High Intensity Training (HIT)

Introduction to HIT

What is HIT?

High Intensity Training (HIT) is a form of strength training that focuses on performing an exercise to the point of momentary muscular failure, the point at which your working muscle is unable to complete another repetition.

The term ‘High Intensity Training’ existed long before it became a popular trend. The Mighty Mass Club has developed this type of training into a distinctive strength workout that challenges conventional fitness routines.

Is HIT Suitable for Me?

High Intensity Training is suitable for almost everyone regardless of lifestyle, especially if:

  • You want to gain weight or lose weight.
  • You want to build strength and gain muscle.
  • You have a busy schedule and little time for exercise.
  • You’ve never exercised before.

What Are the Fundamentals of the MMC HIT Program?

To be effective, HIT workouts must have 3 fundamental qualities. MMC workouts are always:

  • Intense: The greater the intensity, the more effective the muscle stimulation.
  • Brief: Focused and short workouts that achieve more in less time.
  • Infrequent: Sufficient rest and recovery time to improve efficiency and effectiveness.

What Rules Do MMC HIT Trainees Follow?

Each HIT session will work different muscle groups of the body. Whichever workout you are scheduled to perform, they all follow the same basic principles:

  • Sufficient Warm-up: A light warm-up to prepare for safe movement execution.
  • Optimal Repetition Range: All exercises are performed in the 6-15 repetition range.
  • Strict Form: Every exercise is performed with strict form to maximise time under tension and decrease the chance of injury.
  • Slow Repetition Cadence: A slow repetition cadence eliminates momentum and ensures complete motion control.
  • 1 Set to Failure: To stimulate muscle growth, one working set to failure per exercise is all that’s required.
  • 3 Points of Failure: You achieve failure in at least one of the 3 phases of an exercise (but ideally all phases): concentric, eccentric and isometric.
  • No Ego Lifting: Working with lower weights in a strict, controlled fashion is better than using momentum to lift heavier weights. You are not in the gym to show off, only to build strength and muscle!

How Long Does a Typical MMC HIT Workout Last?

It depends on your current level, your goals and ??? but a typical MMC HIT workout takes between 20 minutes and 40 minutes.

How Many Times a Week Do I Need to Train?

Ideally you will train 2 to 3 times a week. However, while physiologically we are all the same, some trainees require more rest in order to recover between workouts. The Mighty Mass Club emphasises the importance of fully recovering from your previous workout before starting the next one.

Do I Need to Train with a Partner?

A HIT workout is, as the phrases suggests, intense. While it is not a requirement to train with a partner in the gym, it is advisable. One of the distinct advantages as a member of the Mighty Mass Club, is that you will receive constant guidance from your mentor. We encourage our members to share recordings of their workouts and even stream live so that your form and routine can be reviewed and developed to its maximum potential.

How Long Does it Take to Build Muscle?

Despite what you may have seen on social media, muscle growth takes time. It’s unlikely you will see noticeable results immediately after starting a HIT program.

However, you can achieve your desired strength and muscle gains with consistent training, progressive overload, quality sleep, and proper nutrition. Staying committed and being patient are the keys to success.

Here’s a general overview of what to expect when it comes to building muscle:

Initial Gains (Weeks 1-4):

  • Increased strength and endurance from neural adaptations.
  • Improved muscle definition, especially for beginners.

Noticeable Changes (Months 2-3):

  • Significant increases in muscle size and strength.
  • Muscles appear fuller and more defined.
  • Progressive overload is key.

Solid Foundation (Months 4-6):

  • Noticeable increases in strength and endurance.
  • Continued muscle development with consistency.

Long-Term Progress (6+ Months):

  • Significant muscle growth requires long-term commitment.
  • Progress may slow but continues with dedication.

Maintenance and Refinement:

  • Focus on consistency and avoiding plateaus.
  • Fine-tune workouts and diet to maintain and enhance your physique.

How Can I Get More Information?

You can schedule a call or send a message here.

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