In this context, HIT means the High Intensity Training method developed by Arthur Jones, the inventor of Nautilus fitness equipment and MedX gym equipment.
In the HIT training method, you train to the positive end in each exercise and set each time by doing the whole body through a few big movements, such as leg squats, deadlifts, dips, vertical push-ups, overhead pulleys with a narrow grip, etc.
You will do only one controlled set of each movement until the end and ideally in two seconds we move to the next exercise, which is also taken until the positive end. When all the exercises are done, this is the end of the training session, and the next training is in 3-5 days or until the muscles have fully recovered.
Pump training, i.e. bodybuilding training of the old school way, where each muscle was pumped from different angles for 12-25 sets to get the maximum pump in the muscle. Training was done 1-2 times a day and 5-7 days a week.
So, is it possible to combine these training methods and achieve more strength and muscle mass?
We start from the fact that we want to achieve the best possible result in HIT training, but we don’t want to wait “with our hands in our pockets” for almost a week until the next training session.
When could you add a pump workout to the HIT workout?
Only when you have reached a stage in HIT training where the weights are so large that the recovery from training takes five days or more and you can’t get any further with pure performance technique even in the number of repetitions.
How do I add and combine a pump workout with a HIT workout?
Always start your pump workout by warming up your hands and upper body with a punching bag. The best way is to do it like the Shaolin monks by hitting with the inner parts of the forearms using the whole body using 50 punches per hand and then continue with traditional bag training, i.e. hitting the bag directly with your fists so that the bag stays in the same place throughout the series due to the force of the punches.
In the following warm-up for the pump workout, otherwise, as in the first one, but now you start hitting the bag with the outer edge of the forearms.
And at the beginning of the third pump workout, 30 kicks to the sack per leg and directly hitting the sack on top, 50 repetitions.
Only after this you do 15 repetitions of the following movements with a very light weight, upper pulley, crossed pulley, some back extension machine.
You do these pump workouts on the days in between and add proper leg and upper body stretching at the end.
When you notice that you recover and HIT Training starts to go better, don’t add too much weight to the pump training, just a little and drop the repetitions to between 10-12.
When you notice after about 3-4 weeks that you can do everything and the HIT training goes better, then you can add to the pump training, if you want, a stinky turn in the Scott bench, extensor training rubber and abdominal muscles using the same principle as the other pump exercises. Abdominal muscles should be done on a bench where abdominal muscle movements do not activate the muscles of the front of the thigh. Always do the abs from slightly different angles and do a maximum of 20 controlled repetitions.
Last instruction: Don’t mix and get greedy with the pump workout, so you don’t ruin the whole HIT workout and drift into overtraining, where all the training is wasted.