Gordon LaVelle's Short And Intense Bodybuilding Training System

Gordon LaVelle's method of training is a highly effective and efficient system for building muscle that focuses of a limited number of sets performed to muscle failure.

Workout Summary

Build Muscle
Split
Beginner
6 weeks
4
30 minutes
Barbell, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

Gordon LaVelle's Short and Intense Bodybuilding Training System, Part 1: You're Only as Good as Your Best Set

Gordon LaVelleGordon LaVelle is the author of Training for Mass, Second Edition, as well as Bodybuilding: Tracing the Evolution of the Ultimate Physique and other titles.

This article is about a highly effective and efficient system for building muscle. It’s a method that has been used by people who won national bodybuilding championships, world bodybuilding championships, and even Mr. Olympia titles. I personally used it to win NPC national-qualifying contests, and I continue to use it to this day.

Dozens of books have been written about this system of training. Countless articles have described it. Yet despite all this, the odds are good that you’ve never even heard of it. The odds are overwhelming that you’ve never used it, or even tried it. And unfortunately, even after reading this article, some of you never will.

Some of you will try this system however, and you may thank me later. I certainly thanked the person who told me about it.

There’s nothing terribly unusual about the method. It calls for no exotic equipment or unusual exercises; nor does it require a special setting. To make effective use of the system, all you need is access to basic weight-training equipment, a strong desire to build muscle, and an open mind. Almost everyone reading this article will satisfy the first two requirements, no problem. The third one is the big stumbling block.

If you’re a close-minded person, read no further. If you’re certain you already know the absolute best way to build muscle, stop reading now. This article is not for you. So go. Now. Yes, you.

If you’re still reading, this means that you’re interested in building muscle, and you have an open mind. You’re willing to look objectively at your existing notions about bodybuilding training, and you’re willing to consider new ideas. So let’s begin.

This style of training mainly resembles a normal bodybuilding workout. It makes use of the same types of exercises, and it’s broken down into sets and reps. But here’s what makes it different from your current routine: this system is based on the age-old adage that quality is more important than quantity. More specifically, it’s based on the notion that for muscle growth, the quality of your best set is far more important than the quantity of all your sets combined. Scientific research has shown that your body will, in fact, determine how much muscle it will add based only on whichever set you perform best.

Your body doesn’t grow when you’re working out. Your body grows afterward. It’s during the workout that your muscles send the message that your body needs to add muscle. In order to send this message however, your muscles had to be put to hard work.

But this message was not sent because you did a lot of sets. That’s not the type of hard work I’m talking about. The message was sent because one of your sets was very intense—more specifically, because the muscles you were training experienced very intense contractions. This is all that is needed to stimulate growth. All the other sets you did amount to little more than calorie-burning exercise. They will not factor into your growth.

You can do 20 sets for each bodypart without adding an ounce of muscle. Your muscles can also grow significantly larger if you perform a bare minimum of sets, as long as those sets are done properly. Unfortunately, a huge number of bodybuilders do the former. They make the mistake of performing lots and lots of mediocre sets. They think that merely banging out x number of sets is the key to muscle growth. They should instead be concentrating their efforts on performing a small number of productive ones.

The people who have used this system most effectively based their training entirely on performing a very small number of highly productive, all-out sets. In fact, to the get the best possible results, after warming-up, they perform only a single set per exercise. Yes, you read that right. Only one set.

