A Common Sense, Systematic Approach To HIT

A Common Sense, Systematic Approach To HIT

Joe Mullen
Fitness Scientist

Common sense and a systematic approach to exercise are the keys to exceptional results when fitness training. Of the two, common sense is the most difficult to apply to a fitness program. Instead, many trainees blindly follow programs supposedly responsible for the results obtained by the "champions."

The truth is the champions owe their exceptional development first of all to genetics; they picked the right parents. Some of us did not and no amount of training will make us a physique or strength star.

Yes, we can all improve, beyond anything we realistically imagined. For that reason alone, fitness training is worth it. But our goals must be realistic. Otherwise, all our training will produce is discouragement and disillusionment.

Present day magazines that cater to barbell training serve a valuable purpose: they attract many people to fitness training. But, their usefulness ends there. The majority of products and programs they recommend are not realistic. They appear to take a stand against steroids; but they feature articles that discuss steroid dosage and give you the name of which steroids are popular; they claim to be fitness magazines but they sell useless products such as sauna wraps and rubber waist belts to "sweat the fat away."

When will the hypocrisy end? Probably never! Every ten years or so, a new generation picks up the banner dropped by discouraged trainees who have decided to call it quits. So, succeeding generations become cannon fodder in the war on muscles. And the circle continues.

Common sense is a product of experience and like exceptional muscular development, genetics plays an important part. Some trainees will never be capable of applying common sense to their exercise program. They will continue to vacillate between scientific training and hogwash.
In the process, valuable time is wasted. As you know, time once wasted, cannot be recaptured. It is gone forever.

Your common sense is tested as you read the concepts discussed in this book. No doubt, you will wonder why I can make what seem to be contradictory statements about sets, reps, and speed-of-movement. If you are the type of person who "needs to know" EXACTLY how many reps to do or how much weight to use, you may become unnerved when I tell you to use whatever repetition system you like best.

There is no magic formula when it comes to repetitions. No one knows which rep system works best; various studies have produced different recommendations. While most disagree on which rep system works best, they agree that it takes several reps to properly prepare and warm-up the muscles for an all out effort.

This indicates that a one set to failure program should use a rep system that is in the middle range; performing enough reps to prepare the muscle for maximum contraction, followed by enough reps to "fire" an adequate amount of muscle fibers.

Following this line of reasoning, you can see that it would require three or four reps to prepare the muscle; perhaps more reps would be required for those of us over 40. Then it would take several more reps to sequentially contract enough muscle fibers to make inroads into your strength potential.

This would dictate a total rep requirement of probably eight reps minimum, given certain genetic factors, it might only require four or six reps--or it could require as many as ten. How can anyone say for sure what each of us require? We are individuals and have individual requirements.

That's why I say that there is no magic formula when it comes to a repetition system. Use whatever system you enjoy, allowing for proper warm up and muscle contraction. The same goes for sets, speed-of-movement, and range-of-motion.

Come as close as you can to the recommendations in this book, but keep in mind that a slight variance in any of these factors will not "make or break" your progress.

Your progress will be determined more by systematic training than by a particular system of sets or reps. Systematic Training means: scientific, orderly, and methodical training. But not necessarily following a certain sequence of exercises or training every other day, like most trainees

From my perspective, methodical training means: applying your mind and body as a unit within each set and rep. Thinking "into" the muscle, controlling and contracting it mentally as you perform the movement; concentrating 100 percent on what you are suppose to be doing, not letting your mind wander from your purpose when exercising, which is: to give as much of your mental and physical resources as you can on that day, at that time, within that exercise.

Most of the time, you will be capable of giving 100 percent; at other times you will fall short. Welcome to the real world. Very few among us are capable of maximum effort each and every day. Ideally, we should be but realistically we will not be. If you have a day like that, just do the best you can, and forget about it. Live to fight another day. Believe me when I say: It will all work out for you, in the long run.

By keeping accurate records you will be able to tell if you are actually progressing or just think you are. Use the workout cards and measurement cards provided in this book. They will allow you to accurately measure your improvement in several ways.
In general, if you are getting stronger and leaner, you are heading in the right direction. Good luck in your training and remember that you should compare yourself with your greatest competitor, yourself. Don't worry about how you compare to others.

We are all in the same race; unfortunately, we all start from a different starting line.

Such is life.

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