Doing Only 1 Set Works? 7 Months Progression Video.

You can follow me on instagram`` highintensitytrainer``
Does H.I.T. work?
Can you get bigger and stronger with only 1 set per exercise?
Can you reach your full potential with training only 30 min per week?
In this video i am going to show you the results i made, with High Intensity Training.
All the results i show you here are made in about 7 months.

Results shown are:
Peck deck fly : 11 x 173.8 lbs - 5 x 264 lbs
Upricht row : 8 x 44 lbs - 77 lbs
Latt pulldown: 11 x 119.5 lbs - 7 x 150.3 lbs

I tell you here why i have gotten stronger, and how.
How i keep track on my progression.
And reasons why i changed reps and order of exercises to keep on getting stronger until i reach my natural potential.

[nordique]

I do applaud this dude for posting a video - that takes guts! So many keyboard warriors & trolls out there in nothing space who, take cheap potshots and sling mud with a slurry of ad hominem, straw man rebuttals or adolescent name calling and insults. You notice... 'they', the know it all's form troll - land never post their videos or photos?!! Good of you Arjan!

[alexakotkop]

A shirtless before and after picture would have been good...a picture is worth a thousand words!!

[montecrucis]

2:59 -> 1 rep max. weight comparison. Faster fatigue is good, means time spent more efficiently instead of endlessly repping. But fatigue is often misleading, I go for failure. The reps you squeeze out while already in fatigue is where progress happens. If neccessary, I rest/pause and/or cheat the positive movement to add at least a few more negatives.

[Ericinos]

Love this guy, very smart. It's a great seminar.

[carnivore-muscle]

6 years old but solid advice in this video!

[jeremyleidy]

I used to do 20 sets per body part and got stuck at 160. I switched to a higher intensity style and my size and strength shot up. I probably put on 20 lbs in the next year while maintaining my leanness

[iiJDSii]

This was awesome, great comparison vid for HIT workouts! You should've done left vs right physique/pose, seems like you gained a fair bit of muscle. And if you really want to nerd out, it's always fun to graph the progression of weight TUL over time per exercise :)

[rufust.firefly]

Stopped doing upright rows 20 years ago, because I could literally feel my soon torn rotators every single time, no matter how performed. But nevertheless, HIT undoubtfully works and is by far the most effective way to train AND have a life.

[davincibz]

Man, I'd love to workout with you once. I respect open minded people, in this case for exercise methods.

[kaineyakuza]

VERY interesting Study thank you for your content

[gainingstrength]

Excellent results. I use high intensity principles as well.

[golftips]

As you said, keeping a training journal is very important as it takes the guess work out of trying to remember what you did on your last workout! Trying to remember what weight you last used on a certain exercise and also trying to remember how many reps you did is a lot to remember. Without writing it down you can actually slow down your progress as you might use the wrong weight and put less weight on the bar when you should have increased the weight from the last workout. Checking my training log lets me also know that if I did not reach my rep goal that I needed to strive to increase my reps. Keeping track of the days that you train in between workouts is also important as you might go back to the gym to soon instead of taking that extra day off. That could short circuit the growth process by not taking the need number of day rest that you need to recover. I have myself gone back to the gym too soon and that I would wonder why I did not make any progress and after checking my training log I would see that I did not pay any attention to what day it was I last worked out and I would end of cutting of several days of rest. One thing I did notice is that you said that when you first start the video that the first exercise you showed was the chest press on the left side of the video and that on that workout it was the 1st exercise that you had done that day and on the right you said it was the 5th exercise for that day. I am just wondering why you switched them around like that. It would seem to me that you should keep all the exercises in the same order so as to get a more accurate reading on the progress you are making. Switching them around like that would make you stronger on one workout and weaker on the other. There is no way you can show progress on that given exercise when you switched the order around like that!

[fender]

Great video. HIT works no question about it. Im 53 and have made more progress with 1 year of HIT. Than 10 years of volume.

[Bwahahaha]

Arjan, have you noticed that after a full HIT body workout, for the next 4 days or so, your muscles actually look smaller they were but then after 5 days of rest start getting fuller and bigger?

[oldjohn]

i do this kind of workout at home with resistance bands and i have noticed all those thing you said about performing an excersice. So glad i am doing it correctly. I have also seen muscle and strength gain more than any other program that was way longer

[krishnachillation]

If ur body is not shaking while applying force at ur last rep in a set..means theres still strength left in ur body..n ur muscles r not totally fatigue....so no muscle growth to its full potential

[thomasperry]

Only think i wished you did was the same exact routine for six months. You said you incorporated other exercises in dec... so your strength was gone :(

[jh]

Great work! I think we used to talk on a few of the same message boards. Has anyone asked you how your training, you explained it to them, and they think you're putting them on?

[bevictorious]

Upright rows are better stopped at 90 degrees while using a wide grip to prevent shoulder issues

[Rosa-pwgl]

I am untrained 29 year old woman.I don't want to be a hardcore bodybuilder or anything like that. I just need a workout to get in shape and boost my health (putting some muscles to protect my bones..and the other benefits of working out). . Is this protocol suitable for my goals?