Dr. Jürgen Giessing
Why do some scientific studies say that HIT is better than High-Volume Training, and why do others say the opposite?
How can you make sense of this information for yourself and your strength training clients?
Dr. Jürgen Giessing ( giessing [at] uni-landau [dot] de ) is an esteemed researcher and professor of sports science at the University of Landau in Germany, and his expertise is in muscle hypertrophy and its health-related effects. He has authored best-selling books on High-Intensity Training, including his newest one titled HIT — new and improved: High Intensity Training: How to spend less time and build more muscle (Amazon US; Amazon UK).
In this episode, we dive into the science behind why HIT is better for you long-term, optimizing muscle recovery and muscle-protein synthesis, debunking common muscle-building myths, incorporating cardio into your HIT regimen (and why you might want to), and so much more!
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Show Notes
- 03:15 – Is HIT superior to High-Volume Training for Health?
- 09:54 – How HIT helps elderly people stay incredibly fit
- 11:23 – Understanding Wear and Tear when Strength Training
- 13:43 – The dangers of bench pressing (improper form and alternatives)
- 16:53 – What’s the PERFECT training frequency for building muscle? (Muscle protein synthesis stimulation, training frequency, recovery periods, overtraining)
- 25:51 – How to avoid overtraining and recover properly from training
- 29:09 – How to measure sleep quality
- 31:19 – Understanding the different types of overtraining
- 34:24 – Using split routines to avoid overtraining
- 36:53 – How age affects recovery and how you should train
- 41:20 – How to think about individual differences when strength training
- 45:04 – Interesting conversation about bodybuilding and building your physique
- 55:34 – Can cardio actually contribute to muscle growth?
- 01:12:11 – How to think about heart rate and incorporating cardio
- 01:15:11 – How to think about an ideal weekly workout program
- 01:22:03 – An important warning to people who don’t exercise
- 01:25:33 – Study: How HIT helps prevent / improve type-2 diabetes
- 01:29:29 – Why you can’t exercise your way out of a bad diet
- 01:32:07 – The benefits of working out fasted (if approached properly)
- 01:35:13 Strength train twice a week, upper & lower body workouts each.
- 01:34:26 – Dr. Jurgen Giessing’s Personal Training Program
- 01:43:07 – A commonly heard stupid take: bigger bodybuilder = more knowledgeable; smaller bodybuilder = less knowledgeable
- 01:46:05 – When unfit people criticize fit people
People Mentioned & Selected Links from the Episode
- Dr. Jürgen Giessing | On ResearchGate | Previous HIB Episode
- Dr. Jurgen Giessing’s Books:
- Kieser Training
- John Little | HIB episodes
- Dr. James Steele | HIB Episodes
- Dr. James Fisher | Knee Injury Recovery Episode | More HIB Episodes
- Dr. Doug McGuff | Why You Should NOT Bulk Up | More HIB Episodes
- Petter Attia
- Usain Bolt
- Arthur Jones | Nautilus | MedX
- Body by Science – Dr. Doug McGuff (book)
- Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery – Christie Aschwanden (book)
521 – 1-on-1 VS 1-on-3 VS Group Training — Which HIT Business Model Is Right For Your Strength Studio? (with Luke Carlson)
520 – How To Build A Highly Successful Fitness Business and Turn It Into A HIT Franchise (with Jeff Tomaszewski)
519 – Is SuperSlow The Key to an Ultra-Successful HIT Business? What You Should Know (with Dagoberto Vila)
good one. any way you know of that I can get the kindle or hard cover edition of his latest book here in Canada.
Very informative podcast Lawrence, great interview!