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You Don't Know HIT
Considering the ignorance of the majority of the fitness industry it should come as no surprise most people writing about high intensity training (HIT) on the internet don't know what they're talking about. Almost every week I receive emails from people confused by something they read about HIT on some other site, often variations on the same common misconceptions.
The purpose of this article is to clarify what HIT is and what it is not and address some of the more popular myths and misconceptions.
What is High Intensity Training?
Part of the problem is the term "high intensity training" is currently used very loosely by most of the fitness industry to refer to almost any physical activity performed with a higher than normal level of effort. It has also become popular to market all sorts of things as HIT, from group classes to boot camps to CrossFit to sprint interval training workouts, adding to the confusion.
To be clear, when I write about HIT I specifically mean progressive resistance exercise performed with a very high level of intensity.
The Definition of Exercise "Intensity"
Unfortunately, there is even confusion about this due to misunderstanding of the definition of "intensity". The most accurate and conceptually useful definition of intensity in the context of exercise is your level of effort relative to your momentary ability. The erroneous but popular definition is the load used during an exercise, usually expressed as a percentage of the maximum that can be lifted for one repetition (1RM). There are several problems with this.
For example, according to the proper definition if you are capable of producing 100 pounds of force at the start of an exercise but you only have to produce 75 pounds to overcome the resistance your starting level of intensity is 75% (75 = 75% of 100). As your muscles fatigue, continuing to produce 75 pounds of force requires an increasing percentage of your decreasing momentary ability (75 = ~79% of 95, ~83% of 90, ~88% of 85, etc.). When fatigue has reduced the amount of force you are momentarily capable of producing to 75 pounds then you are working at maximum intensity (75 = 100% of 75).
According to the more common definition (a percentage of 1RM in this case), despite the obvious fact an exercise becomes harder (more intense) as your muscles fatigue, you would be working at the same intensity at the end as you did at the beginning. Whether you quit after only one or two repetitions or performed five or six or continued the exercise to the point of momentary muscular failure, you would be working at the same intensity. Whether you performed each repetition in strict form maintaining continuous tension on the working muscles or cheated the weight up and dropped it then rested between each rep, you would be working at the same intensity. I could go on and on but by now you should get the point; the common definition is plainly wrong. A percentage of a repetition maximum is a description of the load used for an exercise and not intensity.
Load Versus Effort?
Which leads to one of the common misconceptions: just because a program involves using high percentages of your 1RM doesn't mean it is HIT. While load is obviously an important factor in how intense an exercise is, as I already pointed out it is not as important as how you use it.
For example, doing a set of an exercise with 80% of your 1RM might be hard, but if you do it with loose form and quick reps and stop short of an all-out effort you are not training as intensely as if you used only 75% but pushed yourself to momentary muscular failure.
Please note I am using these percentages for the sake of example and do not recommend performing one rep max testing to determine training loads.
Is HIT Dangerous?
A related misconception is that training very intensely is dangerous. Often this is claimed because of two erroneous assumptions; that intense training always involves very heavy weight and that a heavier weight is more dangerous. Once again what really matters is how you use it.
A tissue is injured when it is exposed to a force that exceeds it's structural strength. Force is the product of mass and acceleration. The heavier the load you use or the more rapidly you accelerate it the greater the force imposed on the involved tissues. Assuming you don't have any pre-existing injuries you won't be capable of lifting a weight that is too heavy if you attempt to do so with strict, correct form. The reason heavy weight is often associated with injury is because people often use sloppy form to be able to lift way more weight than they can handle lifting correctly. It is not the weight that hurts them but the horrible form they resort to in an attempt to lift it.
Suppose you were to go outside and attempt to lift the back of an SUV or pickup truck by the bumper. Unless you are a freak of nature you will not be able to get the wheels off the ground. It is much heavier than anything you are ever likely to try to lift during a workout. Whether you are injured attempting to lift it has nothing to do with how heavy it is and everything to do with how you try to lift it. If you attempt to quickly yank or jerk the bumper up as hard and fast as you can you are probably going to pull something. However, if you pull with only a moderate effort at first, and gradually increase your effort until you are pulling as hard as you can then gradually ease off you will not injure yourself.
If you start with a weight you can handle for a reasonable number of reps in strict form and progress gradually the weight will not become dangerous. If you sacrifice form to lift a heavier weight don't blame the weight if you get injured.
Is Training To Failure Dangerous?
As long as you use strict form and common sense with regards to safety it is not dangerous to train to momentary muscular failure either. Again, the problem is not training to failure in and of itself, but that as people approach failure they tend to lose focus and sacrifice form for the sake of completing more repetitions. Maintain strict form, focus on your muscles not the numbers, and no matter now intensely you train you will not hurt yourself. In fact, as long as your form is strict the closer you get to momentary muscular failure the safer the exercise becomes because fatigue increases the gap between the amount of force the working muscles can produce and the amount required to cause an injury.
If an exercise requires a spotter or specific equipment to safely train to failure use it. Make sure all equipment you use is in good working condition and that anything you stand on, sit on, lay on or hang from will support your weight. Familiarize yourself with the correct operation of equipment before using it with a challenging weight.
When a trainer says high intensity training or training to momentary muscular failure is dangerous that tells me they don't understand the actual causes of injury during exercise and how to minimize them and have no business training people or giving advice on the subject.
Is HIT Only For Beginners Or Not For Beginners?
"HIT isn't very hard. Anybody who only works out for less than half an hour is lazy."
"HIT is too hard and will totally burn out your CNS and wreck your joints."
"HIT doesn't work, you have to do a lot more volume to grow."
"HIT can be an effective way to stimulate new growth if you've hit a plateau."
"HIT is only for beginners, you have to add more volume as you progress."
"HIT is not for beginners, you have to build up to that kind of intensity."
The "experts" can't seem to make up their minds. Some claim HIT is not for beginners because it is too hard while others claim HIT is only appropriate for beginners because it isn't hard enough. None of them know what they're talking about.
There is no reason a beginner can't or shouldn't perform high intensity training as long as they start with conservative loads and rest periods and progress gradually while focusing on learning and practicing correct form. The goal is to work up to the point where you're working out with an all-out, maximum effort but you don't put someone who has never trained before through that kind of workout without a break-in period.