This is a sample training routine, using this method:

Day 1
Chest and Triceps
Exercise Sets Reps
Incline Bench Press 1 5-8 or 8-15
Decline or Flat Barbell Bench Press 1 5-8 or 8-15
Close Grip Bench Press 1 5-8 or 8-15
Lying Tricep Extension 1 5-8 or 8-15
Day 2
Back, Biceps and Abs
Exercise Sets Reps
Wide Grip Lat Pull Down 1 5-8 or 8-15
Barbell Row 1 5-8 or 8-15
Seated Cable Row 1 5-8 or 8-15
Barbell Curl 1 5-8 or 8-15
Hanging Leg Raise 1 5-8 or 8-15
Day 3
Quads and Calves
Exercise Sets Reps
Squat or Leg Press 1 5-8 or 8-15
Leg Extension 1 5-8 or 8-15
Thigh Adductor 1 5-8 or 8-15
Donkey Calf Raise 1 5-8 or 8-15
Day 4
Shoulders and Hamstrings
Exercise Sets Reps
Military Press 1 5-8 or 8-15
Side Lateral 1 5-8 or 8-15
Rear Delt Lateral Raise 1 5-8 or 8-15
Barbell or Dumbbell Shrug 1 5-8 or 8-15
Leg Curl 1 5-8 or 8-15

Repetition Ranges - Heavy And Light Days

The repetition ranges are about the same as with traditional training:

  • 5-8 reps on heavy days
  • 8-15 reps on light days.

However, since you’re only doing one set, you’ve got make sure every single rep makes the muscle really work. This is especially true with your last rep. Control the weight. Put as much effort into lowering it as you did raising it.

If you’re like most people, by now you’re thinking that this is all bullsh*t. How the hell can only doing one set make your muscles grow as much as doing five sets? Well, those are your preconceived notions talking. If you really do have an open mind, you won’t base your opinions on pre-existing ideas. If you have an open mind, then you have to accept that the following statement is, at the very least, a logical possibility: the degree of your muscular growth is dependent upon the intensity level of your one best set, not the total number of sets you do. You’ll also consider that two important pieces of evidence support the idea:

  1. The scientific research mentioned above showed that intensity is the only important exercise factor for muscular growth.
  2. A number of people became extremely muscular and won top bodybuilding titles by doing only a single, all-out, highly intense set for each exercise. If the system was BS, then this would not have been possible.

The people mentioned in the second point include former Mr. Olympia winners Dorian Yates and Sergio Oliva; and former amateur world champions Mike Mentzer and Aaron Baker. I promote this type of training because it has also worked extremely well for me. I used it to win NPC national-qualifying contests at a height of 6 feet even and an average bodyweight of 237 pounds. I’m therefore not a smoke-blowing professional writer, or a guy with an average build who says that this training should work, in theory. It does work, in practice. Although I never became professional, I did beat a few future professionals. I started doing single-set training because normal workouts were leaving me worn down, burned out, flat and tired.

You might also now be thinking: if this type of training really does work, then why does almost everyone use a lot of sets? The primary reason is tradition. As the thinking goes, everyone else is doing it; so I should too. No logical foundation is asked for, none is given, and apparently that’s good enough. The second reason is that so few people know about the one-set system, or know enough about it to consider giving it a shot.

The third reason is association. Magazine articles about champions often describe very long workouts that employ a large number of sets. But if you’ve been getting your training advice from magazines, keep this in mind: the articles in muscle magazines are often written by professional writers—people who have never seriously trained with weights, much less competed at a high level in bodybuilding. They don’t care whether the routines they write about have a logical foundation, whether they’ll burn you out, or if they’re even real. Some of the routines are flat-out made up by the magazines. I’ve seen this happen with my own eyes. On top of that, if you think the article written by the reigning Mr. Whoever was actually written by him, think again. A lot of top bodybuilders can barely put a coherent sentence together. A good deal of the time, the articles are written for them by somebody else.

So maybe by now you’ve at least considered trying the method. But you also might be thinking: if you need to perform very intense sets for each exercise, and one works well, why not just do a few more similar sets? Wouldn’t you grow even more? Unfortunately the answer is no. When you train with intensity, you stimulate growth. This stimulation is not cumulative. Two sets are not twice as effective as one. Your body will simply respond to whichever set was more intense.

