Post by John A. Casler on Jun 29, 2007 11:37:04 GMT -8
Reaching a higher potential through ROGUE Hit
(and why)
(and why)
Many ask me, why "ROGUE HIT" when most say you can reach your maximum potential by performing a single set to failure?
That is a good question, and I am not "slamming" HIT when I suggest that the single set paradigm will not cause you to reach you maximum potential.
It will simply offer one of the most effective methods to capture a large percentage from less actual training time.
Let me offer a visual illustration.
If you were able to form a mental image of your Potential and Present Condition as two balloons with you in the center.
On your left is this highly inflated balloon which represents your maximum potential and is fully pressurized.
On the right is a slightly inflated balloon, which is your current condition, and has the potential to be pumped up and accept contributions from the "potential" balloon.
As you begin to train, you tap into the potential balloon which is has a lot of pressure to contribute, and gains come very easily, in fact they can happen so rapidly you get drunk with progress and enjoy seeing your muscles get larger and weights get heavier.
You get hooked on rapid progress and want it to continue at the same rate.
The truth is, it does not.
HIT, in its commonly thought of form (single sets to failure, and full body training 3 x a week) has the ability to allow the pressure in the balloons to "equalize".
That is, it can open the connection and create the stimulus to allow a significant portion of your potential to become your current condition.
When the pressure in "your current condition" gets closer to the pressure of your potential "gains slow down" and when the pressures are equal, the gains stop or plateau. These pressures then are regulated by how much stimulus you generate. If you slow down and miss workouts, some of the gains "leak" back into the potential balloon.
This level of conditioning will be different with each person simply due to their genetic potential.
HIT, will take you to this level. It has a training stimulus, that if combined with rest and nutrition, will allow that type of harvesting.
But is can go NO FURTHER.
To go further, you need to create a additional stimulus that can actually reach into that "potential balloon" and EXTRACT a training result.
Up to this point, you have enjoyed what many call "SUPER Compensation".
It means that it seems like the training result, is greater than the stimulus. That is why they call it SUPER, since it is thought that it responds by taking you beyond your former capability, which it does, but only within the confines of a limited amount from the potential balloon.
In fact, it is only a translation and release of that potential balloon. (which is under pressure)
Again I have to say that I am talking "simple HIT". There is some recognition of more advanced HIT training elements, that can reach a bit further.
To cause a greater extraction of the potential, one must create a stimulus that causes "DIRECT Compensation".
That is a result that is not "greater than the stimulus", but a DIRECT result of it. This cannot be done in a single set, no matter how much intensity is employed. Once you have equalized the two balloons, unless you create an "extraction stimulus" that takes from potential and adds to condition, you have reached the potential of HIT in the classic sense.
DIRECT Compensation takes that single set to failure and within the same training session, adds additional sets, that will then allow a DIRECT harvesting of more of the potential balloon, but it is a lot more work, and effort, and the level of intensity is "maintained" at high levels, by performing PR's on the additional sets, which is very similar to "failure" except it is the goal of the set, and may or may not be failure in any given set or session.