How to be Healthy for Life: The Best High Intensity Workouts

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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