Also, there is no reason to increase workout volume as you become more advanced. The effectiveness of your workouts is determined by how intensely you train, not the volume of work you perform, and as you become more advanced and are capable of training more intensely it becomes necessary to reduce the volume and frequency of your workouts to avoid overtraining.
Is HIT Only For Lazy People Or Only For Obsessed, Amphetamine-Fueled Masochists?
The notion that HIT is not very hard or is only for people too lazy to work out longer or more often is utterly absurd to anyone who has experienced a proper high intensity workout. Anyone who says a HIT workout isn't hard has never done one and doesn't know what they're talking about.
While in college I worked as a trainer at a Gold's Gym in Green Bay, WI (now Titletown Fitness) and several of the bodybuilders who worked out there were critical of our HIT program, often expressing doubt that such brief workouts could possibly be very hard. The few I convinced to let me put them through a workout changed their minds. During one of those workouts the guy only got through four exercises before having to go lay down in the locker room. He came out over an hour later and sat down in the front lobby and called his girlfriend to come pick him up since he didn't think he'd be able to drive. I didn't see him in the gym for about two weeks and when he came back he complained the workout was too hard.
Since then I've trained quite a few people who know what hard work is, including professional athletes and special warfare operators, and none of them thought their workouts were easy.
While HIT is extremely hard when done correctly you don't have to be obsessed, a masochist, or hopped up on amphetamines to train with a high level of intensity. You just have to be willing to work as hard as possible and disciplined enough to push yourself through the discomfort no matter how much your muscles burn and heart pounds or how hard you're sucking wind. As I mentioned earlier, intensity is your level of effort relative to your momentary ability. What is "high" intensity is relative to the individual. While not everybody can lift heavy weights, everybody can train with a level of effort that is high for them.
About Drew Baye
88 Responses to You Don't Know HIT
Dwayne Wimmer September 18, 2012 at 5:15 pm #
Another GREAT Post!!. I will be using this with my staff.
Thanks for continually posting intelligent and useful information.
Dwayne Wimmer
Mark September 18, 2012 at 9:37 pm #
This is the spot on type of article that keeps me checking your site with addictive frequency. My discovery of Ken Hutchins and exposure to you have been nothing short of life changing in my personal search for improved health and well being. As I have stated before, I have made the best gains in my life while working with Mr. Hutchins at Overload. A big Thank You for continuing to share so freely with us.
Mark Shear
Steven Turner September 19, 2012 at 2:19 am #
Hi Drew,
A great article. I think that a lot of the misconception of HIT comes from many of the so-called fitness experts who think that they know everything about fitness. Most of the so-called experts have no idea what a high intensity level of effort most have never experienced an actual HIT workout. I have mentioned to you this before that many of the "advanced bodybuilders" when put through a proper HIT workout they often put the weight down after only a few "proper HIT reps not even sets of HIT exercises.
I think that one of the biggest problems with the fitness industry is that many of the so-called experts don't want to admit that they don't know something especialy when we talk about down right hard work when exercising.
On the other side of the coin many people who willing to listen with an open mind find that a proper HIT is better than wait for it "sex" (laugh), beat that so-called fitness experts.
Chad G September 19, 2012 at 6:13 am #
Recently I was doing some research just to get both sides of the story, so I read a couple of critiques of HIT training and very quickly came to the conclusion that the people doing the critiques had NO CLUE about how to do HIT training or even what it was. All they had were straw man arguments against what they ASSUMED HIT was which is exactly what you've covered here.
Unfortunately there is a lot of that out there. A recent Google search for "high intensity training" turned up over 800,000 results and randomly visiting some of them I found most either used the term vaguely or improperly or contained misinformation or some of the misconceptions above. I love that the internet has made it possible to easily connect and share information with people all over the world, but it also means a lot of people who don't know what they're talking about are able to spread and multiply misinformation as well.
I've got other articles I need to finish first, but I plan to do a few more parts to this one covering a lot of the other common misconceptions in the next few weeks.
Thanks everybody. It's frustrating seeing the same misinformation on HIT over and over in books and magazines and on the web so hopefully this helps those who might be confused about these things. I'm going to be covering a lot more in the next couple weeks.
Steven Turner September 19, 2012 at 11:58 pm #
Hi Drew,
If I could add a broader context to your article and that is exercise research. Your concise definition of "exercise intensity" means that research into the "causes and effects" of exercise can be properly controlled.
Without a concise definition of "intensity" other independent variables would mean nothing in explaining results.
We would continue with this garbage… I mentioned this on BBS, "Over the past decade the fitness industry has moved more towards basing itself around functional movements that mimic real life as opposed to using machines to mimic the movement of only one joint. The kettlebell is at the front of this new wave of functionality". The article also includes a model of a very fit girl. This would have us believe that the cause and effect of functional movement and body shape is the kettlebell". Not the strength gained from the kettlebell or the intensity of effort when doing the kettlebell exercises. And most of the exercises are unsafe movemnts I can see a permanent back injury happening.
The importance of a proper definition of intensity for research was something covered in the excellent review paper Evidence Based Resistance Training Recommendations by James Fisher, James Steele, Stewart Bruce-Low and Dave Smith in the section on intensity load and repetition range.
I plan to do an entire series of articles and also a discussion with James Steele on this paper.
The growing popularity of so-called "functional training" and kettlebells just shows how little most people know and understand about exercise.
James November 28, 2012 at 6:43 pm #
I found the 'Genetic Factors and Their Implications' section of that paper on very interesting. I'm an ectomorph (naturally skinny) and find it quite difficult to gain weight and muscle. I'd like to see an article from you on the different somatotypes, and what someone like me (ectomorph/hard-gainer) can specifically do, in addition to HIT, to maximize gains.
Whether you're an ectomorph, mesomorph, or endomorph the principles are the same. The only thing you need to do in addition to HIT to maximize gains is eat enough quality food, get plenty of sleep at night, and minimize other stresses which may interfere with recovery and growth between workouts.