But what about all the gigantic bodybuilders that perform three, four, five, and sometimes many more sets for each and every exercise they do? It’s true that most massive bodybuilders train like this. However, doing a lot of sets is not why they are so big. They are so big for following reasons—and pay attention, because this is the truest thing you’ll ever read about bodybuilding training: these guys have a combination of great genetics, powerful drugs, hard work, determination, consistency and adequate nutrition. If you have all these things, eventually you’ll get huge too. If you have all these things, the specifics of your workout routine won’t even really matter. Just about any type of training will work—as long as you fulfill all the above criteria.

This is why 1988 USA overall champion John Defendis got huge doing up to 100 sets per body part (no kidding), and why Dorian Yates got huge doing between two and five. It’s why Albert Beckles could do 45 sets for his back—and why Mike Mentzer could get nearly identical results from four or five. It’s also why a lot of huge bodybuilders get away with using sloppy form. If you have the combination of attributes listed above, go ahead and toss the weight around. You’ll get huge anyway. If you don’t believe it, watch some videos of Bertil Fox training.

So if almost anything will work for the right people, why shouldn’t I just stick with what I’ve been doing? The biggest reason is wear-and-tear. Talk to old bodybuilders. Notice how many of them have trashed shoulders and knees, sore elbows, bad backs, and even torn muscles. I recently talked to Ed Corney. He loved frequent, high-volume training, just like Arnold Schwarzenegger taught him back when Arnold competed. Ed told me that back in the 1970s he did two things: he trained, and he trained. He now has two artificial shoulder joints, because he so thoroughly destroyed his originals. He also has visible partial muscle tears. That’s a steep price to pay for having the pleasure of spending long, taxing hours in the gym.

The second reason to consider switching is mental and physical burnout. Overdoing it—also known as overtraining—is the biggest pitfall in bodybuilding. If you overtrain, all your progress will stop and your motivation will slip away. Maybe you’ve experienced this before. The easiest way to overtrain is by doing lots and lots of sets, every workout.

The third reason is time. Typical bodybuilding workouts last two hours, and the most dedicated bodybuilders will train anywhere from five to twelve times each and every week. Obviously this can be a huge investment of time. It can also be tremendously wasteful when you consider that at least equal results can be gotten from a much shorter program.

Huge bodybuilders might tell you that it’s “essential” to use a lot of sets, but since very few of them have a used a low-set approach, many simply don’t know if this is true. They just know that using a lot of sets worked for them. At the same time, if a Mr. Olympia claimed that taking mud baths every night was essential for getting huge, I guarantee that a lot of people would copy him. Mr. Olympia might actually be convinced that the baths are responsible for his growth. He might write articles describing how essential they are. However, this doesn’t make it so.

A lot of people who are against the low-set approach have never even tried it. They simply declare it to be impossible and refuse to consider otherwise. The only way to really know is to try it for yourself. However, if you’re too afraid to stray from the workout you’re current using, do this instead: cut your sets in half. That’s all. If you’re doing four sets per exercise, try doing two good ones instead. I’ve been recommending this initial approach for years, and I’ve never known anyone whose results got worse from doing it. Cut your sets in half and you’ll get results that are at least equal to those of your current routine. The biggest difference might be that you’ll have more energy and greater enthusiasm the next time you step foot in the gym.

Reduce your sets further and you’ll be closer to a level that’s ideal for muscular growth. Cut your sets down to one—one hard, concentrated, highly-intense, all-out set for each exercise—and you’ll be surprised by the results.

278 Comments+ Post Comment

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Posted Sat, 08/18/2018 - 03:15
Mark

Still trying to sell the single set concept I see. No one, and I mean no one, has ever built a great body using just one set. The best bodies were built with volume. Period. Hit sucks.

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Posted Wed, 10/07/2015 - 09:23
cpc

Thanks for this - but when are the heavy days, and when are the light days? Or do you alternate weekly?

