approximately* 2-4 repetitions. However,
assume that you have found from the methodology of the previous section that
your "optimal" time for a set should be 30-42 secs. How many repetitions?
Don't fret about being precise on this one. 2-3 reps is fine, you won't
go wrong. An 8/8 protocol might be better in some cases actually depending
on the range of motion.
Super Slow's margin of safety is also unsurpassed, according to Hutchins.
High-velocity repetitions generate impact forces that reverberate in your
joints and connective tissues. Depending on the particular exercise,
high-velocity repetitions may also produce a "backlash" effect. This can
result in being rammed beyond your point of comfortable stretch, which
increases the probability of injury.
As far as "optimal" speed of the rep - nobody can answer that question.
Hutchins claim to have identified the ideal speed of movement, but there is
no conclusive evidence that he has. The only thing that is known with
certainty is that slower speeds are safer and more efficient in terms of
maintaining tension on the muscles and stimulating muscular growth.
------------------------------------------------------------------------
You can obtain an informational packet on Super Slow (tm) which contains
the following:
PACKET CONTENTS:
1. The Super Slow Certification Program - flyer on Super Slow certifications
and seminars. Certification Testing is $295 and seminar
is $200. Testing, seminar and preparatory workshop is $495. Everything takes
place in Florida.
2. Article called "Shear Forces? or Sheer Nonsense?" by Hutchins.
3. A copy of The Exercise Standard (the official publication of the Super
Slow Exercise Guild, Inc.).
NOTE: For subscription info call (407) 695-7589 or write:
The Super Slow Exercise Guild
POB 180154
Casselberry, Florida 32718-0154
4. A flier for membership to The Super Slow Exercise Guild, Inc. (annual dues
are $50 - although I think this includes the quarterly newsletter
noted in #3).
5. An order form for "Super Slow -- The ULTIMATE Exercise Protocol" 2d ed.
If you want it, it costs $25.00 plus another $4.00 for shipping and handling
(U.S. and Canada). The mailing address is the same, except that it should be
sent
to "Media Support" instead of "The Super Slow Exercise Guild."
Checks should be made payable to "Media Support."
A little about his certification program. There's 3 different levels of
certification: Level I, Level II and Master. One of the tests
involves taking him through 10 exercises (which he says takes
about 2 hours - he purposely uses incorrect technique and they have to
make the corrections). That must be part of the Level I Test, as in the
Level II, you spend a week "shadowing" him - as he puts it - as he personally
teaches you 50 exercises.
==========================================================================
IV) HIT Anecdotes
--------------------
i) Who uses HIT?
------------------
High intensity training is NOT some obscure style of training.
It is based on the scientific foundation of muscular growth -
OVERLOAD and PROGRESSION.
HIT is used by a number of universities and professional
teams - it certainly doesn't represent the majority of the programs but it's
used widely enough to be considered a productive form of training. The U. S.
Military Academy has been using HIT for about 20 years now - despite having
several different strength coaches during that time. Penn State and Michigan
have been using HIT for practically the same time - although Michigan has had
the same strength coach, Penn State has gone through several (Dan Riley now
with the Washington Redskins, Joe Diange who was there on an interim basis
and later sent to the Tampa Bay Buccaneers, Chet Furhman who is now with
the Pittsburgh Steelers and most recently John Thomas).
All these men advocated HIT at Penn State and right now. It's interesting
to note that the teams at Penn State
and Michigan had the TOP TWO WINNING PERCENTAGES IN THE COUNTRY this year
(1994).
In the NFL, the Minnesota Vikings, Cincinnati
Bengals, San Diego Chargers, Anaheim Rams, Seattle Seahawks, Arizona
Cardinals, Pittsburgh Steelers and Washington Redskin all use HIT.
(The Redskins since 1981 and the Bengals since the early 70s).
In the CFL, the British Columbia Lions recently began a strength/
conditioning program with assistance by Kim Wood, strength coach of
the Bengals. The results were featured on a local TV broadcast.
In professional hockey, The Pittsburgh Penguins use HIT.
In processional baseball, the Detroit Tigers use HIT.