You're welcome, but I'm no prophet or anything of the sort. I'm just trying to provide good, practical advice and information people can use to quickly, safely and efficiently build muscle, lose fat, and get fit.
Mike September 21, 2012 at 5:11 am #
I understand what you mean Drew but at times there is something "prophetic" about sound advice for *good health*, it leads to smiles and much better chances for happiness. BTW lately I match HIT with barefoot/minimalist-footwear walking/running and it really helps to open up "in all kinds of ways". I mean the feeling of well being doesn't stop at a physical level (whatever your age)… 😉
As an employee of Dwayne's and avid HIT-junkie, I've been referred to your website often. Great article. My insight:
-Being young, most of the people I know are HEAVILY confused with what HIT is- "Oh, you mean H-I-I-T?" to which I respond "No, that's 'height', 'hit' is MUCH better, demanding, and safe."
-I started HIT after reading Darden's book and was a beginner on my own with HIT. I do think it is for beginners IF AND ONLY IF they have the best resources-books, equipment, kinesthetic awareness/friends with kinesthetic awareness.
Great post and I feel your frustration
Matt Spriggs September 20, 2012 at 10:58 am #
Great post! I think it's really important and beneficial to bring clarity to this issue because so many have hijacked or bastardized HIT. I've also seen outright lies – the latest of which on youtube claiming that Arthur was in total favor of machines and was completely agianst the barbell. Anyone reading Arthur's writings will sooner or later realize that he was quite found of the barbell and thought that whoever created it was a genius. I like the direction you've taken with your site. It's a great reference.
Thanks. Unfortunately there are also a lot of myths and misconceptions about Arthur. I might have to do a separate article addressing those. People have claimed Arthur invented HIT to promote Nautilus, claimed he faked the Colorado Experiment, claimed he later said he was wrong about training one set to failure, and all sorts of other nonsense. I only knew Arthur a few years but I work with Ken Hutchins and occasionally talk with Jim Flanagan, Ell Darden and others who worked for Arthur at Nautilus and would be able to debunk all of these. I might try to arrange to interview them on this.
Matt Spriggs September 20, 2012 at 2:56 pm #
That would be an interview that I would enjoy seeing and I'm probably not alone. It's odd how people criticize and even make things up in an effort to advance their own ideas and philosophy. I'm a corrective exercise specialist with NASM (unfortunately)and to anyone who will listen – EVERYTHING that Drew is telling you regarding these organizations is true – the leading certifications are full of worthless equivocations and are a huge waste of time and money. To your credit along with Ken's and Arthur's – if and when you are mistaken or find a better way, you acknowledge it and share your insights with others. Sorry for the harang.
Thanks Matt,
One of the things I admired most about Arthur was his willingness to admit his mistakes when he realized them and correct them. The way I see it, if someone proves me wrong about something they're doing me a favor and giving me an opportunity to correct an error in my thinking and improve. Unfortunately, many in the industry view being proven wrong as a threat to their (often undeserved) status as experts or authorities. If you're not willing to take risks and make some mistakes and correct them when you do, you won't get far in anything.
Matt Spriggs September 20, 2012 at 3:46 pm #
Very much agreed! I had a phone consultation with Mike Mentzer back in '96 and this was the catalyst that ignited my passion and ultimately led me to become an exercise professional. Mike said that he didn't care who was right and who was wrong – he did care about the truth! Only recently have I understood the profound significance of this statement. Many of the methods I use I learned from Arthur, Mike, Ken and you. I initially set out to DISPROVE them – I was in disbelief when I first heard about HIT. I'd encourage anyone to not just take your word for it – try it out, question it, apply it and then come to a conclusion. Lastly, please pardon my horrific spelling errors – this touch screen is terrible – for me at least.
Chris September 20, 2012 at 2:56 pm #
Great article. Another thing I'm tired of hearing is the overused "you need to keep your muscles 'guessing' and 'confused' so you need to change your workouts constantly." I don't want my muscles guessing or confused. I want them doing precisely what I intend: getting stronger and bigger. HIT does it every time.
Well said!
I addressed the myth of "muscle confusion" in The Ultimate Routine. I may revisit that in this series, however.
ad ligtvoet September 20, 2012 at 3:15 pm #
Hi Drew,
As a long time HIT trainer and trainee I applaude you for bringing up this issue(again) because it can't be explained enough so it will sink into the minds of a few and then some more.Explaining and being a example is the only thing we can do ,thinking about it and making the appropriate conclusions has to be done by the individual.This direction to the mind is what Mike Mentzer did to me and I'm still very thankfull for that.At age 48 I walk around with about 8% bodyfat(diet is here the major influence) and have no injuries nor had one since I started with HIT.I could go on about all the benefits of strength training but the key is that these come from short infrequent intense workouts.I train clients in my training facility only HIT based but also work in a commercial facility.I don't waste my time there to convince others of the value of HIT.Because it pre supposes(in my opinion) a mind that is directed to be concerned with facts and not fads.Being in the middle of it almost every day and looking at human behaviour in general I don't see a major switch to HIT happen ever.But keeping promoting it to the right people and seeing the results is very worthwhile no matter how few that will be.
JLMA September 20, 2012 at 7:57 pm #
I am new to HIT. I am starting out with just a few basic slow body-weight exercises. My aim is, later on, to add weight to these basic body-weight exercises.
My question is about what to do at the point when I reach muscular failure:
(1) let's say I reach failure half way through the Positive phase of the exercise. Meaning: I cannot complete the Positive phase. What am I supposed to do then? contract for 5 secs? and/or start a negative phase right there and then attempt a new positive phase and so on? (my point is: just bc I cannot complete the Positive phase does not mean that I could not start a negative and then maybe a new incomplete positive, and so on…)
(2) let's say I reach failure half way through the Negative phase of the exercise. Meaning: I cannot complete the Negative phase. Should I attempt to start a Positive phase right there? Or just consider the set finished?
Thanks for your great website!
When you reach momentary muscular failure you should continue to attempt to move positively for at least another five seconds. If you are able to continue to move positively at all, even if it is very, very slow, keep going. If you are unable to move for more than five seconds then slowly lower the weight.
If you are unable to complete the negative phase the laws of physics have changed and we are all in big trouble.
