HIT Contributions to Bodybuilding:
1. Whole body routines - training the entire body in one workout.
2. One to two sets per body part.
3. Training to failure.
4. Brief workouts lasting less than an hour.
5. Eccentric lifting for hypertrophy (also known as "negatives"
.
6. Doing repetitions at a prescribed cadence. Doing a two second positive with a four second negative, for example.
7. Periodical lay offs from training.
You'll recognize that some of these contributions are present in HST today. The following are taken from the Official HST Method:
1. One to two sets done to failure: "Sets will be limited to 1-2 per exercise. There is no problem with a single set per body part as long as it is a maximum effort and/or the rep tempo and form is strictly controlled or the weight is extremely heavy preventing further sets."
2. Whole body routines: "Each muscle group should be loaded 3 times per week."
3. Use of negatives: "HST utilizes, when practical, eccentric workouts for 2 consecutive weeks. "
4. Occasional lay offs: "Following each 6-8 week cycle, a one-week period of Strategic Deconditioning should be taken during which no, training should be performed."
The above components are all part of HST because they are backed by research. However, in most instances the research was validating what HIT had already been prescribing for years before studies confirmed them. To give you a sense of contrast here is what bodybuilding routines typically looked like, pre-HIT:
1. Working out one or two bodyparts per workout, often doing 4 - 6 workouts per week.
2. Multiple sets per bodypart from 5 to 15, sometimes more.
3. Workouts often lasting more than an hour.
4. Eccentric lifts were unheard of.
5. Periodic lay offs were also unheard of. Bodybuilders often did more when results were not forthcoming.
Many people still lift like this. Some of them successfully, others not.
Know your roots.
-QP