How Does The HIT Business Plan Work?

Can You Do More If You Want?

Suppose you like your HIT guy and you want to keep your HIT guy and the POTUS lets you keep your HIT guy.

But instead of doing 1-2 30-minute high-intensity sessions per week, you really want to get in there and do a lot more because it feels good. Like, say you want to do 4-5, 45-60 minute sessions per week.

‘Cause you wanna. Shut up.

What’s your HIT guy gonna say?

I think marketing for an HIT training/coaching business or gym must include the realization that there’s a lot more lazy-ass guys than bust-ass gym-bro junkies, as I’ve kinda become—though not full-retard yet. So what to do? You create programs that appeal to lazy asses who hate going to the gym but can be convinced of its necessity if only they can devote as little as an hour per week: 2 sessions x 30m ea. Bonus is that if you get them results (and you can, I do not dispute that…I did 2×30-40m weekly with a trainer for close to 3 years) they’ll stick with it and keep paying you; whereas, if you go for the hard asses, they’re going to undertake their own training soon enough anyway and likely only pay you for spot sessions now and then.

Just guessing, but it seems likely that’s how the HIT business must work. In other words, though HIT is touted as the best you can do, is it really? Or, is it just the best way to run a training/coaching business or gym from a client retention standpoint, and all the sci-shit is essentially just marketing?

… So, I’m now over the hump with the 4th of 7 full-body sessions performed on consecutive days in the can. Three more to go. This post covers the logs from session 3 and 4. Sessions 1 and 2 are reported here. So, this is Full-Body High-Frequency (FBHF). I keep ribbing the HIT guys because so far, they haven’t seemed to grasp that frequency and intensity are inversely proportional. The more intense, then the less frequently you can or should perform. At least they haven’t conveyed their understanding to me through all the noise about how I’m doing everything wrong…seemingly oblivious to my rather impressive results over a short time (and I know they’re impressive because pro and amateur BBs at my gym are impressed).

The claim is they have The Holy Grail, uh, One True God, uh Optimal Formula!!! for maximizing strength, fitness, muscle growth…all the good stuff. Although, diet is always a huge factor (among many factors), so that you put a guy with a protein-focussed pristine diet on a crap gym program, he can get better overall results than the guy on a crap diet doing God’s Chosen Workout Program. Like that.

I get stuff like this tagged to me:

It’s presented as though when you look at a road map, it’s the actual territory.

It’s sci-shit posing as a some revealed truth, but is nothing more than marketing. What does it mean? Generally, it means that if you overdo it, you’ll eventually get diminishing returns. Fucking Duh.

Kinda how nature works, and we discover that piecemeal about the time we start walking around so that we can cover a lot more ground in a given space of time, to get into more trouble and that’s learning.

Or, you can say: everything is limited.

Here’s a transcript of a good video the same HIT guy sent me.

If you can elevate muscle protein synthesis (MPS) more frequently by training each body part more often, you give your body more opportunities for growth throughout the week. High-frequency training stimulates MPS on a more regular basis, allowing you to take full advantage of frequent spikes in MPS. This constant increase in MPS levels means you build more muscle by allowing those cells to lay down new muscle fibers more consistently, keeping you anabolic throughout the entire week.

The question then arises: should you train a muscle with a higher frequency to consistently spike muscle protein synthesis and thereby keep yourself more anabolic? Using current science, we’ll assess this. But first, what exactly is muscle protein synthesis, and why is keeping it elevated important for muscle hypertrophy? Within your muscles, both muscle protein synthesis and muscle protein breakdown are always ongoing. Muscle protein synthesis is the creation of new muscle proteins, while muscle protein breakdown is the degradation of these proteins.

To explain further, let’s use Bob the Builder and Thanos as analogies. Imagine we have a wall. Bob the Builder is laying new bricks, while Thanos is destroying them. Here, the wall represents the muscle; Bob the Builder performs muscle protein synthesis by adding bricks, and Thanos performs muscle protein breakdown by removing them. When both are balanced, the wall remains the same size. However, if Bob adds bricks faster than Thanos can destroy them, the wall grows. Conversely, if Thanos destroys bricks faster than Bob can add them, the wall shrinks. Unfortunately, the latter scenario often occurs in aging, inactive individuals.