If you are unable to lower the weight slowly enough during the negative despite your best effort, when you get to the start point continue to contract as hard as you can for another five to ten seconds before gradually easing off.
JLMA September 21, 2012 at 4:13 pm #
Thanks Drew. Your reply (and the rest of this www) is very informative. I look forward to your upcoming book.
Of course when I said "I cannot complete the Negative phase" I meant "unable to lower the weight slowly enough during the negative despite my best effort". 😉
Thanks again,
Steven Turner September 21, 2012 at 3:03 am #
Hi Drew,
Hope this has some relevance and makes sense I read this in a psychology book.
Your statement, "The experts can't make up their minds". Psychology book, the context is to do with helping a client overcoming an irrational fear, or phobia of elevators. …"a psychologist with no perspective at all would be totally baffled and could recommend to this patient that she take the stairs"…." Perspectives "without them, however, we are totally blind."
In this article you have clearly provided the reader with the the HIT perspective, Key figures, Basic principles, metaphors, and methods.
IMO most of the so-called experts in the fitness industry have no perspectives, have no idea, are leading their clients totally blind, sucking them dry of their money and "sending them up the stairs" so to speak.
Your article clearly demonstrates your confidence and strong beliefs in HIT and its scientific basis. And that you wouldn't be sending anyone up the "stairs".
There are a lot of reasons there is so much contradictory advice on exercise, but a lot of it is simply due to ignorance and stupidity. There are a lot of people out there calling themselves trainers or writing about exercise on the internet that simply have no idea what they're talking about. There are also some very well educated trainers and even professors who have a lot of knowledge of related fields like physiology and biomechanics but don't get it because they've blindly accepted and ingrained into their thinking a lot of the traditional misconceptions about exercise.
Girish Dineshan September 21, 2012 at 8:19 am #
Hi Drew,
A good article. Can you illustrate further with the help of a Typical HIT routine. sometimes HIT is considered HIT only if we extend a set beyond a level of failure, like drop sets, isomterics, or negatives. I think it would help if you provided a rep by rep illustration of what you would consider a Training to momentary muscular failure is.
For examples of HIT routines check out High Intensity Workouts.
I have another book coming out in October which contains highly detailed explanations of momentary muscular failure and set extension techniques like drop sets and finishing negatives.
Andy September 21, 2012 at 9:15 am #
I think the last scenario, unable to control the negative and than contraction as hard as possible for 5-10 sec, produces a much deeper inroad than the first example. Why that difference? I believe even intensity can be overdone in the long run.
Best regards,
They'd be very similar. The difference between failing during the positive (being unable to continue positive movement) and failing during the negative (being unable to move as slowly as prescribed) is when in the set it happens. In both cases, failure occurs because the strength of the working muscles has been reduced to a point below what is necessary to move positively against or adequately slow the descent of the selected resistance. While it could be argued failure during the negative requires a deeper level of inroad because of the differences in metabolic cost and force production between concentric and eccentric contractions I don't think the difference is nearly as high as what people might think when using very strict form.
While it might be possible for some extremely rare individuals to train too intensely they might be one out of every hundred thousand people, and even then it would take them a long time to learn to work that hard. For the vast majority of people the problem is not training too intensely but not training anywhere nearly as intensely as they are capable of. Not even close.
Andy September 21, 2012 at 11:47 am #
thanks for your answer.
I´m a bit sceptical about your statement of nearly no one can train too intensely. I´m a seasoned athlete and I know how to train intensely and I had phases where I experienced symptoms of overtraining when training very intensely and simultaneously not increasing my volume or frequency of training. In this context: Do you consider all high intensity set variables like drop sets, rest pause, forced reps etc. a reduction in intensity?
Everybody thinks they know how to train very intensely but almost everybody overestimates how hard they are actually working. I have never had a problem with people training too intensely, almost everybody who thinks they are is kidding themselves. The real problem is getting people to realize just how hard they can work and getting them to do so on a consistent basis.
In most cases the different set extension techniques don't increase exercise intensity they just increase the duration of the exercise. All of this is going to be covered in Elements of Form. I'm planning to cut my one-on-one training back so I can focus more on writing for a while and am trying to get this out within the next month and it covers almost all the questions people have been asking about intensity, training to failure, different repetition methods and techniques, etc.
Jim September 21, 2012 at 5:27 pm #
I agree. I miss having a workout partner to "push" me to the required intensity level. Although I try to work hard I know deep down that I wimp out a bit when the going gets tough.Any recommendations on overcoming that deficiency?
It might sound strange but I've found meditation helps with this considerably. Check out Experiences With Meditation And High Intensity Training and Mental Preparation For High Intensity Training.
Chris Martinez September 21, 2012 at 5:58 pm #
Excellent post. Next maybe you should cover the annoying misuse and overuse of "lactic acid" and "fast twitch/slow twitch." I'm deep in the BJJ/MMA business and that's all I hear. All day long it's "you gotta work that lactic acid out, bro" or "we need to develop the fast twitch muscles, bro." Not sure if you're into UFC but if you ever watch the Countdown shows you get to see the workouts of the fighters and it's the most retarded shit you'll ever see. I can only imagine what a fighter would be like if he had you as his strength coach and Robb Wolf as his nutrition advisor. Bring back Angry Baye and do a "Post Workout Induced RANT". Oh and keep up the good work. You're still the absolute best resource on the internet for strength training…"bro".
Forgot about your birthday Drew, hope you had a great day.
Now, it's hard to explain to 'experienced' muscle heads the definition of intensity. Those that decide to do one set of high intensity exercise under my supervision usually quit before reaching the point of muscular failure without showing significant effort.
Darren s September 24, 2012 at 9:59 am #
Hey drew
loved the post hints of the great Arthur jones in there witch is always good to see.
i done a hit work out with a steroid filled muscle man and i picked 6 exercises just to prove a point really and his words to me 'you want me to go round twice' 4 in and he begged to stop and went home to lie down, after that he went back to what he knew because it was easy!!
