Maximum Progress with Little Volume
High- Intensity Training (HIT) is a proven training method for combining maximum muscle stimulation with short but extremely intense training sessions. It was developed in the 1970s and later perfected by bodybuilding legend Dorian Yates. In this article, you will learn how HIT works, what principles it is based on and how you can implement Dorian Yates' training plan as part of an effective program bodybuilding.
The History of HIT Training
HIT was originally developed by Arthur Jones, the inventor of the Nautilus training equipment. He believed that muscles grow optimally through short, high-intensity loads, rather than endless sets.
In the 1980s, Mike Mentzer , a bodybuilder and Mr. Olympia competitor, popularized the HIT method. Mentzer believed that one set to absolute muscle failure was more effective than multiple sets at submaximal intensity.
In the 1990s, Dorian Yates, six-time Mr. Olympia (1992–1997), popularized HIT. He reduced volume to a minimum and trained at extremely high intensity.
The Basic Principles of HIT Training
Few sets, maximum intensity
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Few sets, maximum intensity
→ Only 1 work set is performed per exercise until absolute muscle failure.
(Nowadays, it is more common to do 1 'all in' set with fewer repetitions ( e.g. 5-9 reps ) and then 1 ' backoff ' set with slightly less weight and more repetitions ( e.g. 10-12) per exercise.)
• Slow, controlled repetitions
→ No swinging movements to maximize the tension on the muscle.
• Progressive overload
→ Every workout must bring an improvement (more weight, more repetitions or even better quality of execution).
Want to take intensity to the next level? Learn how drop sets in bodybuilding can push your muscles to the limit and help you get the most out of your training!
Dorian Yates' HIT training plan (“Blood & Guts” )
Dorian Yates trained 4 times a week and performed only one real work set per exercise – after a warm-up set.
Training split (4 days per week)
Day 1 – Chest & Biceps
• Incline bench press (machine) – 1×6–8
• Flying (Machine) – 1×6–8
• Dips – 1×6–8
• Scott Curls – 1×6–8
• Hammer curls – 1×6–8
• Concentration Curls – 1×6–8
Day 2 – Back & Rear Shoulders
• Sweater (machine) – 1×6–8
• Lat pulldown tight – 1×6–8
• Barbell rows – 1×6–8
• Deadlift – 1×6–8
• Reverse Flys – 1×6–8
• Shrugs – 1×6–8
Day 3 – Break
Day 4 – Shoulders, Triceps & Abs
• Shoulder press (machine) – 1×6–8
• Lateral raises – 1×6–8
• French Press – 1×6–8
• Triceps press (cable) – 1×6–8
• Leg raises – 1×15–20
• Crunches – 1×15–20
Day 5 – Legs
• Leg extension – 1×6–8
• Squats – 1×6–8
• Leg presses – 1×6–8
• Leg curls – 1×6–8
• Standing calf raises – 1×6–8
• Seated calf raises – 1×6–8
Day 6 & 7 – Break
Conclusion: Who is HIT suitable for?
HIT is ideal for experienced athletes who want to achieve maximum muscle stimulation in a few sets. However, it requires extremely high mental and physical intensity.
Beginners should first perfect their technique before starting HIT. For those who want to achieve maximum results in minimal time, HIT remains an effective method in bodybuilding and fitness training.
Integrating HIT into a well-structured bodybuilder fitness plan - much like the methods popularized by legends such as Dorian Yates - can help you perform at the level of a true bodybuilder pro.