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Posted Mon, 11/04/2013 - 08:43
Cormac

Hi guys. I'm wondering how long one should cycle a programme like this, or is it that we should consider training this way permanently?
Also, I think I have torn the cartilage in my knee (yet to see the specialist, but have not been able to bend my knee further than 90 degrees in two months), so not sure if I should do the leg day or not yet. But I think if it's just one set using the higher rep range and light weights it might be ok.. I'd love to hear your thoughts. Regards from Ireland

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Posted Thu, 07/04/2013 - 15:43
Equalizer

Most of the people on this site would b better off performing 2 work sets on each exercise for a while because I no that most of you aren't pushing a set all the way to failure on ur own without someone their pushing you.

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Posted Tue, 05/07/2013 - 15:13
DanielKotas

This article makes sense, but I slightly can't imagine how would I perform this workout, because let's say normally I bench 4 sets with around 6 repetitions and spotter helps me with the last rep. Now, if I want to increase intensity and decrease the sets amount, I would do just one set with bigger weight. But how am I supposed to lift heavier weight if I simply can't? I don't if you understand my question by anyway thanks for the answers.

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Posted Sat, 08/03/2013 - 17:07
Equalizer

If ur using the same weight on all 4 of those sets then ur not using ur 6 rep max weight. U lift as much weight as u can for 1 work set (after warm-up) of 6 or more reps. U don't try to lift more weight then ur capable of using bad form or cheating.

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Posted Tue, 03/26/2013 - 11:32
Recon819

Just did this WO tonight, started with Chest/Tri day. I also want to say up fron that I believe in the theory here and I'm going to stick with it long enough to get what I feel is a valid evaluation - I figure 5-6 weeks should give me at least a fair indication.

I'll only use one exercise here to make my comparison (BB-Decline Bench): Althoug it felt that the WO was great while I was doing it, I didn't feel nealry the pump that I feel when doing more traditional pyramid-style sets - particularly at the end of the routine. Normally, I would do a 135x12, 10x155, 8x185, 6x225, then a 12x175 - 12x115 drop set.

Granted, I have to dial in my numbers for this routine a bit more. I'm also not in any rush to judegement here, I'm going to give this a legitiamte chance because I love the philosophy behind it. The point was made before but worth mentioning again... the simplified nature of this routine lends very well to extreme focus ont the sets/reps - feeling every deliberate inch of each rep, nothing sloppy. I like that a lot!

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Posted Fri, 02/01/2013 - 08:06
Rory

Just tried this work out for the first time, not the sample but the philosophy behind it as I only have free weights but 1 set workout has to be the way forward, my muscles feel more worked then if I had done 16 sets, hats of to who ever thought this idea up, I must admit when I read it I thought it sounds like bollocks but this is a top work out and u have changed the way I train so thank you :)

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Posted Thu, 01/31/2013 - 02:31
JJ

Sir--
I do a reasonably intense MMA workout a few days a week - lots of running, cadio, push-ups, abs and heavy bag. If I go too heavy a day or two before MMA training, I won't get out in one piece... I have been dedicating Saturday to weights (No MMA till Tuesday) and doing all the muscle groups at once. Will this still work? This is the best for my family, work and training schedule. I don't want to waste my time if it's counter-productive. What do you say?

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Posted Thu, 12/27/2012 - 21:59
michael

Is this routine suitable for an ectomorph who has been training serious for 9 months i have added a fair bit of size by doing a routine designed by dorian yates just wondering if this is a more effective routine becuase people say to still within the hypertrophy rep ranges for big gains please help thanks.

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Posted Thu, 12/13/2012 - 10:59
jun buenafe

hi gordon..ive been using this training routine on the gym for almost 3 months and its really gave me a great improvement on my body(im on gaining process ectomorph body type)..i was planning to change my training routine..what would you suggest?i can do workout from monday to friday but not saturday and sunday..can you suggest me my next routine after this?thanks in advance!its really help me a lot..

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Posted Sun, 11/18/2012 - 14:34
Raz

As a complete beginner to gyms and consistent working out, does this still apply to me? Also im still a teen, will that limit me in any way?

