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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Lactic Acid
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Daoust

Hi, I m new to the HIT training. I bougth the book from ellington darden and start the begining program. From what I understand, I have to minimize the rest time under 1min between set, and and try to focus on slow rep like 8 to 10 sec with the negative. My probleme I have with this training or any other training is that I m alone and it is hard for me to know if I reach the full faillure. Does when you train and you feel the lactic acide in your muscle is a good key to know if you reach the faillure? Does the with the training, the burn sensation will disapere are it allways stay with that training? The burns sensation only feel in the bicep , should I feel over my entire body?

Thank you
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entsminger

Virginia, USA

Daoust wrote:
Hi, I m new to the HIT training. I bougth the book from ellington darden and start the begining program. From what I understand, I have to minimize the rest time under 1min between set, and and try to focus on slow rep like 8 to 10 sec with the negative. My probleme I have with this training or any other training is that I m alone and it is hard for me to know if I reach the full faillure. Does when you train and you feel the lactic acide in your muscle is a good key to know if you reach the faillure? Does the with the training, the burn sensation will disapere are it allways stay with that training? The burns sensation only feel in the bicep , should I feel over my entire body?

Thank you


== Scott ==
This requires much longer response to explain it correctly but basically when you find you can?t do any more reps in a set in good form no matter how hard you try you have reached failure for that set.
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Daoust

So if it is that, I m almost shure I hit faillure. What is about the lactic acide, does you get lactic acide at the begining of you training or at the end. It look like if my rest is shorter, I will get more acide. It look like a beginer question but it s where I m at the moment. I Have done anther type (split routine 4 set by boddy parts) of training but wanted to try HIT as it seem mire logical.

Thank you
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entsminger

Virginia, USA

Daoust wrote:
So if it is that, I m almost shure I hit faillure. What is about the lactic acide, does you get lactic acide at the begining of you training or at the end. It look like if my rest is shorter, I will get more acide. It look like a beginer question but it s where I m at the moment. I Have done anther type (split routine 4 set by boddy parts) of training but wanted to try HIT as it seem mire logical.

Thank you


== Scott ==
I?m not sure what you mean by, is your lactic acid at the beginning or end?? If by lactic acid do you mean a burning sensation in the muscle? That usually comes near the end of a set , depending on how you train. If you don?t really know how to focus on what you are doing you may not get that feeling? On a set of 8 reps I usually feel the burn near the end but I have been at it for 40 years so I know how to get that feel. I generally like higher reps of 15 to 25. At about 12 reps I can really feel the burn especially when I focus on feeling the burn. I wouldn?t worry about that feel or burn at this point in your training, just push it as hard as you can with strict form and results will come .
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Daoust

Thank you very much for your help. Yes, I was talking about the burns. It look I have more burns If my rest is shorter. Have uou ever perform a set wiiithout the burn feeling even if you reach faillure? How long is your rest between sets?


Thank you
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entsminger

Virginia, USA

Daoust wrote:
Thank you very much for your help. Yes, I was talking about the burns. It look I have more burns If my rest is shorter. Have uou ever perform a set wiiithout the burn feeling even if you reach faillure? How long is your rest between sets?


Thank you


== Scott ===
Many times I don?t get that burn feeling. There?s many reasons why you might always not get that feeling. I don?t know that the rest between sets is a big factor as much as concentrating on the feel and form and such. I generally rest about 30 seconds between sets or about the time it takes to get on another machine . I find it harder to get that burn feeling with fewer reps in the set . If I?m doing 15 to 20 reps I can almost always feel a burn sensation . I wouldn?t put a whole lot of weight on that burn feeling. It?s a great feeling but not nessesary to grow.
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Average Al

Daoust wrote:
Hi, I m new to the HIT training. I bougth the book from ellington darden and start the begining program. From what I understand, I have to minimize the rest time under 1min between set, and and try to focus on slow rep like 8 to 10 sec with the negative. My probleme I have with this training or any other training is that I m alone and it is hard for me to know if I reach the full faillure. Does when you train and you feel the lactic acide in your muscle is a good key to know if you reach the faillure? Does the with the training, the burn sensation will disapere are it allways stay with that training? The burns sensation only feel in the bicep , should I feel over my entire body?

Thank you


During short-duration high effort lifting, your muscles get a lot of energy from anaerobic glycolysis. During anaerobic glycolysis a by-product of energy production, lactate, accumulates in the muscles, and produces that uncomfortable burning sensation. How severe it gets depends on how long you are working the muscles and how good your body is a clearing the lactate.

The burn tends to be worse if you are doing longer duration sets (more than 60 or 90 seconds) with more moderate weights. Often people quit a set because of the discomfort associated with the burn, rather than with reaching failure, which is the inability to keep moving the weight.

If you are having a lot of trouble differentiating between failing, and reaching a point of intolerable burn, you might consider increasing the load such that you reach failure within 45 to 60 seconds. You may still start to feel a burn at the end, but usually with heavier weights, the point of failure becomes more obvious.

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Daoust

Yes , I reach the point of faillure at every set, it just that I can t really tell how many more rep I should try to achieve after faillur by forced rep or lower weigth. The burn is more powerfull when I rest after I finish my set. After some years of training in HIT , does you still feel the same burn like when you begin?

Thank you
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Jesse Lee Otis

Daoust wrote:
Hi, I m new to the HIT training. I bougth the book from ellington darden and start the begining program. From what I understand, I have to minimize the rest time under 1min between set, and and try to focus on slow rep like 8 to 10 sec with the negative. My probleme I have with this training or any other training is that I m alone and it is hard for me to know if I reach the full faillure. Does when you train and you feel the lactic acide in your muscle is a good key to know if you reach the faillure? Does the with the training, the burn sensation will disapere are it allways stay with that training? The burns sensation only feel in the bicep , should I feel over my entire body?

Thank you


================================

Daoust --

Get on your computer and 'Google' a phrase such as 'Lactic acid exercise' (without the single quotes) and you will find an abundance of information on the internet regarding that subject -- and you can extend the information given to the subject of performing sets until failure.

Jesse Lee

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Daoust

Yes , I have google it but the question was more to have opinion from the HIT comunity. I read alot and bougth book about trainaing, I m now reading the book of Ellington Darden , the new High intensity training. I started the program from this book, but I was unable to find any guidline about lactic acid, that why I ask you what are your opinion about the subject regarding HIT principles. There is alot of contractdiction in training , volume training , HIIT, HIT and so on that why what I read on google, I want to know if it is still the same for HIT. I also bougth, the new bodybuilding with old school results, I wish , this book will help alot for my questions and training.
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hit4me

Florida, USA

I have not gotten that burn feeling in years....however I train to failure each time I workout

I used to notice a burn when I use high reps, i.e. 15 to 25 or when I used to train high volume....not with one set to failure at less than 12 reps


why does the topic of lactic acid concern you so much?
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Daoust

It was more to understand if the burn feeling is a key indicator of faillure. I train alone in my home gym and without a helper, it is harder to do negative on some sets after faillure. When I started my training , I was doing split routine with long rest between sets. Trained 2 body parts every workout 3 to 4 different exercise by body parts, 3sets of 8reps each. Now that I follow the beginer routine from Ellington Darden, i feel a deeper burns and I belive it is due to less rest between set. Now I understand more that the body will still adjust to the training and the burn feeling will get lower.

Thank you
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