At the college level, HIT programs are used at The University of Kentucky
(except football), The University of South Carolina, Wake Forest, Villanova,
The University of Toledo, Rutgers University (except football),
The U.S. Military Academy, Providence College, Western
Kentucky, The University of Cincinnati and Weber State, etc.
There are bodybuilders, powerlifters, and athletes from all walks
of life. There are regular people who are just seeking to get
as strong as possible, and obtain the health benefits of high intensity
training like cardiovascular endurance, flexibility, etc.
What the ACSM Recommends
------------------------
The American College of Sports Medicine (ACSM) in its position stand entitled
"The Recommended Quantity and Quality Exercise for Developing and
Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults"
recommends (based on all the available scientific literature) one set
of 8-12 reps of 8-10 exercises for two days/week. Even though this is
recommended for sedentary adults, it is still considered appropriate for
athletes due to the fact that they can typically train harder.
------------------------------------------------------------------------------------------------
ii) What are some Specific Examples of what Athletes use HIT?
-------------------------------------------------------------
The following examples illustrate what some elite athletes, and "average"
athletes have achieved using HIT, and as well show HOW FAST gains can be
made using HIT:
KEVIN TOLBERT - adopted son of Dr. Ken Leistner. As a senior in high
school weighed 185 lbs. Was a 5'9" 220 pound running back at the U.S.
Naval Academy. Ran a 4.5 40. Performed 20 to 23 reps with 375 lbs and
15 x 405 lbs in the bench press at a bodyweight of 230 lbs. Also benched 510
in a legal, competitive style. Performed 30 x 600 lbs in the barbell squat
at a bodyweight of 243 lbs. Recently observed performing 225lb barbell
curls - Super Slow FOR REPS.
Performed 30 reps of 450 lbs in the deadlift in the spring of 1985 at a
Gold's Gym in Philadelphia - IMMEDIATELY AFTER A SET OF 30 REP SQUATS
[weight unknown] taking only the time necessary to change the weight.
Tolbert's measurements were accurately measured as:
33" thighs
20 1/2" arms
52" chest
20" neck.
This man is an incredible physical specimen. He's said to be one of the
strongest, massive 240 lb men on the planet.
JUNIOR SEAU: San Diego Chargers all-pro linebacker.
Workout as reported by strength coach John Dunn in the October
1993 issue of Muscle & Fitness. Unless otherwise noted all exercises
performed for only one set:
EXERCISE REPS POUNDAGE
-------- ---- --------
Neck Flexion (manual resistance) 12 -
Neck Extension 12 x 120
Lateral Flexion (L) 12 x 120
Lateral Flexion (R) 12 x 120
Shoulder Shrug (barbell) 12 x 275
Duo Squat (Nautilus) 15 x 525
Seated Leg Curl 12 x 135
Leg Extension 15 x 200
Leg Press (Hammer) 15 x 855 (no misprint)
Hip Flexion 12 x 50
Situps (on board) 25 x bodyweight (2 sets)
Back Extension 12 x 180 (2 sets)
Bench Press (dumbbells) 10 x 340
Rear Delt 10 x 40
Incline Press (dumbbells) 10 x 240
Seated Row (Hammer) 10 x 120
Seated Press (dumbbells) 12 x 200
High Row (Hammer) 9 x 345
Iso-Incline (Hammer) 12 x 455
MITCHELL "KING KONG" SAMMONS
- 2X National Heavyweight Bando KickBoxing Champion
- Former running back University of Miami
- Olympic competitor in 1984 in the Shot and Discus
Weight: 258 lbs
Ht: 6'2"
Only accurate measurement available: 24" Neck
Lifts:
Bench Press: 625lbs x 1, 315lbs x 65
Incline Press: 405lbs x 1, 315lbs x 40
Leg Press: 1600 lbs x 1
Squat: 1050 lbs x 1
40 yd Dash: 4.4 secs
100 yd Dash: 9.75 sec
16 lbs Shotput: 72'3"
Discus: 229'
Workouts:
Full body - low sets (2-3) for 8-10 reps for 4-5 exercises for upper body,
higher repetitions for lower body. Trains approximately three times a week.
Sometimes less if feels overtraining.