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Posted Tue, 11/06/2012 - 11:08
Brad

Hi Lavelle
iF I bench some 100 pounds with spotter on last set( 6 REPS), then if i do this approach of one all set then what should be my weight in that

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Posted Sat, 10/20/2012 - 20:10
Brett

Have a quick question, if I wanted to add a lower back exercise like seated good mornings into the back routine, is it best to do it first, last, or in between another exercise?

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Posted Tue, 10/16/2012 - 13:48
Jesse from CA

WOW..less=more???

What the heck, why not. I'm going to cut down the number of sets by 1/2 to try this. Instead of doing 4 sets I will only preform 2 good ones.

I'm 40 of age, 6'5" 265lbs, and if I can also cut down on the amount of time spent in the gym...that's a no brainer...

Thank you Gordon, I will let you know how it goes.

Jess

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Posted Fri, 09/21/2012 - 23:24
Richard

An excellent article. Age late 60's. Still training. Still learning. Also I bought your Training for Mass, 2nd edition. Have read it twice and it's the best, bar none. Regards.

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Posted Mon, 09/17/2012 - 05:31
Jason

I think a lot of people on this comment board have a false impression that HIT is all about just one set. It isn't. Its about 4-5 warmup sets using weights that are just 10% to 50% lighter than the last 'lift to failure' set. See page 102 of the second edition book. If you do just one set without warm up you will (a) not be following the program and (b) seriously injure muscles groups.

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Posted Thu, 07/04/2013 - 15:40
Equalizer

Jason, U are mistaken. True original HIT that was created by Arthur Jones consisted of 1 single work set performed until failure with no warm-ups. Don't sit there and try to state that if someone doesn't perform warm-up sets there not following HIT. Nothing could b further from the truth. Performing warm-ups is an individual decision as far as how many warm up sets and that is usually tied to how strong a person is whether they want to perform 1 warm-up set or a few.

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Posted Wed, 08/22/2012 - 00:09
Docthal

hey, if your can get equal results using this type of training vs lifting for 2 hours 6 days a week, then that should be enough to prove that it works. Unless you thoroly enjoy lifting, why waste the extra time in the gym when you can just do one brutal set to failure and see the same results?

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Posted Tue, 07/31/2012 - 02:26
Collin Preston

So believe it or not did my first day today and had two people later tell me that I looked bigger. I doubt its that amazing but still a nice coincidence.I'm actually commenting to ask what the name of the scientific evidence for this is? Not trying to question you I just like reading that kind of stuff. Thanks, I can already see the value in the workouts.

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Posted Wed, 05/30/2012 - 09:50
David

How do you incorporate deadlifts into this program? You could make an argument for back day, for leg day and for shoulder day (both work the traps hard). I don't want to overtrain back and traps - what do you think?

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Posted Mon, 05/21/2012 - 09:58
nick

I workout at home, without a spotter. Can I still do this workout? the article states you have to finish on the negative portion of a rep. Could you just to a straight set to positive failure? Thanks!

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Posted Fri, 02/01/2013 - 14:39
Rory

I also workout at at home with no spotter, will be fine just change some excercises to equivilant 1s with free weights, just train ultra slow and keep pushing for every rep its a good workout but its not as easy as it looks, give it a try

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Posted Sat, 05/05/2012 - 05:33
Randy

Sounds to me like I am only going to be working out for about 30 minutes. Is that long enough, even if you are working out wih intensity?

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Posted Tue, 04/24/2012 - 01:03
Adrian

I was wondering how many days of rest is recomended before you repeat this workout.

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Posted Fri, 04/20/2012 - 16:53
Myself

I really like the entire concept shown and following the scientific approach everything seems sound.
I've been trying this out and i have already reached my previous maximum size in quite a short time.
Could be muscle memory though?

I like the workout a lot! So short and so intense! Much better then those long drawn out workouts i used to do!
i stopped weight lifting because of those workouts... overtraining sucks!! so much time spent for no gains,
and the mental effect killed me! With single set HIT i don't have those problems anymore. It's great that i can still
feel the effort being put in although in such a compact timeframe. In that short time i can still get the feeling that i've
been hit by a truck, like that other guy said as well!

