A training plan for best results depends largely on individual goals, fitness and health status. However, we can provide general recommendations that could be useful for both age groups.
Under 35 years of age:
Physical versatility: Combine strength training, cardio training and flexibility training.
Strength training: Do a variety of large muscle group exercises such as squats, push-ups, pull-ups, and push-ups. Use weights that allow you to do 8-12 repetitions, 2-3 sets. Exercise 2-3 times a week.
Cardio training: Choose high-intensity interval training or long-term cardio according to your goals. Exercise 2-3 times a week.
Flexibility training: Do stretching and flexibility exercises 2-3 times a week.
+50 years old:
Physical versatility: Includes strength training, cardio and flexibility training.
Strength training: Do resistance exercises with a focus on muscle strength and maintaining muscle mass. Use light to moderate weights, doing 10-15 repetitions, 1-2 sets. Exercise 2-3 times a week.
Cardio: Choose moderate-intensity cardio, such as walking, swimming, or cycling. Exercise 2-3 times a week.
Flexibility training: Do stretching and flexibility exercises regularly to maintain joint mobility and reduce the risk of injury. Exercise 2-3 times a week.
It is important to adapt the training plan to individual abilities, needs and limitations and always consult a trainer or specialist for personal guidance and advice.
What exercises, reps, and how often would give the best muscle building results for under 35 and middle-aged and older gym goers?
There are some important factors to consider when training to increase muscle mass, such as the choice of exercises, the number of repetitions and sets, and the frequency of training. Below are general recommendations for building muscle mass for people working out in the gym, regardless of age.
Selection of exercises:
The emphasis should be on multi-joint exercises such as squats, deadlifts, bench presses and deadlifts. These exercises activate several muscle groups at the same time and promote effective muscle mass growth.
Number of series and repetitions:
In general, it is recommended to do sets of 8-12 repetitions to increase muscle mass. This rep range creates the appropriate muscle arousal and promotes hypertrophy.
Beginners may be advised to do 1-2 sets per muscle group, while more experienced exercisers may do 3-4 sets.
In terms of increasing muscle mass, it is important to give the muscles enough time to recover between workouts. The general recommendation is to train every other day or 3-4 times a week so that the muscles get the necessary rest and growth.
Progression and increase in load:
In order to increase muscle mass, it is important to gradually progress training by increasing the load and weight. You can gradually increase the weight or do more repetitions with the same weight if you can successfully complete the given number of repetitions.
Nutrition and rest:
Adequate protein intake is important for gaining muscle mass. Try to consume protein-rich foods at every meal.
Give your body enough rest and sleep to allow your muscles to recover and grow.
However, it is important to remember that each person’s needs may be different. Always consult with a professional trainer or HC GYM instructor who can create a personal training plan, taking into account your individual goals and needs.
Is Arthur Jones’ high intensity training method just as effective in theory or even better?
The High-Intensity Training (HIT) method developed by Arthur Jones has attracted a lot of interest among gym practitioners. This method is based on doing short, intense exercises that emphasize high muscle fatigue and progressive overload.
In theory, the effectiveness of the HIT method depends on many factors, such as the individual’s fitness, training background and training program design. Some people may find the HIT method very effective in building muscle mass and improving strength levels, while others may not benefit as much.
It is also important to note that the HIT method can be applied in different ways. The core idea of the method is to perform the exercises at a high intensity, but the number of repetitions, sets and exercises can vary. In some cases, the HIT method uses a one-set-per-movement approach, while in other cases, there may be multiple sets.
Evaluating effectiveness also depends on comparison with other training methods. There are several other training methods that have been shown to be effective in increasing muscle mass and improving strength levels, such as traditional strength training, hypertrophy programs, and progressive overload.
Every gym trainee can react differently to different training methods, and individual differences can affect the results. That’s why it’s important to find a training method that suits your goals, preferences and body reactions.
Evaluating the effectiveness of the HIT method still involves a lot of discussion and opinions. Some studies and the experiences of trainees suggest that the HIT method can achieve good results in increasing muscle mass and developing strength.
The theoretical advantage of the HIT method lies in its intensity and ability to create sufficient muscle stimulation in a short time. This can lead to stimulation of muscle adaptation and increase in muscle mass. The method also focuses on progressive overload, which is an important factor in increasing muscle strength and size.
