In The Beginning
I attended my first bodybuilding competition in 1992 at the Paramount Theatre in Seattle. The guest poser nicknamed “The Shadow” hailed from Birmingham, England. Aside from Arnold Schwarzenegger, I wasn’t super-familiar with many professional bodybuilders. Dorian Yates’ physique utterly shocked the crowd that evening. He instantly inspired this teenage boy and fueled my training for the next decade.
Blood and Guts
Dorian’s training philosophy slowly spread to the masses upon his first Olympia victory later in 1992. Despite non-existent social media, it took off like wildfire after his astounding transformation from ’92 to ’93 en route to his second Sandow trophy. A book detailed his approach to maximizing muscle mass published in paperback that same year under the title Blood and Guts. I revered it more than Arnold’s Encyclopedia of Modern Bodybuilding. It became the bible in regards to my training approach.
Science aside, Dorian’s blood and guts style of training also labelled high intensity training (HIT) took him to six consecutive Mr. Olympia titles. I say “science aside” because modern day training science largely disputes the efficacy of HIT for maximum hypertrophy. In Dorian’s case an all-out assault on the iron, blood and guts style, trumped exercise science. Dorian once told me, “I trained in such a manner as to ensure that on the day of competition it was physically impossible for any of my competitors to have out-trained me.”
HIT Driven (Sample Program)
I recently previewed the first DVD I produced back in 2006 titled, DRIVEN. I watched it mostly to walk back in time to see my daughters at the ages of three, five, and seven – wow, have they grown up! Anyway, DRIVEN provides a glimpse into the second year of my professional career and specifically my prep for the IRONMAN PRO in Pasadena, CA. It closely follows the training routine I used for the better part of the 20’s and early 30’s.
Here is the breakdown:
Monday – Chest & Biceps
- Incline Bench Press
- Flat Dumbbell Press
- Machine Press: Two working sets
- Machine Fly’s
- Unilateral Machine Curls
- Preacher EZ Bar Curls
- Cable Curls
NOTE: After warming up every exercise consisted of two working sets. First set to failure and second set to failure plus forced reps or drop set.
Tuesday – Legs
- Barbell Squats
- Leg Press or Hack Squats (alternating weeks)
- Walking Lunges
- Leg Extensions
NOTE: After warming up every exercise consisted of two working sets. First set to failure and second set to failure plus forced reps or drop set. Only exception was walking lunges.
Wednesday – Off
Thursday – Back & Hamstrings
- Supinated Grip Lat Pulldowns
- Neutral T-Bar Row/Smith Row Superset: Two rounds
- Hammer/Dorian One Arm Rows
- Wide Lat Pulldowns Superset w/Rope Straight-Arm Pulls: 2 rounds
- Lying Leg Curls
- Stiff-Legged Deadlifts
NOTE: After warming up every exercise consisted of two working sets. First set to failure and second set to failure plus forced reps or drop set. Exceptions were supersets.
Friday – Shoulders & Triceps
- Dumbbell Side Laterals
- Cable Front Raises Superset w/Machine Press: 2 rounds
- Rear Delt Machine
- Barbell Shrugs
- Close Grip Bench Superset w/ Machine Dips
- One Arm Supinated Grip Triceps Pushdowns
- V-Bar Pushdown Superset w/Overhead Extensions: 2 rounds
NOTE: After warming up every exercise consisted of two working sets. First set to failure and second set to failure plus forced reps or drop set. Exceptions were supersets.
Saturday & Sunday – Off
NOTE: Overall variations existed in regards to exercise selection. Constants were volume, reps (6-8), training days, intensity techniques, etc. Basically I alternated between a few exercises, but I went hard and heavy every single workout. No waving volume; no deloading.
The Good
A number of benefits correlate with HIT training. First, brief workouts mean less time in the gym for those pressed for time. Sure maximum intensity is required, but 43% of the training week is an off day which reduces the chances for CNS burnout. With one or two working sets per exercise you become acutely aware of how much you save or pace yourself with higher volume programs. It requires some mental adjustments, but your body quickly learns that 100% effort is required because you only get one or two balls-out opportunities before moving to the next exercise.
