High Intensity Business 499 - The Best HIT Protocol for Strength, Muscle Mass, & Hypertrophy (SuperSlow VS High-Volume HIT Debate with Dagoberto Vila and Dr. James Fisher)
Jan 22, 2025
In this discussion, exercise scientist Dr. James Fisher debates SuperSlow Master Dagoberto Vila on the best HIT protocol for muscle growth. They delve into the effectiveness of SuperSlow training compared to high-volume HIT for maximizing strength and hypertrophy. The conversation includes insights on optimal workout frequency, muscle fatigue, and the role of genetics in training results. They also explore isometric exercises and their adaptive benefits, making for a lively exploration of what drives real gains in fitness.
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Optimal Low-Velocity HIT Workout
- Generate maximum muscular tension with low velocity contraction and meaningful load.
- Perform a short, intense workout of 3 to 5 exercises twice a week, training to momentary muscular failure.
Research Supports Higher Volume Benefits
- Research shows higher volume training can produce slightly greater hypertrophy than low volume.
- Time under tension around 60 seconds is optimal, but multiple sets or longer tension also contribute depending on load.
One Set to Failure Is Enough
- One set to momentary muscular failure is sufficient to maximally stimulate muscle.
- Adding more volume lowers effort intensity and strains recovery capacity, reducing gains.