So now my target is to get bigger then one of my good friends! You know, the one with seemingly perfect genetics. ;)
I'm an ectomorph btw.

Several questions though:
1)Is there a place where people talk mainly about single set HIT so people interested can get more info?
2)Does this method of training have better effects on size or density?
3)You do decline benchpress? or all three?
4)Don't the benchpresses do enough for the front delts? or are military press still a must?

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Posted Tue, 04/17/2012 - 17:42
Moh

Great stuff man., very helpful. I'm trying this and I have a few questions:

1. Warm-ups - can you clarify on if & how (% of weight) we should be doing warm-up exercises? I saw you mentioned around 3 sets of warm up before. Should they be done a little faster than your 1 set? Are they necessary?

2. For building lean mass, you mentioned doing cardio sometime after your weight-lifitng work out. Would you recommend sprints/interval training? Or just some sort of light cardio?

3. Supplements: I'm taking Glutamine, Protein, and Cell Mass (creatine?), and Jacked (pre-workout)
Am i overdoing it? Don't want to hurt my body..haha.

Thanks a lot man, I'm loving this workout routine

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Posted Thu, 04/12/2012 - 00:17
Nawwal

So mr.lavelle, when i do this workout it only takes me around like 15-20u minutes maybe less...is that normal?
second...can i follow like other muscle building workout but only do one set for the workouts n expect good tesults?..and also would doing one set like make my body less defined..and more mass? Cuz i do like looking a little to ed

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Posted Wed, 04/04/2012 - 12:33
Kreditrechner A...

Great work! That is the type of information that are
supposed to be shared across the internet. Disgrace on the
search engines for no longer positioning this submit upper!
Come on over and consult with my site . Thank you =)

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Posted Sun, 04/01/2012 - 12:49
mike fleeger

I have used this one set workout before but with to many exercises per body part.Now im sarting 1 set an 2 exercises per body part working each body part once a week,it takes me around 7minutes an i feel like a truck has run over me .At 57 years of age this is the only way i can train an recover anymore this workout will make your muscles hard as a rock an very thick ........

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Posted Thu, 03/15/2012 - 10:09
Din0p

I'm kinda new at this so my question is probably pretty dumb, but here it goes... At first i thought that the all-out set consists of whatever number of reps you can perform (to failure... even if that means you do 50 reps), but it's stated that the rep ranges vary from 5-8 and 8-15, meaning you should do a maximum of 15 reps. My question is: what are the disadvantages of doing one ALL-OUT set, meaning that you perform as many reps as you can, instead of 8-15?

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Posted Wed, 03/14/2012 - 12:15
brian

how the hell are you suppose to work your abs by doing 1 set of 5-8 hanging leg raises per week and that's it? I smell something fishy about this one...

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Posted Thu, 12/24/2015 - 21:27
joesantus

1) Abs grow like any other muscle group: a set per week is fine for the person with average genetics.
2) If someone is able to do more than 8 reps, then resistance can be added (such as ankle weights or iron boots).
3) As far as getting ripped abs...well, that's a matter of dieting to lose bodyfat, not high volume/high frequency.

By the way...I'm 59 years old, been drug-free/natural bodybuilding ever since age 16 when I began in 1972.

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Posted Sat, 03/10/2012 - 14:42
Wilfred

How can I deadlift on this program?

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Posted Sat, 03/10/2012 - 14:41
Wilfred

How do I progress on this? Like how would I add weight onto my heavy and light days?

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Posted Wed, 03/07/2012 - 17:05
Lifter

Time varies, depending on experience. My initial HIT workouts took 20-30 minutes, where now I am down to 6-minutes average. Naturally, as your poundages rise and your intensity levels increase, so does your workout time. It's inevitable!

