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(Peak_Power @ Jan. 10 2007,01:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The prinicple of training to failure with regards to hypertrophy and strength gains is just bunk, its been conclusively proven.
Its also been proven that the body does not need to fully "recover" before you work out again, so the prinicples of HIT are not based on science or physiology. HST is.</div>
I wouldn't say conclusively, it's still rather debated.
Some of the principles are founded in science, such as "specificity", if you train to failure specifically you will get better at training to failure and hence if the loads are increasing as well then naturally you will also get stronger but, this is more of a strength/endurance adaptation.
Just be careful on how you interpret this and relay it to others, the "body" does need to recover, muscle tissue on the other hand can be reloaded quite soon or constantly. Since the whole body is involved in lifting the higher the stress on the whole body the longer the recovery times, therfore HST manages the training better by avoiding chronic failure training, using only the volume needed and progressive loading to allow higher frequency of training without having to use long recovery times before reloading.
Just in case no one has ever seen this (then obviously they aren't reading the FAQ, man are they missing out) let me quote something here that may help with this issue of HST vs HIT
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><span style='color:red'>Pre-existing Concepts that HST Refutes:
• A muscle must be fully recovered before you should train it again.
• You should not train a muscle that is sore (DOMS, not injury).
• You must never train a muscle on consecutive days. (i.e. train the same muscle everyday)
• The concept of "Overtraining" in general as it applies to bodybuilding.
• You must train with maximum "intensity" to elicit significant muscle growth.
• You should not use eccentric training on a "frequent" basis.
• You must change your exercise selection regularly in order to "confuse the muscle" into continued growth.
• You must hit a muscle at every angle in order to adequately train it.
• Muscle Fatigue is the primary indicator of having triggered the growth signal
• You must effectively isolate a muscle in order to train it effectively.
• You can train a muscle in such as way as to change its natural shape.
Pre-existing Methods and/or practices that HST Refutes:
• Training a muscle no more than once or twice per week.
• Training less frequently as your "intensity" increases.
• Adding weight only when you can complete a certain number of additional reps at that weight. (This is a fundamental difference!
• Training to failure every set and/or workout (If you don't how would you know if you can perform additional reps at that weight yet?)
• Forced reps
• Performing several "obligatory" exercises per body part per workout
• Performing multiple exhaustive sets per exercise
• Changing exercises to "confuse" the muscle.</span></div>