Kevin September 25, 2012 at 10:15 am #
Can you please explain the benefit of taking the least amount of rest as possible in between moves? Is the point to keep the heart rate up and increase metabolic rates? Is it useful in fat burning? what would be the difference to each muscle group if you allowed for two-three minutes rest in between moves versus 0-30 seconds?
In addition to providing a greater overall cardiovascular and metabolic effect, minimizing rest between exercises slightly reduces the load required on each subsequent exercise to achieve momentary muscular failure within a reasonable time. Same or higher intensity and metabolic work, but less mechanical work and stress on the joints, and far more time efficient.
Steven Turner September 26, 2012 at 1:14 am #
Hi Drew,
Anthony has asked if I could deliver a HIT presentation at the 21 Convention in Melbourne Australia towards the end of the year. I have commenced putting the HIT presentation together and with you permission I was hoping I could use this article has a handout for the participants to take away with them. I will ensure that your website and yourself recieve the appropriate recognition.
It will only be the article and not other peoples posts.
Steven Turner September 27, 2012 at 2:09 am #
Hi Drew,
Thanks I will look forward to it.
Lifter September 28, 2012 at 6:47 pm #
I have taught HIT for 35 years, and the biggest obstacle I faced time and time again was the aversion to hard work. Trainees, in general, tend to avoid eeking out the final reps, hence their lack of progress. The few who used HIT properly were the fast gainers, which the rest spun their wheels and eventually left the gym, never to be seen again!
Lifter September 28, 2012 at 7:03 pm #
A quick story to prove the point…once a roadie approached me at a new gym I started working at. He was a skinny 68kgs, the same weight he'd been 3 months ago when he started and the other trainees worked him conventionally. He was desperate to gain to help his job. Feeling sorry for this guy I took him under my wing and taught him HIT. Two weeks later he came up to me thrilled…he was 70kgs and loving his new style of training.
Another was an – almost – doctor. Stressed to the max. during his final exams, he wanted to use his anxiety on the weights. So I showed him the right was to go about it. Far from under-weight, he gained 5kgs in a month.
Those are just two examples of what I have seen when trainees HIT it hard. I have personally gained 2kgs in 2-weeks on a few occasions in my life, despite already being advanced. Gains aren't linear, they come in stops and starts, but it shows the efficiency of HIT.
james spella September 28, 2012 at 9:27 pm #
drew. you have helped to convince me, after 35 yrs., that when it comes to progressive resistance exercise, the tortoise beats the hare. it amazes me that bob hoffman began talking about 10 seconds up, 10 seconds down, in 1927 and that everyone isn't training this way. i actually possessed some of the york barbell courses at one time, and recall the protocol in one of the courses. unfortunately, as with many who placed now valuable baseball cards in their bicycle spokes, i threw those courses away many years ago. i have not fully implemented the protocol. i am resting some between exercises at this point, as i would like to be able to get a full compliment of reps/tut. today i did bw squats, dips, and bb row. after the workout, i plunged into my rocker recliner, a motionless lump. finally motivated by the passing time, i took a shower and made my daily coffee run at dennys to caffiene up for work. sitting at the counter, i found it difficult to get comfortable. after changing positions, left, then right, leaning forward on the counter, leaning back against the chair, i began thinking the only way i'm going to find comfort is in a coffin!! after polishing off a pot or so of coffee, i finally started to feel normal. i am anticipating what a pile of metabolic waste i will become when i begin doing my exercises with little rest in between. thank you drew for your continued effort to raise the bar and dispensing the very best information on high intensity exercise science.
You're welcome. I'm always glad to hear people are benefiting from the site.
It is a good idea to allow a little more rest in between exercises at first and to gradually reduce it as your conditioning improves, rather than try to rush between them from the start. Work as hard as you can during each exercise and don't rest longer than you need to, but give yourself just enough time between exercises so you don't start feeling nauseous, dizzy, or light headed. Eventually your conditioning will improve to the point where you are able to move from one to the next with no rest at all.
Richard Reitz October 5, 2012 at 3:36 pm #
A physicist's nitpick: Force is not, in general, the product of mass times acceleration. Force is the derivative of momentum with respect to time which, with constant masses, comes out as mass times acceleration*. However, even though, in this context, both are equivalent, I find that using the proper definition is often more helpful. In particular, I prefer the argument "to minimize force on the body, we keep the magnitude of momentum near 0, which prevent high forces on the body" over "to minimize force on the body, we minimize velocity, which, on the positive, minimizes the acceleration of the weight stack; the highest force on the body occurs on the positive (unless you have a really jerky turnaround), this represents an approach which minimizes the maximal force on the body."
*Assuming constant mass, f=dp/dt=d(mv)/dt=m(dv/dt)=ma.
craig giddens October 21, 2012 at 1:36 am #
I notice HIT instructors like yourself and Doug McGuff recommend resting 5-7 days (or longer) between workouts while other respected instructors (Hahn, Preuss) recommend twice a week training. Is it one of those things where each person has to experiment to see what works best them? I don't know if this makes sense but if I'm using something like a 4/4 rep speed going to failure I seem to be able to progress training twice a week, but if I use a 10/10 rep speed (as I am currently doing) once a week is about all I can manage. In both instances I go to failure and aim for around 90 seconds. While the the 10/10 speed seems tougher both mentally and physically I find my form is much better.
It is possible to get good results training once weekly but I recommend starting with two workouts per week and adjusting from there based on individual response.
A 4/4 cadence is adequately slow for most people to use reasonably good form with practice, but if you feel your form is better with a slower cadence then use it. I would not recommend going any faster, though.
Josh Lamaro October 27, 2012 at 12:12 am #
what was the workout that owned the big guy at the gym?
Joe November 14, 2012 at 4:41 pm #
Great article and better discussion. I just re read this yesterday and realized I has been cheating myself in the rush to elevate my numbers. Was a good self check that I wasn't increasing my rep speed just to achieve more.
Also good point on trying at least 5 seconds of positive on last rep. I often find it nearly impossible to budge the weight after what I deem as all out effort, but I don't necessarily give it 5 seconds.
JLMA December 2, 2012 at 11:41 pm #
This is a bit off-topic, but not totally as the question refers to HIT.