Cardio, if it needs to be done at all, needs to be carefully regulated so it doesn't effect your HIT workouts. Tests have shown, HIT does a terrific job. But if you still want to do cardio use low intensity exercises, for 20-30 mins maximum.

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Posted Mon, 03/05/2012 - 08:21
Wim

How long should a training session last? What should be done for cardio?

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Posted Thu, 03/01/2012 - 17:33
Lifter

Easy...1 set! That is all that's truly needed, providing you train with 100% intensity.

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Posted Mon, 09/17/2012 - 05:28
Jason

This is incorrect. HIT, as described in the Training for Mass book, is actually quasi-pyramid training. As stated on page 102, you can do up to four warm up sets per exercise before you do the 'beyond failure' set. The weights used in sets 1-4 were suggested in the example as 135p, 135, 185, 225 and finally 255 pounds (8 reps). If you do ONE set then you are not following the HIT program. Additionally, you'll end up injuring yourself taking on a huge weight for just one set without warm up.

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Posted Sun, 02/26/2012 - 18:15
cristian

I'M USING 3X5 3X8 HEAVYWEIGHT;HOW CAN I CUT MY RUTINE?????

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Posted Fri, 02/24/2012 - 18:26
Lifter

There is no set time period, though you could make one as I did during the 80's/90's...3 weeks on, 1 week off. Tom Platz did something similar, which is where I copied the idea from. My records show some great gains from an inbuilt rest period. Vince Gironda suggested a similar idea, to "soften up the body". So it has a sound history.

Your body and mind know when it's time to rest up, it's a matter of getting intune to your body and realising when training becomes a grind.

I hope that helps?

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Posted Tue, 02/21/2012 - 08:33
Arj

Hi quick question: How often should you have a "rest week"?

I have been using this method in a 4 day on / 3 day off. Are you saying it is better to do 4 on / 1 off?

I have an issue with tendonitis in my arm therefore rest periods are essential for me. The 1/2 set routines have allowed prolonged training periods without complaint.

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Posted Sun, 02/19/2012 - 10:05
Alex

I'm pretty new at this but i was wondering if you start the cycle again after your day off? Is 1 set enough to gain muscles? Should i do one week heavy and the next week lighter with more reps???

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Posted Thu, 02/16/2012 - 17:39
Leo

Quick question, can I perform these exercises with dumbbells too? The bench press is taken up the majority of the time I'm at the gym.

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Posted Tue, 02/14/2012 - 01:26
Ben S

Hey Gordon

Great workout, provides a much greater intensity and saves time as a bonus. Just wondering if there is a way to split this into a 3 day? Maybe Mon-Wed-Fri if that is possible?

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Posted Tue, 02/07/2012 - 21:42
Adam

Ok, so I have read everything you have written on this page about this workout, but I didn't see anything about warming up. Would you do just a normal warm-up, quick 5 min cardio and stretching, then start the one rep sets, or do you do a 60-70% set of each before you go all out?

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Posted Mon, 02/06/2012 - 17:05
Lifter

Gordon has intermediate routines in his book. But regulated properly, this could work just as well. You have to be careful that you are using the right volume for your experience level. That is the bottom line.

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Posted Sun, 02/05/2012 - 00:23
Kenny L

is there an intermediate version of this?

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Posted Wed, 02/01/2012 - 17:04
Lifter

Two solutions come to mind Chris...1) change to Tue-Fri, so you can train uninterrupted. Or 2) Simply skip the workout. Providing you train HARD! I doubt you'll see any significant loss regardless.

Trying to lose fat while gaining muscle is like shooting two arrows in the air at once, reducing the chances of hitting either goal. You're better off gainmng muscle first, which requires additional calories being muscle is active tissue, then losing fat.

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Posted Sat, 01/28/2012 - 18:17
Lifter

Yes, it is. I have trained HIT for 3 1/2 decades, and it still serves me well, as I grow bigger and stronger. It's all about effort, not duration, and the harder you train, the less you can perform without watering down your efforts...which defeats the purpose.