The Bad
DRIVEN documented the first of my final three years in which I subscribed to HIT. Coincidentally missing from the DVD: leg training. I suffered a slight tear to my right quad a week before we planned to shoot the leg workout for the film. Dorian suffered a biceps tear in 1994 and a career ending triceps tear in 1997. HIT worked well for both of us, but eventually the intensity and heavier weights catch up to you. You can’t go balls-to-the-walls for too long before something snaps. My pec tear in 2009 on my second rep with 500 pounds on bench press was the nail in the HIT coffin for me.
Conclusion
I’ve never been much of a science guy. What works in the gym matters more to me than a scientific journal. I firmly believe HIT took me to the pro level, but it also nearly ended my career. John Meadows’ Mountain Dog Training breathed new life into my workouts by affording me the opportunity to train intensely with less chance of injury. It simply makes way more sense for me at 40 years old.
I still get emails from guys pissing and moaning about how I abandoned HIT. My response: Dorian retired at 35 from a devastating injury. I’m tilling new soil still banging away at the weights at 40. There’s a time and place for various training methods and HIT’s not what’s best for me at this stage in my life. Find the program that works for you, but be receptive to changes over the next couple decades if you want to be lifting, enjoying it and making progress years later.
Have you ever thought that if you included a deload every several weeks that the injuries may not of happened? Dorian himself said he should have let up on pedal the last 5 weeks to the show as he was more prone to injury. Just wondered.
Thanks,
Bill
Excellent question. That's certainly something I should have considered. I do believe a deload would help. Long-term I still think you will hit the ceiling and run the risk of injury. Unfortunately anyone will the mental fortitude to to train like Dorian typically won't see the warning signs of an injury until it's too late.
All the best!
Mark
Wayne
Warm-ups are more often than not feeder sets. Most guys can't drop down on a bench and go balls out with 405lbs without 1, 2 or 3 feeder/warm-ups. Perhaps you're thinking of Heavy Duty/Mike Mentzer, but HIT was largely ascribed to Dorian and having trained with him at Temple Gym in 2008 this article mirrors closely to those workouts. He never did 16 working sets when we trained together.
All the best!
Mark
I labeled my new training protocol IPR / HD
It's much in line with what researches have been studying, while the true basis is founded with client data and feedback. How intense each rep is, and how intense each set is can vary greatly. HIT totally misses the boat on that logic, and that's why it doesn't work well long term.
I love your approach. Science should never be ignored, but testing and refining programming based on it's implementation and real world results is the way to go.
Keep it up!
Mark
In regards to what you did then, what would a typical warm up be like? Like, working up to your sets?
Also, did you ever base your 'top set' off of percentages?
Thanks, Chris
I've often thought of combining H.I.T. with Mountain-Dog types of training. Such as-
Incline BB- work up to one set to failure, then a lighter set to failure
Dips- One weighted set to failure around 8-12
Machine Press- sets of 8s, up to a heavy set where you can't get 8
Flies- 3 sets of 15 with 10 partials at end of every set
Stretch pushups- 1 set to failure
What do you think about an approach like that?
Thank you for your response. If I may also add, I think a lot of trainers that train in a HIT fashion passionately keep a log book. It seems that this is especially tied to HIT and in keeping a log where a person is trying to up their previous performance in reps, weight or both, form eventually goes out the window to beat a number! This is where I think a lot of the breakdown occurs. I train in a similar fashion as you listed above as I will ramp up to a fairly heavy weight and challenge myself for 1 or 2 sets. For example, on the leg press I may ramp up using sets of 8 adding 2 plates at a time until I hit 12 plates for 8 which is pretty heavy and challenge myself the next set with that weight and get maybe 15 reps. Next set I drop to 10 plates and maybe hit 20. I do these challenge/all out sets every 2-3 weeks. Otherwise, I stick to the fairly heavy set of 8 and do several sets with it focusing on feeling the muscle. This is how I cycle it and I don't care about weight, sets or reps. When I challenge myself, I just care about an all out effort. I'm 51 now and this seems to help steer me away from injuries. One more thing regarding weight and keeping a logbook, when you hit 315 in the squat for the first time for say a triple. You are shaky through the movement, but you got it and reached a milestone. Now, someone that focuses on beating the logbook will try and up that in reps or weight the next week because, hell...you HAVE to beat the logbook! Now what if someone stuck to that 315 triple for several weeks getting better and better at "owning" the weight to where you can sit in a squat for several seconds with it and then as the weeks progress you start adding reps as it starts getting easier. Are you not getting stronger during this process??? A log doesn't reflect this!
Mark, thank you for your services.
