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  1. #1
    Former M&S Editor Steve's Avatar
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    Default New - High Intensity Training Versus Volume Training

    High Intensity Training Versus Volume Training

    http://www.muscleandstrength.com/art...-training.html

    So given the information above, is one of these routines better than the other? The right answer is that "it depends," and that's not a cop-out answer. First of all, it depends in part, on your body type. Ectomorphs tend to respond better to VT better than HIT. Ectomorphs are thin, light-framed and sometimes have long limbs. For these guys, it takes longer to gain muscle than for your average mesomorph, who usually has a more rectangular frame with more muscle mass. A lot of ectomorphs really need the longer workouts and higher reps to stimulate muscle growth. Conversely, for most mesomorphs, a HIT routine is usually going to result in greater gains.
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    Trusted Advisor Doug's Avatar
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    Great article, and I agree 100% with the following from the article

    "It's also important to note that the key to long-term gains in bodybuilding is remembering that no single routine will consistently work for anyone. Once the muscles become accustomed to a routine, it's time to mix things up and try something new. So if you've done a 12-week cycle of VT, you could switch it up with a HIT cycle or vice versa. The bottom line is that both of these routines come up winners - it's what you make of either one of them that's going to make the difference".
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  3. #3
    M&S Elite Member Kristian's Avatar
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    Great article, the HIT seems basically the same as NLP training, is there any difference really?
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  4. #4
    Muscle & Strength Boss Damien's Avatar
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    Good read
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  5. #5
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by Kristian View Post
    Great article, the HIT seems basically the same as NLP training, is there any difference really?
    HIT is generally one set to failure per exercise, starting at 3 times per week and progressing to twice (or less) per week as you get stronger. I am referencing Dr. Darden's approach, which is fairly standard.

    Heavy Duty took HIT and reduced the number of exercises and training frequency while focusing more on post-fatigue intensity techniques.

    Non-linear progression is a flip-flopping of any two training approaches (sometimes 3), and in general will have you lifting heavy on week 1, and lighter with more intensity on week 2. These intensity workouts could resemble anything from Dorian Yates' approach to HIT to Heavy Duty.
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  6. #6
    Support the Troops HDJoe's Avatar
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    nice article
    side note: is there a way to get these articles in a printable option, w/out pic's and such? I know other websites have that option.
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  7. #7
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by HDJoe View Post
    nice article
    side note: is there a way to get these articles in a printable option, w/out pic's and such? I know other websites have that option.
    That's a very good question. I'll ask Damien.
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  8. #8
    M&S Elite Member Kristian's Avatar
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    Quote Originally Posted by Steve View Post
    HIT is generally one set to failure per exercise, starting at 3 times per week and progressing to twice (or less) per week as you get stronger. I am referencing Dr. Darden's approach, which is fairly standard.

    Heavy Duty took HIT and reduced the number of exercises and training frequency while focusing more on post-fatigue intensity techniques.

    Non-linear progression is a flip-flopping of any two training approaches (sometimes 3), and in general will have you lifting heavy on week 1, and lighter with more intensity on week 2. These intensity workouts could resemble anything from Dorian Yates' approach to HIT to Heavy Duty.
    Oh alright, these all seem like such good approaches for me to try, thanks.
    Always put in 110% in everything you do so that when someone else shows up with 100%, you still got 10% on them.-Chidi Ekebere

  9. #9
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by HDJoe View Post
    nice article
    side note: is there a way to get these articles in a printable option, w/out pic's and such? I know other websites have that option.
    It's on the "to do" list. M&S has some very exciting changes coming down the road, and this will be a part of those changes.
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  10. #10
    Support the Troops HDJoe's Avatar
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    Quote Originally Posted by Steve View Post
    It's on the "to do" list. M&S has some very exciting changes coming down the road, and this will be a part of those changes.
    sounds good..making myself a M&S binder with all these good article's
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  11. #11
    Coming Up The Ranks DanRich1's Avatar
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    Default

    While you're at it, the way I track my workouts is through excel, which is really great once it's in there, but takes a while to set up. Any chance this can be done for these routines? I could upload an example if that would help...
    "It's not the size of the dog in the fight, it's the size of the fight in the dog." - Bear Bryant
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  12. #12
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by DanRich1 View Post
    While you're at it, the way I track my workouts is through excel, which is really great once it's in there, but takes a while to set up. Any chance this can be done for these routines? I could upload an example if that would help...
    I can say that Muscle & Strength is exploring some exciting options for logging workouts. I can't say more then that, because nothing is concrete. But I will say that Muscle & Strength is always open for hearing your suggestions.
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  13. #13
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Quote Originally Posted by Steve View Post
    I can say that Muscle & Strength is exploring some exciting options for logging workouts. I can't say more then that, because nothing is concrete. But I will say that Muscle & Strength is always open for hearing your suggestions.
    I know the printable version has been suggested which is a great idea, for many reasons, including the fact that it's quicker to download if you only want the script version.


    In the future, how about a printable ready-made workout sheet for each routine that can be printed out and taken to the gym for people to fill in. Covering one day/week to a view etc. Just a thought, though a lot of added work maybe.
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  14. #14
    M&S Elite Member sloppyjoe's Avatar
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    I kinda do both...I goto failure on almost every set and I do 16 sets per major bodypart except legs go into the 20's since you have the quads hammys and calves and i do 10-12 for minor body parts like biceps and triceps

  15. #15
    M&S Power User ssslayer's Avatar
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    good one.
    presents a balanced view instead of tilting towards either HIT jedis or volume mongers.

    Also which one will work better for you not only depends on ecto/endo balance but also the natural ratio of Type I / Type IIa / Type IIb as well as natural bone size and density.

    Of course needless to add, it is preferable to do both (HIT and HVT) in cycles - even though you might get better results from one.

  16. #16
    Former M&S Editor Steve's Avatar
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    I just lift big rocks until I'm tired. Then I eat.

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  17. #17
    Größte Mutter im Zimmer Abaddon's Avatar
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    Quote Originally Posted by Steve View Post
    I just lift big rocks until I'm tired. Then I eat.

    LOL - same here.
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  18. #18
    Former M&S Editor Steve's Avatar
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    I've never been one for overthinking.

    I still read all the books and studies. In fact, the number of lifting and diet books I have is quickly turning into a library. But at the end of the day I think that many are trying to overcomplicate something that is rather simple. That is why there are so many heated debates and differing points of view.

    Most everything works as long as you lift heavy rocks and eat. HIT. Volume. Whatever.
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