What is your opinion on using the HIT-approach (one set to failure every 3 or 4 days) for the PC-Kegel exercises (instead of the classical so-many-reps for so-many-sets a bunch of days a week)?
Maybe instead of to-failure it would be best to use the 90 (30/30/30) second approach…?
I'd like to know your opinion, please.
Timed static contraction on a few non-consecutive days of the week would probably be just as effective as the traditional approach of multiple reps, but I don't think the usual graduated effort is necessary for the pelvic floor muscles. Just take a few seconds to build up to a maximum effort and hold it for sixty to ninety seconds.
moshe December 28, 2012 at 5:24 pm #
hi Drew
Is there any links of HIT on youtube or one of your own where i can see a full video that you approve of for a visual and full routine to get an idea of HIT? As great as your articles i need the visual to really understand enough to try it.
Btw- where do you train if i want to be trained by you in person?
Nils Bokström July 31, 2013 at 1:42 am #
Hi Drew
Again, thanks for sharing your knowledge, I appreciate it a lot.
I have a question regarding "other" activities linked to HIT. I guess more people then me like physical activities of other kinds too, like boxing, mountain bike etc. Some of my clients do this in between the HIT sessions, not on a professional level, just for fun. What would be your recommendations with regards to this? Should they avoid exerting them self? Should they do it right in the middle of the HIT sessions? Should they do it one day before HIT? I seem to fumble a bit since I can not see any clear pattern.
The whole point of exercise is to improve your functional ability and health so you can enjoy life. It is not an end in itself, but a means to enjoying all of these other things. If you like to box, cycle, play a sport or engage in other physically demanding recreational activities then plan your workouts around those activities, not the other way around.
JLMA August 3, 2013 at 3:04 pm #
Hi Drew,
Your comment makes total sense.
However, Nils' question still remains (I understand if it is not appropriate for this COMMENTS section, though):
If one wanted to do HIT once a week and another physical activity (say, one 3-min sprint) once a week too, would it be better to do those two activities on the same day? (if so, which one first?) or several days apart?
Thanks on Nils' behalf 😉
All of this depends on the activity, the individual, their schedule, and other factors. There is no single answer that is best for everybody under all circumstances. You might be able to do some activities the same day of the workout, either before or after, with varying amounts of time in between depending on the type of activity and how demanding it is. Some activities might benefit from schedule that is more spread out. Some individuals may have to plan their workouts and other activities around work or family schedules which limit their options.
I will add this to my "to write about" list for blog posts, and will probably go into more detail in it in the next edition of High Intensity Workouts.
Nada January 2, 2014 at 3:26 pm #
Hi Drew,
Great article. Beautifully explained.
Got a question for you regarding the previous post, if it's okay to ask here.
Since you have tried both, is TSC belt squat very different from TSC on the RenEx Leg press with load cells and feed back ? Other than the obvious of course, is it more effective?
Thank you!
I suspect TSC hip belt squats might be more effective than TSC leg presses for improving muscular strength and size because while TSC leg presses are purely overcoming isometrics, during which the muscles attempt to shorten, TSC hip belt squats shift from overcoming to yielding isometrics, becoming a static hold (SH) during which the muscles attempt to resist lengthening, which might result in more microtrauma.
This is only a hypothesis and I have not tested it, but despite a possible short term advantage I think the results from both methods would be similar in the long run provided they are both performed for similar durations and with similar levels of effort.
Marcel August 13, 2014 at 6:44 am #
Hi Drew
This is all very new and quite interesting. Thank you for sharing all your hard work and research with us. I'm willing to give HIT a try as soon as possible. I'm currently taking a few weeks off to recover from overtraining (I used to follow a more "traditional" workout regimen, with 4 to 5 sessions of weight training a week, plus daily cardio with intense interval training every other day. No wonder why I got overtrained!). Anyway, I'd like to know if it's possible to do things like squats and bench press to failure without having a spotter. I train alone, at home, so when I do those lifts I never go to total failure, otherwise I'd be in trouble, with a heavy weight on top of me and unable to rack it. What should I do? I know there are plenty of other exercises that work the same muscle groups, but it would be nice to not abandon squats and bench presses completely. Perhaps if I did an isometric stop at the end of the last rep, like halfway through the lift, or something like that. Would that be effective?
Hey Marcel,
Yes, it is possible to perform squats and bench presses to failure without a spotter if you have a power rack with adjustable safety spotter bars. Another option, if you lift in your garage or somewhere with exposed joists is to bolt chains to them which can be looped under the bar and adjusted with a heavy-duty carabiner.
Eddie Helms March 6, 2015 at 11:04 am #
Hah! I just came upon your site and it brought back memories…"Bigger crocodiles, younger women and faster airplanes."…I'm sure you've heard that one before. And did Jones ever complete a sentence without a swear word in it….lol..
Elizabeth June 15, 2015 at 11:10 am #
Over the last two years my weight has been at a standstill. I am a 47 year old black female in menopause (skipped perimenopause). Before this period, weight management was NEVER a problem. Now, I can't lose a lb regardless of what I do. I eat clean and workout 4-5 days a week. I do everything from swimming to HIT exercises. My doctor has told me not to get discouraged and stop exercising and that this plateau will end once my hormone level are stabilized. This is my challenge: I AM starting to get discourage and as a result, I'm trying everything: Kettlebells, TRX training, Crossfit, Insanity, etc. I feel in my gut (at least my body does) that some of this is utterly useless, but I feel so helpless. I've read so much on your website that has helped me tremendously…thank you. Do you have any suggestions that will help me jumpstart my weight loss in the midst of my hormone deficiency?
Hey Elizabeth,
You mentioned eating clean but not whether you were restricting calorie intake specifically. While making better food choices helps, it alone is not enough to guarantee fat loss. You shouldn't stop exercising, but you also don't need to work out 4-5 days per week and doing so can even be counterproductive. One or two properly performed HIT workouts per week is effective. You do, however, need to restrict your calorie intake to lose fat. I recommend measuring and recording everything you eat over the next few weeks to determine how many calories you're taking in, and compare this to any change in weight. If your weight stays the same or goes up you need to eat less. Gradually reduce your daily calorie intake until you're losing about one to two pounds per week. For more specific guidelines see Getting Ripped.
