The Best HIT Protocols and Training Techniques for Gains

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Pete Cerqua

What’s the best combination of HIT protocols and advanced strength training techniques for the most gains?

Legendary trainer Pete Cerqua returns to the podcast for a deep dive into all the different high-intensity training protocols, advanced techniques, how you can customize and add variations to get up to 40% gains in strength, along with how to put all of these to work in your fitness business if you’re a trainer looking to keep clients raving about the workouts you put them through.

Pete is a master High-Intensity Fitness Coach and creator of The 90-Second Fitness Solution. He has been professionally coaching since 1985 and is also a 5-Time Bestselling Author for Simon & Schuster and Skyhorse Publishing, which include the books High-Intensity Fitness Revolution for Women and High-Intensity Fitness Revolution for Men. His program “Million Dollar Trainer” shows personal trainers how to earn 7 figures per year.

If you’ve ever wondered which HIT protocols and techniques will get you the most gains or will work the best with different types of personal training clients, don’t miss this episode!

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Show Notes

4:04 – What makes a good HIT training protocol? The criteria you should think about and how your goals will affect your protocol selection
12:04 – Dr. Wayne Westcott’s research on HIT training protocols. what gets you up to 40% more gains in strength, and how this should affect your programs if you’re a personal trainer
20:58 – Slower speed reps produce 50% greater gains (and why you need assisted training)
24:54 – Personal trainers: do you know what makes you a better personal trainer than all other personal trainers around you? How to think about the service you provide to your clients: your protocols, your instructions, how you teach, etc.
28:37 – Other advanced training techniques: doing rest-pause right, DC Training (Doggcrapp Training), machine-based 1 rep maxes, choosing techniques for different types of clients, etc.
37:34 – The best rep ranges for strength training: what does the research show? The story of Mike Mentzer & The Barbarian Brothers // TK – great for a clip
47:54 – How to customize your strength training / HIT protocols + techniques for yourself and your clients
53:02 – How to decide which protocols and techniques to use: planning, execution, and making client-specific adjustments
1:09:02 – Understanding what it really means to customize and tailor workouts for clients
1:16:02 – How Alex Hormozi’s Value Equation can apply to High Intensity Training
01:23:33 – Pete Cerqua’s 3/90 Protocol