RAY MENTZER: ex-pro-bodybuilder, Mr. America:
January 5, 1983:
Weight: 253 lbs
Arm size: 19 3/4"
After training using one set to failure of eight exercises approximately
six weeks later:
February 21, 1983:
Weight: 260 lbs
Arm size 20 1/8"
In noticeably leaner condition (exact bodyfat % not available)
Ray Mentzer's workout on June 15, 1983 (all Nautilus machines):
Duo Squat: 560lbs x 20
Pullover: 275lbs x 8
Behind-Neck pulldown: 200lbs x 9
Lateral Raise: 290lbs x 7
Overhead press: 200lbs x 11
10 degree chest: 275lbs x 8
Multi Biceps: 190lbs x 10
Lower Back: 400lbs x 12
MIKE MENTZER - Ex-pro-bodybuilder, Mr. Universe (1979), 1st
runner-up, Mr. Olympia (1979). Made the best gains of his
career using HIT. Here's a description of Mentzer's chest
routine used on July 20, 1983:
1. Nautilus 40 degree chest: 300lbs x 6
NO REST,
2. Decline Press, negative only: 325lbs x 10
NO REST
3. 10 Degree Chest: 275lbs x 8
DORIAN YATES - Pro-bodybuilder, Mr. Olympia, 1992, 1993, 1994
Personally trained by Mike Mentzer. Has stated on the record
that he made his best gains using HIT, and in fact uses LOWER
VOLUME than Mike Mentzer ever did.
CASEY VIATOR: Ex-pro-bodybuilder. To this day the youngest man
to win the Mr. America contest at age 18, under the tutelage
of Arthur Jones. Viator in the early '80s supposedly trained with
a much higher volume.
However, Mark Asanovich, strength coach at Anoka High School
in Minnesota and an assistant with Steve Wetzel of the Minnesota Vikings,
was in Gainsville, Florida recently attending a MedX Seminar recently
and ran into Viator.
At a lunch with Casey Viator, Viator has said that he is now training for one
of the Senior Men's National Bodybuilding contests. He's also doing some
personal training in Charleston, South Carolina. According
to Asanovich, Casey is "high intensity through and through" and "back"
to training HIT.
DR. KEN LEISTNER -
374 pound legal bench press at 152 lb bodyweight in 1987.
Leistner is shown in one photograph weighing a solid 230lbs, at
a height of 5'7".
The picture has him at that weight balancing the proverbial glass
of water on his upper chest.
Other official lifts:
---------------------
Deadlift - 660lbs,
Squat - 555lbs x 1, and 255 for 100
Bench Press - 455lbs,
Note: Leistner would BENCH PRESS ONLY ONCE PER MONTH.
There is also a picture of Dr. Leistner doing overhead presses for reps
with a 200 lb WOOD LOG.
GREG ROMAN - 5'8" 235 lb noseguard for John Carroll. Trains 2 days per week,
for a total of 9 exercises per workout.
One recent workout of trap bar deadlifts: 20x455lbs
FRANK SAVINO. 282lbs at 5'11"
Squat - 700lbs x 15
Bench Press - 375lbs x 15
Deadlift - 500 x 40
[Also trained by Ken Leistner using HIT]
JEFF REINEBOLD - assistant coach of the CFL's British Columbia Lions reports
these gains from 6 WEEKS of HIT (i.e., 12-14 exercises, one set to failure):
[Sidenote: Kim Wood, strength coach of the Cincinnati Bengals, was also
instrumental in setting up the program]
GLEN SCRIVENER - upper arm (R) 16 1/8 to 16 1/2
(265 lbs) upper arm (L) 15 7/8 to 16 3/8
chest (expanded) 49 1/2 to 50
upper leg (R) 26 to 26 1/4
upper leg (L) 23 3/4 to 26
O. J. BRIGANCE - neck 17 to 17 1/2
(224 lbs) upper arm (R) 14 3/4 to 15 3/4
linebacker upper arm (L) 14 to 15 1/8
chest 40 1/4 to 42 1/8
waist 33 7/8 to 33 1/2
upper leg (R) 22 1/4 to 25 3/4
upper leg (L) 24 to 25 1/4
Note: This training program was featured in two Vancouver, B.C.,
newspapers as well as two major TV stations.
JOHN WELDAY - strength coach of the Pittsburgh Penguins (NHL). Played
football at Penn State. At one time was about 6'2" and 260 pounds.
