Training Basics: High Intensity Training

Over the decades there have been a lot of popular training methods to help individuals build serious size and strength.


We’ve seen (and tried ourselves):

  • 10x10
  • 8x8
  • 3x10
  • Full body splits
  • Bro splits
  • Upper lower splits
  • Push, Pull, Leg splits


In that time, we’ve learned one big lesson -- THEY ALL CAN WORK.


High volume, low volume, bro split, frequency, etc…every training system can work. BUT, each one is only as effective as your effort.


Today, we highlight a training system that was created as a rebuttal to the high volume ways of the Schwarzennegger glory days of bodybuilding -- High Intensity Training (HIT).

What is High Intensity Training (H.I.T.)?

Popularized by IFBB Pro Mike Mentzer, High Intensity Training (HIT) promotes the idea that you only need to train three days per week, with each workout only lasting about one hour.


Mentzer believed (as many others do) that there are two ways to train -- hard or long. It is impossible to do both.


Basically, you can either spend two hours in the gym doing “volume training”, OR you can beat the ever-living piss out of a muscle in a brief amount of time and get on with your life.


Mentzer believed that if you are truly training hard every set of your workout, it would be impossible to sustain that extreme level of effort for a prolonged amount of time.

How to Use High Intensity Training (H.I.T.)

Due to the extreme stress on both the mind and body, high intensity training is best reserved for single-joint movements or those performed with machines/cables.


In a nutshell (after warm ups are complete), you’ll perform one set to all-out failure. After you can no longer perform controlled reps with a full range of motion, you’ll utilize one (or more) set-extending technique to completely and utterly exhaust the muscle fibers. This includes:

  • Drop sets
  • Forced reps
  • Partial reps
  • Isometrics
  • Rest-pause


Each workout contains a small number of exercises since you are giving each exercise maximum effort. By doing this, you reduce time in the gym and maximize training efficiency. The trade-off is that it is very demanding on the mind and body as it requires extreme mental and physical fortitude to continually push your body to failure.


For these types of workouts, you’ll want an extreme pre workout, like Executioner.


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