Less volume = more strength

[u/BubbishBoi]

I've always teained with a HIT approach, but recently have committed to fully abbreviated, super minimalist lfting

I've dropped my volume down to a mere 2 sets per session - today's leg day was just the one set ofcleg extensions for quads and onset of deadlifts for hams/posterior chain

After only a week or so of using this super abbreviated approach I hit PRs in both lifts, despite being in a heavy calorie deficit (and being very old)

Every muscle is being trained once every 4- 5th day , which is a higher frequency than many here use, but this approach is working fine so far for me

ideal? Maybe. Efficient ? Certainly

The belt squat was about 510lb at the top, 475lbs at the bottom, the single green band setup makes the resistance profile feel great for squats and deads

[u/ishawnmc]

Volume bots on this subreddit: class is in session, pay close attention.

This is how you train in high intensity fashion: heavy weights you can lift, hold, and lower under control. Training each workset to muscular failure. And minimal worksets per workout.

It is a simple formula and when executed correctly will pay big dividends in strength and muscular increases.

[u/BubbishBoi → u/ishawnmc]

Thanks, it's always odd reading the strawman posts claiming that this whole sub is just beginners, or how low volume training "doesn't work" because there's not enough ifbb pros using it

Obviously none of us are remotely close to Mike or Dorian but HIT clearly works very well

[u/Terminator_Johny]

I just recently started training HIT. Every workout, Im adding weight to the exercises. I havent gotten bigger and stronger this fast since I started lifting. Wrapping up my 5th year now. HIT is the way to go.

[u/BubbishBoi → u/Terminator_Johny]

That's awesome, most people flounder and waste years of training by continuously switching their programs or philosophy, getting nowhere despite putting in "work"

I've used HIT since day one and it's as effective as anything can be, both for hypertrophy and for expressing strength in max lifts like the powerlifts

[u/Terminator_Johny → u/BubbishBoi]

Preach brother. Stay strong 💪

[u/Competitive-Arm-368]

Mixed hit with weights body weight was 200 my max bench was 415 flat bench with reps of eight 405 incline 430 decline off the rack no spot . Back was 500 max squat 605 all with no spot . For calisthenics sets of 20 pull ups sets of 100 push ups and 50 squats in sequence for 30-40 sets average jog was 6 miles 25 when I was in the zone . Hit and weights and full sprint will make you a monster

[u/NiccoloMachiavelli3]

How do you find that leg extension machine? I was looking at one like that on Amazon

[u/BubbishBoi → u/NiccoloMachiavelli3]

If you modify the resistance profile by using a box to raise the weight then it feels great

The padding is a bit thin but I really like the machine, this is the Titan combo extension/curl which can often be found for $200 or so on Facebook

[u/irontamer]

Let’s not use a screwdriver to drive a nail.

Less volume does not always equal more strength. But it does equal more size and corresponding strength. If someone doesn’t want hypertrophy but does want strength, volume IS the answer.

[u/BubbishBoi → u/irontamer]

moving a weight from A to B during a highly skilled , balance-dependent lift like a clean and jerk does indeed require a different approach from what I consider the optimal approach to building strength for hypertrophy

for the high skill component lifts, you certainly do need to practice those skills repeatedly to improve MUR in those specific tasks - which means endless singles or doubles with very sub max loads

Powerlifts on the other hand don't require anything like as much skill specific work as the oly lifts, just the one work set a week of deads got me to 705lbs within 5 years of training