Tom Montebell (National Fitness Institute and Exercise Center/Rockville,
Maryland) reported seeing Welday use the entire weight stack during Leg
Extensions on the old Nautilus Compound Leg Machine - WITH ONE LEG AT A TIME.
ROB DRIBBON - In the late 1980s, held the New Jersey State Teenage record in
the bench press: 265 at a body weight of 132 (double bodyweight) in a
sanctioned meet. Dribbon bench pressed twice per week (Mon and Fri) using a
low amount of multiple sets. All other exercises were done HIT style (i.e.,
one set to failure using a 6-9 rep range followed quickly by several breakdown
or negative reps). Trained 3 times per week. Wed workout was done all HIT -
no bench press this day (did one set of negative only dips instead). Workouts
without bench press rarely lasted more than 20 minutes.
TONY ALEXANDER - Princeton University. Has trained exclusively HIT for about
3 years. Currently 6'1" and 217 pounds. Recently measured at 12.18 percent
bodyfat. Averages about 1 hour and 20 minutes of lifting PER WEEK.
Typical bench press has him START with 287 pounds (no warmup) for 9-10 reps to
failure, quick breakdown to 227, quick breakdown to 187, quick breakdown to 137.
UNIVERSITY OF MICHIGAN -
MIKE EVANS - 6'4" 275 pound defensive lineman. Weighed 215 as a freshman.
Performed 8 x 360 in the Hammer Behind the Neck Press.
DESMOND HOWARD - Heisman Trophy winner. Four years of HIT
at The University of Michigan and being trained using HIT with the Washington
Redskins
DEAN DINGMAN - 6' 7/8" 290 pounds, 5.43 40 time.
TOM DOHRING - 6' 6 1/2" 290 pounds, 5.6 40 time.
[Sidebar: trained by Mike Gittleson, strength coach for Michigan. Wolverine
players train only 20-40 MINUTES, two or three times/week.]
WASHINGTON REDSKINS -
JIM LACHEY - 6'6" 300 lbs. Now with another HIT team, the San Diego
Chargers.
JOE JACOBY - 6'8" 315 lbs. Former Redskin offensive tackle.
MATT MILLEN - of the Redskins, "They've always been the strongest team in
the league."
[Redskins train pure HIT style]
EDDIE MUELLER - trainee of Dr. Ellington Darden, mentioned in two of Darden's
books, MASSIVE MUSCLES IN 10 WEEKS, and, BIG.
In 1990, Eddie was put on a six-week HIT course by Darden, which was based
on the Super-Slow protocol.
At a height of 5'8", Eddie went from 172.5 lbs to 192 lbs. Of this 19.5
lb gain in bodyweight, 14.5 lbs was calculated as muscle for an average of
2.42lbs of muscle PER WEEK.
Neck 15 5/8" to 16 3/4"
Upper arm (R) 15" to 15 3/4"
Upper arm (L) 15 1/8" to 15 7/8"
Chest 40.5" to 45.5"
Thigh (R) 23 1/8" to 25 5/8"
Thigh (L) 23 1/4" to 25 5/8"
TODD WATERS - another trainee of Dr. Ellington Darden. Was put through a
six-week HIT program using various modalities such as pure negatives, super slow,
as detailed in Darden's book, HIGH INTENSITY STRENGTH TRAINING.
At a height of 5'11", Todd went from 184lbs to 204lbs. Of this 15.2 lbs
were calculated as muscle. Thus Todd gained an average of
2.53lbs of muscle PER WEEK.
Strength (measured as a 1 repetition max)
-----------------------------------------
Leg Extension (Hammer) 220lbs to 270lbs
Pullover (Nautilus) 150lbs to 190lbs
Bench Press (Barbell) 315lbs to 385lbs
Biceps Curl (Barbell) 135lbs to 165lbs
Other random individuals:
KEVIN ALLEN - 6'5". Increased bodyweight from 312 to 330 in 10 weeks using
HIT.
GREG HUNTINGTON - Penn State football. 6'4". Increased weight from 235 to
260 and decreased bodyfat from 17.1 percent to 16.7 percent in one summer using
HIT.