A resistance training session triggers an increase in MPS, shifting the balance so that MPS exceeds muscle protein breakdown. But how long does this MPS rise last after a session? According to a review by Damas and colleagues, it appears that training experience matters. For trained individuals, MPS peaks a few hours after a session and rapidly falls within 10 hours. Untrained individuals see peaks close to 20 hours post-session, with sustained elevations lasting 40 to 50 hours, indicating a greater overall MPS elevation.

This suggests that untrained individuals have a greater capacity for muscle growth due to the novelty of resistance training, which disrupts their systems more significantly. Therefore, trained individuals might consider training a muscle every other day, while untrained individuals might extend this to every third day to maintain elevated MPS.

However, there are issues with this approach. The data discussed above is based on mixed muscle protein synthesis, which includes all proteins within muscle fibers, not just those involved in hypertrophy. We are primarily concerned with myofibrillar proteins, the contractile proteins responsible for muscle force. It’s the increase in these proteins that signifies hypertrophy. Interestingly, studies show that myofibrillar protein synthesis does not necessarily correlate with mixed MPS.

For example, a study showed that 24 hours after leg extensions performed with different loads, mixed MPS levels were unchanged, but myofibrillar MPS levels were significantly elevated. This disconnect makes it questionable to use mixed MPS data for training frequency recommendations.

Furthermore, myofibrillar MPS is also affected by muscle damage. Initial sessions of a training program often direct MPS towards repairing damage rather than building muscle. As training progresses and muscle damage decreases due to adaptations, myofibrillar MPS then correlates more directly with hypertrophy. This suggests that for accurate data on MPS related to muscle building, we need to consider studies where muscle damage is minimal.

In conclusion, while stimulating myofibrillar MPS frequently seems beneficial, the current data are insufficient to definitively recommend optimal training frequencies. We need more research to explore how the timing and frequency of training sessions influence myofibrillar MPS and muscle growth, considering factors like muscle damage and the actual number of sets performed. In the next video, we’ll delve into the literature comparing muscle growth outcomes at different training frequencies to better determine the most effective strategy for muscle hypertrophy.

The video contains graphics and illustrations for better understanding.

So what’s the bottom line?

Fist, it’s to understand that very nearly all the sci-shit touted is nothing but marketing hype passed of as The Science!!! Its greatest sin is the presumption that all this theorized stuff is in any way being implemented per spec.

I suppose it’s fair to say that a possible virtue of HIT is that, given the brevity and infrequency of the workouts, it’s more likely to keep everything pretty controlled and, thus, closer to predicted outcomes. So, the sissies who hate the gym have that to hang their hats on.

Here are two absolute general truths you can hang your hat on:

1. If you move heavy things from point A to point B a lot, no matter how, and provided you don’t bad-hurt yourself, you will get better and better at it. This is called progress and gains. Increased strength and bigger muscles. Are there various ways to improve the process? Sure. Are their ways to completely fuck it up? Yes, but very few and bad injury is mostly it. Enjoying the process, whichever you choose, is the chief correlating factor in how much and how quickly you progress, and not which style you use. In other words, get off your lazy fucking ass first and stop making pussyboy excuses.

2. If you eat sufficient food, you will grow. You’ll grow tissue. Both lean (muscle) and fat. Combining your sufficient food intake with #1 helps to channel growth more towards lean than fat. Eating too much too often, chronically—whether active, or not—will make you fat (even Olympic and Powerlifters get fat while training and overeating). Are food choices important? Of course. Are food choices the primary factor in whether you are lean or fat. No. And, fuck no. Eating too much too often, nearly no matter of what is exclusively what makes you fat (low protein and low fat is about the only way…i.e., raw vegan, the most fucktarded diet by any species of any animal on planet earth). Omnivorously targeting protein while eschewing added fat is the optimal formula for channeling sufficient food intake to lean over fat and in the absence of a training program, it’s also the easiest way to keep from eating too much too often to maintain body composition; or, to eat substantially less, less often, to lose fat preferentially to lean mass and improve body composition.

So. There.

… Now to my logs and a discussion about the record setting. Perhaps some clues as to the mods I’ll be doing to The FBHF Matrix for V2 (which will be fully accessible to every member who downloaded V1 or non-members who purchased it.

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