The six-time Mr. Olympia champ Dorian Yates (1992 to 1997) is one of the most respected athletes in the sport and is considered a pioneer as he revolutionized how people thought about strength training for hypertrophy.
“The Shadow” is credited with beginning the mass monster era in professional bodybuilding.
Yates preferred high-intensity training (HIT) over the conventional bodybuilding routines that involved training six days a week and performing an endless number of sets and reps for every exercise.
I decided to try this low-volume, maximal-effort routine for myself, and this Yates-inspired two-week HIT challenge was born.
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In this article, I take you over my experience with this 14-day experiment and how it impacted my strength gains and muscle soreness. I’ll also share tips on how you can implement this challenge in your own routine.
HIT isn’t just another gym fad. It is a philosophy, a brutal, efficient way to ignite new muscle growth. It was conceptualized by Arthur Jones in the 1970s and refined by Yates in the 90s.
HIT focuses on one, all-out set per exercise. Each rep is supposed to push you closer to your absolute limit, and you must stop only when you can’t push anymore. Since you are only doing a limited number of sets and reps, you must go as heavy as possible while maintaining total control over the weight.
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