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Kcall and Decibel: Telephony and Messaging for KDE 4
While the KDE Team is busy working on version 4, more and more Linux desktop applications and interfaces keep on appearing. Kcall 0.7 and Decibel 0.5 bring integrated desktop software for Computer Telephony Integration (CTI), VoIP and real-time messaging to KDE.
The Decibel real-time messaging framework, which has now reached version 0.5, combines CTI, VoIP, chat and other instant messaging solutions. As a D-Bus-based API it also complies with the Telepathy specifications and provides interfaces to KDE applications without integrated telephony or chat functions. From the user's point of view, Decibel provides a standardized control center for all accounts, connections and settings in the real-time communications field.
Just a few days later, Kcall 0.7 was released, the first port of an application with Decibel support for KDE 4. Kcall is a telephony client which integrates with Kontact and uses its phonebook giving KDE users the ability to establish connections by clicking on a phone number in the address book. Kcall outputs ring tones or pops up a dialog to signal incoming calls via VoIP, for example. Connection data and accounts are managed by Decibel.
Issue 187/2016
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Linux is the Largest Software Development Project in History
But if you are not using the latest Linux kernel, your system is insecure.
Linksys Says Yes to Open Source Firmware
Home routers will give room for custom firmware but still comply with FCC rules
OwnCloud Founder Resigns
Frank Karlitschek will continue to lead the open source ownCloud project
Ubuntu 16.04 LTS released
"Xenial Xerus" comes with a new packages format and several improvements for the enterprise.
MS Visual Studio Code Editor is Available for Linux
Linux users can now download and install the Windows code editor
Open Container Initiative announces Image Format Project
New initiative will address security and interoperability concerns around container technology.
Red Hat Lures Developers with Free RHEL and Container Development Kits
Developers can use RHEL as a development platform without a subscription fee.
Microsoft Brings the Linux Command Line to Windows
Windows users will soon have native access to the Bash shell.
Internet Research Group Proposes Better Email Standard
Improvements to SMTP will provide better guarantee of confidentiality
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Graphics vendor embraces new reality in Linux graphics

subset: commoncrawl


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Interest Level
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Type of Book: Begining Reader Book
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Snowflakes are in the air, and winter is here at last! Poppleton makes a new friend, sculpts a bust of Cherry Sue, and gets a wintry birthday surprise in these three witty, beautifully illustrated stories.
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Elqui Domos Hotel: A Star-Gazer's Paradise Tucked Among The Chilean Mountains
Elqui Domos was originally built about 10 years ago in an area known for amazing weather and night sky views. It consisted of some small cabins and a series of small geodesic dome-like structures with fabric roofs. Small hatch flaps were sewn into the fabric
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Used 18" Obsession, what to look for?
Posted 08 July 2013 - 02:17 AM
Since I've mostly been an sct guy, what should look for?
I've read lots and lots but it's always good to check for tips.
Posted 08 July 2013 - 07:01 AM
--Look to see that the scope is at least roughly collimated, i.e., viewing through the focuser shows proper alignment of the reflections. This will tell you that everything fits together properly. If a laser is available you can check for movement of the spot as the scope is raised and lowered in altitude. Spot movement will indicate that there is a source of flexure, such as wear on the truss connectors.
--How are the motions in azimuth and altitude? They should be smooth but not loose.
--Make sure the mirror surface has no clamshells or other defects. Small issues can be tolerated at an appropriate price.
--How is the finish of the scope? Maybe you can renew the finish if necessary; what you don't want is a lot of parts that have become warped or severely corroded by exposure to the elements.
Posted 08 July 2013 - 08:10 AM
Posted 08 July 2013 - 02:48 PM
Posted 08 July 2013 - 09:35 PM
Will definitely check Collimation and check the movement too.
Posted 10 July 2013 - 12:18 AM
Posted 10 July 2013 - 10:41 AM
I'll probably keep my C11 for taking along when we are camping as I don't think I can load the Obsession into the camper and keep it safe in there when not using it. I live in a yellow zone so it's not too bad at home.
Posted 10 July 2013 - 01:26 PM
I have a "exhausting" fan set in a sealed rear baffle coupled with the Teeter-style boundary layer fans. Had a similar set-up on the Ob. The boundary layer fans improve the view for well over 2 hours, so I'd say it takes 2 hours in general for things to settle down to a reasonable degree. Truly, it never reaches ambient. But first hour I would typically use binocs or do something else while the scope cooled.
Endorse the advice to check all bolts and tighten as necessary. Both my dobs would/do loosen over time....but I trailer the scope and things vibrate more. That's the number one reason for collimation drift for these scopes in my experience: loose bolt somewhere. Split block (which holds the truss tube) loose on an Ob. Teeter alt bearing bolts loosen also. Spider vane bolts.
Use blue loctite judiciously to reduce this tendency on the split block screws, but it'll happen either way...
Also carefully check the tailgate, mirror cell and collimation bolts. Make sure the mirror is resting on the pads, and check the back of the mirror for evidence of trauma. More than a few times I've seen damage from mis-handling in older mirrors that have been around the block...If there is a crack or splintering anywhere on the mirror, walk away.....
Posted 10 July 2013 - 03:37 PM
Posted 24 July 2013 - 10:10 AM
Posted 24 July 2013 - 08:50 PM
An 18" Obsession is a great sized scope.
Posted 27 July 2013 - 11:15 AM
The man was very very helpful and showed me everything, so much so that he answered most of the questions you guys gave me. I also had the collimation laser on and when from zenith to about 20deg and no movement of the laser!
Will give a first light report when I get a chance.
Thanks again!
Posted 27 July 2013 - 01:29 PM
Congrats on your new super scope. You will likely enter a new era of happiness under the stars
Posted 30 July 2013 - 02:20 PM
Here's my 1st and 2nd light reports. Good stuff!


