S.H.I.T.: Optimum Training for Optimum Results
Assuming you consume the perfect diet, get lots of rest, are stress free and have no injuries, then you should really consider a super high intensity training (s.h.i.t.)programme for better results, whilst spending less time in the gym.
So, what is s.h.i.t.? You are not going to be doing 100 reps, or 3 hour sessions, or following any other silly advice. Basically, you need to go to the gym 3 times per week, for 50 minutes per session and lift the heaviest weights you can lift, with a slow, smooth, controlled rep cadence, so that you can only just achieve 8-10 reps. You are going to use only the big, compound, multiple joint movements such as squats, deadlifts, pullups, dips, shoulder press, dumbbell press and barbell rows – nothing else. To make the routine s.h.i.t. you need to raise the intensity above and beyond what your body is used to doing. So, if you currently squat 100Kg for just 10 reps and you have been for a while, then you are going to attempt a superset, where you do your best set of 10 reps on the leg press, immediately followed by the 100Kg Squats – it doesn’t matter if you can only do one rep at a time, but make sure you still get your 10 reps on the squats, even if it takes 5 minutes – just don’t put the weight down. This is s.h.i.t.! However, if you are just starting at the gym, everything is s.h.i.t. and you will get results from pretty much anything you do if you train to failure. You need to consider your own level of training, then determine what would be s.h.i.t. for you!
I would be interested in knowing your views on s.h.i.t. and whether anyione has tried s.h.i.t. extreme, better know as s.h.i.t.e.?
p.s. whilst the acronyms used in this article are a bit of a joke, the message still applies that if you increase your training intensity beyond your current level, without spending any extra time in the gym, then your results will also go up a level. If not, then there is a problem with your diet, sleep or rest. Simple as that!