Full HIT Workout (Single Set to Failure) | Upper Body

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[tjc]

I am in my 50s..started hit 1 set to fail routine and did a full body every other day. I went soft and didn't grow. I tried resting 2 to 3 days between workouts and stayed hydrated...man...I started growing like a weed. When he says REST. He isn't kidding

[rybanv]

I've been applying your workout principals but focusing on long length partials and I have made better progress than I have in years. I am 50 yrs old, and have been lifting on and off for almost 40 yrs and have never made gains like this as par as straight hypertrophy. I pick a couple of exercises per bodypart, where I can focus on the stretch position and perform one set per exercise to near failure, using between 7-10 seconds for the concentric and eccentric pausing in the stretch position for about 2 secconds. No momemtum, and real focus on the mind muscle connection. The muscles get smoked, but I recover quicker and can workout more frequently without overtraining or burnout.

[irobotqbxo]

Mike Mentzer advocated for reps beyond failure.
I basically follow your pattern with regards to failure, but then when I cannot complete my "failure" rep, I cheat a little to get the weight to the top position, and then have an even slower than normal negative rep, so I can reach the point beyond failure. If I have a partner, I will do two negatives. If I can do unilateral exercise, I will do the same with assistance fron the free hand.
I've found that works wonders.
2-3 rest days between workouts, and I've seen greater strength gains in two months, than I saw in 1.5-2 years with volume training. Also my gains have been considerably faster. I really wish I had come across the teachings of Mike a lot earlier

[ianmurray]

Did this workout yesterday it was brutal! Looking forward to training with you soon💪🏻

[presentfist]

Awesome video. Seeing you do the entire set and hearing the voice over explanations is perfect in my view

[motomarmot]

Appreciate your no BS approach to teaching. Thanks

[craiglyall]

Absolutely agree throw in rest pause drops or negatives to extend the one set. I have trained like this for years 3 days a week got to hammer it though and have the mindset. I see people going in 5 to 6 days a week and don't even train looks doing repetitive crap

[fergaldownes]

I just started this 1 set to failure type of workout. Its fantastic

[positiveandhealthy]

This made me feel more motivated, getting up and working out. ❤

[stevencaldwell]

Hopefully, people watching this video pick up on how slowly you do your reps…absolutely critical! I’ve been out of the gym for some time now (Covid/injuries) but intend to get back at it in a couple of weeks. I’ll be doing a full body workout, twice a week (Sunday & Thursday) 1 set per muscle group to failure focusing mostly on major groups ( Chest, back, legs ). This, with daily walks, stretching and surfing will most definitely work for me. Remember kiddos, eat healthy and incorporate a intermittent fasting regiment👍

[deanjoseph]

Absolutely stunning. Perfect form and technique. Even my muscles started to hurt watching you do this.

[bambostarla]

I have been gradually dropping the volume and upping the intensity in my training for the past six months, and guess what I was growing steadily and managing the overall fatigue. Before I was always tired and wanted to sleep all day. Currently moving onto just 2 sets and once I have mastered the exercises in my routine I'll probably experiment with just one set. I've only being training for about 1.5 years so I still have to achieve mastery of most of the exericises I learned

[RickHess]

I doing a combination of Jeff Nippard's routine (Full Body, Upper, and Lower) for 3 workouts per week. It was working well for a while, until I tried to implement Mike Metzer's cadence of 10 seconds per set. I made it a week and a half before realizing it was too much. So, I am going to be trying a hybrid approach. Full Body, do standard cadence 2.5 seconds-ish per rep, and then do 3-1-2 seconds per rep for Upper Body and Lower Body workouts. Even with 6 second reps for full body is hard for me. I am 54 and love this approach. It is way more safe and joint friendly, and less time in the gym.

[danski]

How about a “version” of HIT ?

I’m trying a 3 day split - back/bi’s, chest/tri’s, legs/shoulders

Been doing those workouts with no more than 45 seconds of rest in between sets. Totally shot and covered and sweat at the end and pumped.

What do you think of something like that?

[jonathanziegler]

I have used HIT on and off for 30 years? I have been using the Super Slow approach more often now. Occasionally I get a wild hair and add a regular workout, 6 or 7 exercises, 3 sets, 8-12 reps. I just like to workout. I am realizing as I take the #60 exit in life next year, wearing myself out in a gym is counter productive. I lift every 7 days now. Well except when I get that wild hair. Sometimes it takes just shutting your eyes and jumping into HIT and just let things happen. Thanks for posting.

[essencediviner]

Thank you for this great technique! Do you have any guidance on bodyweight exercises using your slow, single-set-to-failure approach? It will be helpful to those people who would like a quick workout at home (without equipment). Can you recommend bodyweight exercises for optimizing such a bodyweight home workout? Thank you so much for your help.

[marcwatkins]

Thank you for posting this. I drive truck and I'm toying with different approaches and thinking of doing this with resistance bands since weights are a no go in the rig...I imagine it's not optimal, but probably the best of a bunch of crappy options

[drewmorg.]

Started to experiment with higher frequency full body HIT workouts like Jay shows here. Within about a month I'm already seeing signs of over training doing it 3x per week, and that is only going till "soft failure" single set work outs. I do not currently push against the failure wall or do drop sets. Daily fatigue is definitely setting in with no additional muscle gain and sex drive is falling off, not to mention little aches and pains creeping in. I was getting NONE of those symptoms working each muscle group once per week with all out failure like Jay shows in the video. Dropping it back down to 2x a week frequency to test.

[ryanmelvey]

would be interesting to see a calisthenics version of this type of training. maybe with a weight vest? with free weights you have to worry about safety more, but with body weight exercises you can't drop the weight on yourself. could also easily do drop sets by throwing weights off the vest and continuing

[DannyB-tk]

Excellent advice brother. Can this also be done at home with dumbbells rather than at the gym with machines?