thanks for that advice 
but what is a good weight to train with 10kg, 20kg, 30kg 
P.S Amen
150kg
Seriously, what do you mean? Whatâs a good weight for what? Hereâs an example - benchpress youâre doing alright if you can lift your own bodyweight for 10 reps. But bicep curls you are probably struggling to do 1/4 of your bodyweight (per arm). You need to work out what weights are right for each exercise you do. You want to be pushing your limits in whatever exercise protocol you choose, not just going through the motions.
HIT doesnât work for all people.
Always training to failure is bad. Since you say always go to failure, have you done research on it? On the neurological and muscular effects of training to failure, for example? Do you know to what extent these are multiplied by âalwaysâ training to failure? Do you know how the effects of various % of your 1RM taken to failure differ?
The guy is (presumably) a newbie to exercise. He doesnât need things like protein powder and hardcore weight lifting routines. Iâm sure he can get more than enough protein from normal food.
Hi IF
âHIT doesnât work for all people.â
What are you basing this statement on? Your own experience? anecdotal evidence? hearsay? or legitimate scientific studies?
If the latter could you provide links/references
I have been using HIT for 8 years now (iâve been lifting for about 10). This literally involves no more than one work set per body part once a week. During those eight years I have made significant gains in size and strength and I havenât had to spend hours in a gym to do it. Just recently I put 40lbs on my bench press over a one month period. Moreover whenever I have trained more than one body part per week I have actually gotten weaker as my body has not had time to recover from my last workout. Because I keep a training journal I can experiment and find this stuff out.
It is true that after a few years your gains will start to taper off and now, for me, whenever they come they are few and far between. But as people reach their genetic limit I think this is inevitable unless of course you opt to take the steroid route (which i havenât and dont intend to).
I train to failure on each and every set I do (which to repeat is not many-in fact its the bare minimum since you cant do less than one set) and have yet to ever be injured lifting weights or suffer any adverse neuromuscular distress.
Granted, high intensity training does place a higher degree of stress on your body (that is the whole point of training to failure-to give your muscles the maximum stimulus and hence provoke the maximum growth as your body tries to miimise the threat to its homeostasis) but this is counterbalanced by the briefness and infrequency of the training.
Exactly how brief and infrequent training should be will depend on the indiviual, since, while the principles of human physiology are more or less universal (if they werent doctors wouldnt be able to diagnose and treat diseases) It is true that recovery ability does vary from person to person owing to a number of individual factors such as tolerance to exercise, general stress levels, hours of sleep, diet, MA training schedule etc. Consequently exactly how many sets you do and how often you do them is something you will need to determine over time through trial and error.
That said The one yardstick of your progress should be whether or not you are getting stronger AND THE ONLY RELIABLE WAY TO MEASURE THIS IS BY TRAINING TO FAILURE EACH AND EVERY TIME- THAT WAY YOU ARE CERTAIN THAT WHEN YOU DO MORE REPS THIS TIME, ITS BECAUSE YOU HAVE BECOME STRONGER SINCE YOUR LAST WORKOUT AND NOT BECAUSE YOU COULD HAVE DONE MORE THE TIME BEFORE BUT OPTED NOT TO.
Hope this explains my reasons for using HIT.
Again I direct people to Mentzers books as they spell this out far better than I can.
Not so. You could train to failure once a month, and still gauge your progress that way.
I almost never train to failure and still make gains. The sets/reps/weight still go up. By stopping short of failure, I am able to do more sets.
HIT is good for bodybuilding, it is well established. And that sounds like what the poster wants. But it is not the most efficient or safe way to train for strength. I hurt myself in the past doing sets to failure, and that last rep often goes up with terrible form. I think it is a valuable technique for some people, but I wouldnât recommend it to a beginner.
oh yeah, and when i want to loose some weight i stick chilli sauce on most of my meals. i love it and iâve heard and read (somewhere) it raises your metabolic rate and your immune system. works for me anyway 