This article showcases Dorian Yates and Leroy Davis performing Heavy Duty – High Intensity Training (HIT). This is a brief introduction to HIT and Yates’s Heavy-Duty System. I have taken excerpts from The Age Of Intensity: Legendary Bodybuilder Dorian Yates and so this article is the source of my article, to get the whole picture i highly recommend to read the original article also. Yates’s Heavy-Duty System has its origins in the HIT principles of Arthur Jones and Mike Mentzer. His Heavy-Duty system is based on two key principles:
(1) Maximum muscular response is obtained from the shock of brief, high-intensity training
(2) muscular growth occurs only after recuperation
As the HIT principles by Mike Mentzer emphasize one single set per body part with the criterion that Full Range Of Motion (ROM) is used, Dorian Yates his opinion on this is:
You can reduce workouts to one set per body part, but I believe a variety of exercises are needed to stress different aspects of a particular muscle.
So Yates performed multiple exercises to target different aspects of a particular muscle. He did however, perform one “final, all-out set” on the major exercise for each body part. This set is what it’s all about, this is the one that counts, this is the key of this system!
Dorian Yates describes an example of a “final, all-out set” as follows:
It must be stressed that the one final, all-out set I do takes me to the very limit of my capabilities. For example, for chest, one of my preferred movements is the incline barbell press. After two or three warm-up sets of six to 12 reps each, I load up the bar and grind out six reps to failure. Without stopping, my training partner then helps me keep it going with two or three forced reps, again to failure; but the set is still not finished. He’ll then assist me with another three or four rest/pause or negative reps, until the bar absolutely will not move.
Below you can watch a video of Yates and Davis, training Heavy-Duty:
My personal experience with HIT is great. I have been on a Heavy-Duty system for almost a year and the results were extraordinary. To this day i maintain to use principles of the HIT and Yates s Heavy-Duty system for a variety of exercises, and with great results.
You can and should read the full article over at Muscle&Fitness.com, here you go The Age Of Intensity: Legendary Bodybuilder Dorian Yates
As always, I am interested in your opinion.
So share your thoughts!