On the other hand, it is important to note that the HIT method is not necessarily suitable for everyone. It can be very intense and taxing on the body, and it requires adequate recovery time between exercises. Correct implementation and supervision of the technique are also important to avoid the risk of injury.
In addition, it is good to note that individual differences and preferences can affect which training method works best for each person. Some may benefit more from the HIT method, while others may achieve better results with more traditional strength training or hypertrophy programs.
In summary, HIT may have potential for increasing muscle mass and developing strength, but its effectiveness depends on several factors, including individual differences, training design, and proper execution. It is recommended to consult an expert, such as a coach or gym instructor, in order to assess which training method best suits your goals and needs.
What is the basis of the information that the HIT method increases men’s own testosterone and growth hormone production and increases oxygen uptake capacity?
The effects of the HIT method on the production of testosterone, growth hormone and oxygen uptake are based on research and observations. However, it is important to note that the results may vary between individuals, and research on the subject is still limited.
The HIT method can affect the production of testosterone and growth hormone through several factors:
Intensity and load: The HIT method emphasizes short, intense exercises that create significant muscle stimulation. Such training can stimulate the production of endogenous anabolic hormones such as testosterone and growth hormone.
Muscle mass growth: The goal of the HIT method is often to increase muscle mass. Increased muscle mass and strength production can be connected to an increase in testosterone and growth hormone production.
EPOC phenomenon: the high intensity of HIT training can cause a greater afterburn effect (excess post-exercise oxygen consumption, EPOC) compared to other training methods. The EPOC phenomenon refers to the fact that the body continues to burn calories and continue hormonal activation after exercise. This may also be related to the release of testosterone and growth hormone.
The effect of the HIT method on improving oxygen uptake can be due to the following factors:
Effect of strength training on oxygen uptake capacity: Although the HIT method emphasizes short and intense exercises, it can also include comprehensive movements and multi-joint movements that promote endurance training and improvement of oxygen uptake capacity.
Cardiorespiratory system stress: The high intensity of HIT training places a high load on the cardiorespiratory system. This can lead to adaptive changes in oxygen uptake capacity and aerobic performance.
However, it is important to note that results and effects may vary from individual to individual, and the HIT method is not the only way to achieve these effects.
Here are examples of High-Intensity Training (HIT) programs designed for both beginners and more experienced gym-goers.
HIT program for beginners:
Full body program:
Squat (e.g. on a smith machine or free weights) – 2-3 sets, 8-12 repetitions
Bench press (with kettlebell or weights) – 2-3 sets, 8-12 repetitions
Push-up (with dumbbells or weights) – 2-3 sets, 8-12 repetitions
Deadlift (or deadlift with sumo weights) – 2-3 sets, 8-12 repetitions
Plank – 2 sets, 30-60 seconds
Do each exercise consecutively without taking long breaks.
Choose weights that enable good technique and produce muscle fatigue in the last repetitions.
Perform each exercise 2-3 times per week, allowing sufficient recovery time between exercises.
HIT program for experienced gym trainees:
Squat (with free weights or barbell) – 3-4 sets, 6-8 repetitions
Bench press (barbell or dumbbells) – 3-4 sets, 6-8 repetitions
Chin-up (chin-up bar or resistance band) – 3-4 sets, 6-8 repetitions
Side bends (with kettlebell or dumbbells) – 2-3 sets, 8-12 repetitions
Deadlift (or sumo deadlift) – 3-4 sets, 6-8 repetitions
Vertical push-up (with dumbbell or barbell) – 3-4 sets, 6-8 repetitions
Pull-ups to the side (with dumbbells or dumbbells) – 3-4 sets, 6-8 repetitions
Bicep curl (with dumbbells or dumbbells) – 2-3 sets, 8-12 repetitions
Perform each exercise with intensity and control.
Progressively increase the weights or the level of difficulty when you feel that you can easily complete the exercises with the given number of repetitions.
Exercise 2-3 times a week, allowing enough recovery time between days.
It is important to note that these are only examples of HIT programs and can be modified to suit individual needs and goals. It is always recommended to talk to a HC GYM coach or professional so that the program can be tailored individually.
