HIT Truths

[John A. Casler]

Since I provided a list of HIT Myths, it is important to begin listing the HIT Truths also:

HIT Truth #1 = Intensity is the Key Element to a Strength Conditioning and Hypertrophy Program

HIT Truth #2 = Intensity will provide efficiency over Duration

HIT Truth #3 = Intensity can only be measured at 100% and 0%. The impediment to measuring any other percentage (such as 50%) is that their is no agreed upon scale as to what 50% Intensity might be. This may be something to dial in in the future.

HIT Truth #4 = Higher Intensities will provide "higher percentage" results. This means, given the same amount of training time or duration, the activity of the higher Intensity will provide a superior stimulus.

HIT Truth #5 Any Rep Maximum performance (1RM, 4RM, 20RM, etc) can be considered 100% effort, and 100% Intensity to that activity with that load/force. This is also true of other tests of 100% ability, and intensity, such as 100m Sprints, or maximum height vertical leaps.

HIT Truth #6 = Intensity is always rated on a moment by moment basis, but placing or building these performances into a rep, or set, workout, or series of workouts can be termed "High Intensity Training" as long as the "relative" performance parameters are stated. That is, one could have HIGH Intensity Sprinting, or 1RM weight training. One could also have High Intensity Super Slow with rep speed parameters. It is important however to not lose sight of the method of measuring 100% intensity, which is the production of work and or power to duration.

HIT Truth #7 Your Intensity, like your 1RM is only based on your present ability.

[growl]

I like this, John. How many "truths" can we come up with? It will be interesting to see the reception these "truths" will get on some other HIT boards.
I actually got into a debate not long ago on another board when I said that intensity was paramount. I was told it was typical HIT dogmatism. Of course, it's an important element to all who train and not just HITers, I explained, to no avail.

admin said:

Since I provided a list of HIT Myths, it is important to begin listing the HIT Truths also:

HIT Truth #1 = Intensity is the Key Element to a Strength Conditioning and Hypertrophy Program

HIT Truth #2 = Intensity will provide efficiency over Duration

HIT Truth #3 = Intensity can only be measured at 100% and 0%.

HIT Truth #4 = ?? More to come

[John A. Casler]

Hi Jeff,

Yes. I am leaving for Las Vegas in a couple hours so I won't be able to continue this list until next week.

As far as the importance of intensity, I think one needs to understand that "intensity" is just the level of stimulation produced, as measured by the performance output.

We already know that higher intensity, provides a higher level stimulus, so when we talk of "INTENSITY" being the most important element, that doesn't necessarily mean it has to be maximum at all times, but it has to be recognized that the level used will determine the result to a large degree.

That is why I have put forth a stronger call to HIT devotees to evaluate the various intensity levels that occur in various types of training so that the trainee has a "real" idea as to how effectively he/she is loading their body.

growl said:

I like this, John. How many "truths" can we come up with? It will be interesting to see the reception these "truths" will get on some other HIT boards.
I actually got into a debate not long ago on another board when I said that intensity was paramount. I was told it was typical HIT dogmatism. Of course, it's an important element to all who train and not just HITers, I explained, to no avail.

admin said:

Since I provided a list of HIT Myths, it is important to begin listing the HIT Truths also:

HIT Truth #1 = Intensity is the Key Element to a Strength Conditioning and Hypertrophy Program

HIT Truth #2 = Intensity will provide efficiency over Duration

HIT Truth #3 = Intensity can only be measured at 100% and 0%.

HIT Truth #4 = ?? More to come