Blessings,
Bill
Yeah, I agree that beating your log book is not a wise approach over the long haul. I never really kept a log book aside from a brief stretch in which I did Dog Crap Training. I was however always trying to push more weight with HIT and it eventually lead to poor form and injuries. Sounds like the approach you are using is sensible!
All the Best!
Mark
But my question is actually whether you think HIT is better suited to enhanced bodybuilders rather than those with 'normal' recovery abilities. I ask this because there seems to be a consensus that those with normal recovery abilities are best training body parts with more frequency and hitting each body part twice a week or more, as opposed to just once a week in your HIT split laid out in your article.
Thanks Mark, always a joy to read your training log and articles.
Danny M
Hmmm...I'm not sure of how much enhanced vs normal comes into play. This may sound like BS, but perfecting my pre/intra-workout nutrition honestly did more for my recovery ability than anything else. I would tend to lean more towards HIT for less experienced lifters provided they keep their form in check. What I like about HIT is it forces you to really ramp up your mental focus. It's like running a 100 vs a 800 meter race so to speak. HIT works really well until you start moving bigger pounds, at which point I would look for other ways to stimulate muscle growth.
Hope this helps!
Mark
Thanks!
I don't think I would recommend splitting the workouts up. If you wanted to go with HIT, but train body parts twice per week I would do as follows:
1. On the main HIT workout cut my volume in half - so something like one balls-out set to failure + forced reps or a drop set.
2. On the second day do maybe 3 sets of 10-12 reps with light weight and explosive reps going for a pump only.
That's my 2 cents anyway!
Mark
I agree that it's more a philosophy than a singular way of training. That said, 20 years injury free HIT is legit. Nice work!
All the best,
Mark
Mike Mentzer actually commented to Dorian that the form he was using was inappropriate as mentioned in your article.Mentzer stated to Dorian back in the day that he needed to use less weight and concentrate more on the form of the exercise ; Dorian did neither.
Mike once again confirmed to Dorian that HIT is HIGH INTENSITY BUT LOW IMPACT in that the positive part of the exercise takes three seconds to perform, the mid point ( contraction ) part of the exercise takes a good second or two and the negative part of the exercise ( lowering the weight ) takes 4 seconds.
Unfortunately for Dorian he had a strong tendency to use a more ballistic overall quicker type of repping speed that Mike himself commented upon lead to Dorian having to end his career earlier than if he used the HIT repping speed as recommended by Mike.Dorian probably could have won another Sandow or two but as you stated in your article his career was cut short by injury.Dorian performed HIT as high intensity and high impact NOT high intensity and low impact.
When Mike trained clients he always insisted upon the 3-2-4 second format of performing the repetitions and as a result Mike never had one injured client ; and he trained clients in the hundreds and hundreds ! In stark contrast with all due respect to Dorian if you watch on some training clips him performing bicep machine curls it is almost comical to see him heaving his entire body back and forth to move the weight stack.This kind of ballistic repping speed and contorting his body to do reps was more the rule than the exception for Dorian as many of his training clips would testify to.
It is a well known fact for those who read leading muscle mags particularly back in the 90's to have known about and actually seen photos of some HORRIFIC INJURIES that Dorian incurred when training in the high intensity/high impact manner that Mike warned Dorian about.I can actually remember that Dorian ALSO BADLY INJURED one of his legs in regards to his quadricep muscles not far out from a Mr Olympia contest and a HORRIFIC PHOTO of the joint from his arm leading to his pec that was really badly torn and very badly bruised once again ALMOST CERTAINLY as a result of his high intensity/high impact approach.
Mike was well aware of the fact that as you become more advanced and the greater the weight you handle so does correct form become absolute paramount ; hence another reason as to why Mike stated the 3-2-4 rule for repping out.
I myself ( along with many others that closely follow Mike's advice ) can testify as to the overall safety, efficiency and overall effectiveness of HIT as recommended by Mike Mentzer.In fifteen years of using Mike's original Heavy Duty and final revised high intensity training method of only one working set I HAVE NEVER INCURRED ONE INJURY.While keeping my body fat levels down my weight has climbed from 96 lb to 181 lb drug free...Oh yes and my poundages on all my exercies that I do have skyrocketed !!
'Nuff said...Peace.
Thanks to the in-depth response. I really like how you make the distinction between high impact vs. low impact HIT. Due to time constraints I find myself going back to more a HIT volume approach, but definitely low impact.
All the best,
Mark