What were Arthur Jones’ original programs like, where only 1 set per muscle group was performed and without rest breaks, you went straight to the next exercise until the entire program was done?
The HIT method, developed by Arthur Jones, is particularly known for its intensity and low-set approach. The original HIT programs usually focused on one set per muscle group and went straight to the next exercise without long rest breaks. This caused a great overall muscle fatigue and load in a short time.
Here is an example of a simple original HIT program:
Muscle group: Chest and extensors
Bench press: 1 set, 6-8 reps
Dip: 1 set, 6-8 repetitions
Cross pull from below: 1 set, 6-8 reps
Muscle group: Back and biceps
Chin-up: 1 set, 6-8 reps
Vertical or horizontal row: 1 set, 6-8 repetitions
Bicep curl: 1 set, 6-8 repetitions
Muscle group: Shoulders and abs
Push-up: 1 set, 6-8 reps
Side curls: 1 set, 6-8 reps
Abdominal muscle movements (e.g. crunches or leg lifts): 1 set, 6-8 repetitions
In this type of program, each exercise is performed with intensity and a focus on good technique. There are no long rest breaks between exercises, but we go directly to the next exercise. The goal is to achieve muscle fatigue and create a sufficient muscle stimulus with one set.
It is important to note that the original HIT program may vary and include different exercises and sets. The program was designed to produce high intensity and elicit a strong muscle response in a short period of time.
If we compare the original program with today’s program, what are the main differences in terms of power, recovery and results?
There are some key differences in efficacy, recovery, and results between the original HIT program and today’s programs. It is important to note that these differences may be individual, and the instructions of the coach or instructor may influence how the programs are implemented.
The original HIT program was known for the high intensity and muscle fatigue achieved in one set. It focused on creating as much muscle stimulation as possible in a short amount of time. Today’s programs can include more sets and repetitions, so the load and intensity can vary depending on the program.
Today’s programs may also include more variety in exercise selection, such as different movement variations and movement combinations to target different muscle groups and achieve different muscle stimuli.
In the original HIT program, the exercises were done with one set per muscle group without long rest breaks. This caused a great deal of overall muscle fatigue. Today’s programs may have more rest periods between exercises to give the body the necessary recovery time before the next set or exercise.
Today’s programs may also place more emphasis on active recovery, such as conditioning, stretching, and restorative exercises to promote muscle recovery and reduce overuse.
In terms of results:
The original HIT program aimed to stimulate a strong muscle response in a short period of time. It emphasized the growth of muscle mass and the increase of strength. Today’s programs can include a more versatile approach that can also target other goals such as mobility, endurance and functionality in addition to increasing strength.
Today’s programs may also have more of an emphasis on progression of training, where weights and difficulty are increased over time to continually challenge the body and promote results.
Artur Jones and others familiar with the HIT method did not separately recommend additional cardio exercises, what was this based on?
Arthur Jones and others familiar with the HIT method’s recommendations for little or no isolated cardio were based on certain principles and observations that they felt were important for building muscle mass and general fitness. These justifications include the following:
Muscle fatigue and overall load: The core of the HIT method is high intensity and single-set exercises that aim to achieve muscle fatigue and create sufficient muscle stimulation in a short period of time. This type of exercise alone can produce a significant cardiovascular load that matches or even exceeds isolated cardio exercises.
Metabolic stimulation: The HIT method emphasizes increasing muscle mass and increasing metabolism. Intensive training stimulates the metabolism both during and after the training. This can promote fat burning and improve body composition.
Time efficiency: The HIT method is based on short and intense exercises that do not require a lot of time to complete. This can be attractive to people with a busy schedule or who want to achieve results in a short period of time.
However, it is important to note that the need and benefits of separate cardio exercises may vary from individual to individual and also depend on goals and preferences. For some people, isolated cardio can be part of their overall workout and help improve aerobic fitness and cardiovascular health.
The best gym in Estonia for this kind of training is HC GYM. They have clubs in tallinn ja in kohtla-järve.In every HC GYM you will find enough room to do workout with free weights and enough big weight stacks in every training machines. Dumbells are up to 100kg.