KEN MOYER - 6'6" 293 Cincinnati Bengal offensive lineman (former University of
Toledo Rocket - another HIT team) performed 14 x 595 on the Hammer
Leg Press.
MARCUS AMICK 6'1". Increased bodyweight from 258 to 265 and decreased bodyfat
from 15 percent to 13 percent in a 10 week off-season HIT program and
DOUG SPIDEL increased bodyweight from 248 to 255 and decreased bodyfat from 17
percent to 12 percent in same program. (University of Toledo)
ANTHONY MUNOZ - regarded by many as the BEST OFFENSIVE LINEMAN IN THE HISTORY
OF FOOTBALL. Member of the Team of the Decade, 1980s. 100 reps with 400 lbs
on the Hammer Leg Press. A true HIT devotee for years.
DARREN CARRINGTON - 6'1" 205 pound cornerback for the San Diego Chargers,
(another HIT squad). Increased bodyweight 20 pounds since turning pro and
training using HIT. Also now has 4 percent bodyfat.
--------------------------------------------------------------------------------
iii) A "Real Life" HIT Anecdote
-------------------------------
The following is a very recent local true life story
of a good friend of mine, Dave, who has switched training to HIT and in
particular the super slow protocol. Dave is studying for his PhD in Industrial
Engineering at the University of Toronto, and is also an amateur kickboxer who
has been lifting weights for years (so I wouldn't tell him his gains are
"psychological").
The following is an excerpt of a letter sent to one of my "mentors":
"I am an old engineering buddy of Robert Spector and he suggested that I send
you a note.
Over the last little while, Rob has been raving about the "super slow"
strength training techniques that you have described to him, so I thought
that I would give it a try. I started training in this manner for the last
4 weeks. I have to admit that it felt strange only working out twice a week
or once every five days. I thought from my surprising increase in weight
that my lack of usual aerobic exercise, such as kickboxing, jogging, was
making me FAT. However, my girl friend, the old pinch test, and my
"reduced-calories-for-recently-less-active-guys" diet suggest that this is
not the case. I believe that I have gained about 7-8 pounds over this
period. I started with 40% less than the usual weight and can now use almost
what I used with Darden's "2 sec up 4 down" training prescription!"
I went through a similar experience awhile back, and others have on the
misc.fitness newsgroup, who have e-mailed me, and written on-line.
iv) Other HIT Anecdotes
------------------------
My fellow Torontonian John Little
used to (I don't know if he does now) wrote a monthly column in the British
version of FLEX magazine. Little told a story about a neighborhood training
partner of his who developed 19" arms doing 20 sets/bodypart, 6 days/week
workouts. The bodybuilder soon gets burned out and disappears. Two years
later the guy with the big arms suddenly resurfaces at a local gym. In a
matter of weeks he's bigger than ever with arms that are called
"too big" by some onlookers. "And he's training differently," say all the
local bodybuilders.
"As it turned out," writes Little, "he was indeed training differently. In
fact the difference in his training could quite accurately be described as
*revolutionary*. He was not heading in the direction of more work. In fact,
he was so far down at the opposite end of the volume scale that Ellington
Darden would have kissed him! He was now training a mere three times a
week and performing a total of 6 sets/workout for only one set/exercise"
True story.
Another story:
In one of the Gold's gyms (going back a few years, obviously) there was
a trainee performing set after set of cable crossovers in an effort to
increase his pectoral size. He was about to do his 15th set when Mike
Mentzer entered the gym. Those were the Mentzer heydays and he was
a pretty awesome specimen, so the trainee stopped his workout to observe
what Mentzer was doing. Mentzer proceeded to perform slow, controlled
movements on the Nautilus Chest Flye until he reached positive failure,
and then immediately went on to the Nautilus Decline Press with no
rest between. The kid watching was awestruck. After this Mentzer's
pectorals were pumped enormously. After shaking his head in disbelief
the kid went back to performing his next set of cable crossovers.
=========================================================================
This FAQ is of course subject to change and revision. If you feel there
should be anything added or changed, please feel free to e-mail me at the
address listed at the top of this FAQ. As many are aware, I have a bad habit
of not returning e-mail, but I can promise that I will read everything
sent to me.
Wishing you the best in meeting your goals,
Rob