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Articles published on January 7, 2013
3 suspicious fires break out at nearby Fla. homes
The Associated Press
AAA: Price of gas could inch higher this week
Staff report
Bama bashes Notre Dame 42-14 in BCS title game
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Bank of America in $10B-plus mortgage settlement
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Colo. shooting families listen to police testimony
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CES unveils big TVs with 'ultra-high definition'
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Charging bull flipped Alachua Co. sheriff's sergeant in I-75 weekend melee
By Jon Silman Staff writer
Car chase ends in crash, driver jailed
Carlos E. Medina Staff writer
Couple charged with armed home invasion robbery
By Carlos E. Medina Correspondent
Charred body found outside Fla. home
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District talks with Belleview over services for Legacy Elementary
By Joe Callahan Staff writer
Kuhn socked with $15K bill from final pay of $25K
By Bill Thompson Staff writer
Letters to the Editor for Jan. 7, 2013
Man charged in infant's death rearrested after police chase
By Vishal Persaud Staff writer
No decision yet on crippled Fla. nuke plant
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No sign of Lake City skydiver missing near Seattle
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Obama taps Hagel for Pentagon, Brennan for CIA
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Police: Two men die in Lake City home from apparent gas leak
Staff report
Police, community and calendar briefs for Jan. 7, 2012
Roundup: Knights crown Crystal River
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State buys 625 acres as offset for SR 40 widening
By Fred Hiers Staff writer
State control of Silver Springs attraction looks increasingly likely
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Scott, Sebelius meet in DC to talk health care
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Trinity plays Vanguard to cap off Vince Murray Memorial Challenge
By Richard Burton Correspondent
Two arrested after robbery
Update: Mother of slain baby dies
By Carlos E. Medina Correspondent
Woman who was 'picture of pain' gets help from CWAH
By Marian Rizzo Correspondent
What's going on in music, movies and more
By Dave Schlenker Entertainment editor
Images of the DayAlabama's AJ McCarron holds the Coaches' Trophy after the BCS national championship game against Notre Dame Monday, Jan. 7, 2013, in Miami. Alabama won 42-14. (AP Photo/David J. Phillip)
An ensemble cast of women powers the wild musical-comedy "Six Women with Brain Death or Expiring Minds Want to Know," now playing at Ocala Civic Theatre.
In this July 25, 2012 file photo, a diver enters the cavern in the main spring while a pontoon boat sits 40 feet above him at the Silver Springs nature park. Years of drought and nitrate pollution have reduced the flow and spawned lots of green and brown algae growth, compromising water clarity and quality.
In this file photo, Rishi Abraham Ramgoolie, accused of killing his infant cousin in 2008, appeared for a hearing scheduled for several motions Thursday afternoon, November 8, 2012 in Judge Edward Scott's courtroom. Judge Scott denied a continuance and fees were set for the defense experts. Doctors said the baby, named Sanjana Muthra, suffered multiple skull fractures, indicating that she had been struck more than once. Ramgoolie, 22, is being held on a charge of first-degree murder.
Jordan Mendoza, the father of the 6-month-old baby Jonah Mendoza, holds up a sweat shirt with a picture of himself kissing his son Jonah with his birthdate and passing date.


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AP News in Brief at 10:58 p.m. EDT
Despite Cantor's loss, Obama stands by plan to await possible House GOP action on immigration
WASHINGTON (AP) — To the frustration of many of his supporters, President Barack Obama is backing away from immigration changes he could make on his own. He is kicking the issue to House Republicans instead, despite mounting evidence they won't address the millions of immigrants living illegally in the United States.
This week, lawmakers from both parties summarily declared immigration-overhaul efforts dead after House Majority Leader Eric Cantor suffered an unexpected defeat at the hands of a fellow Republican who criticized him as too soft on the issue. But Obama still voices hope Congress will act.
"Our strategy has not changed," says White House communications director Jennifer Palmieri. "The impetus for action remains on the House."
It's an approach that's drawing friendly fire from immigration advocates who say Obama has been sitting on his hands long enough. For starters, they want immediate action to slow deportations.
But the White House wants to ensure that if and when an overhaul ultimately dies in Congress, Republicans can't claim it was Obama who pulled the plug. Instead, Obama hopes his strategy will allow Democrats down the road to put all the blame on Republicans for failing to deal with immigrants in the U.S. illegally.
Iraq's clerical leadership urges national defense as militants seize more territory
BAGHDAD (AP) — Iraq's Shiite clerical leadership Friday called on all Iraqis to defend their country from Sunni militants who have seized large swaths of territory, and a U.N. official expressed "extreme alarm" at reprisal killings in the offensive, citing reports of hundreds of dead and wounded.
U.S. President Barack Obama said he is weighing options for countering the insurgency, but warned Iraqi leaders that he would not take military action unless they moved to address the country's political divisions.
Fighters from the al-Qaida-inspired Islamic State of Iraq and the Levant made fresh gains, driving government forces at least temporarily from two towns in an ethnically mixed province northeast of Baghdad. The assault threatens to embroil Iraq more deeply in a wider regional conflict feeding off the chaos caused by the civil war in neighboring Syria.
The fast-moving rebellion, which also draws support from former Saddam Hussein-era figures and other disaffected Sunnis, has emerged as the biggest threat to Iraq's stability since the U.S. withdrawal in 2011. It has pushed the nation closer to a precipice that could partition it into Sunni, Shiite and Kurdish zones.
Prime Minister Nouri al-Maliki, whose Shiite-led government is struggling to form a coherent response to the crisis, traveled to the city of Samarra to meet with military commanders late Friday, according to state TV.
'It just feels like a waste': US veterans watch as insurgents undo sacrifices of long Iraq war
Marine Sgt. Colin Archipley's unit suffered heavy casualties in the savage house-to-house fighting against insurgents holed up in the Iraqi city of Fallujah in 2004.
Nearly a decade later, he watched in frustration from his organic farm north of San Diego as an al-Qaida splinter group seized control of Fallujah, Mosul and other Iraqi cities that Lima Company and other units risked so much to protect.
Iraq's opportunity "was squandered," he said. "I'm not sure what else we could have done."
At VFW halls, kitchen tables and rehabilitation clinics around the country, this week's stunning advance into Mosul left many U.S. veterans reflecting with bitterness and sadness on the sacrifices of a war that lasted for more than eight years and killed nearly 4,500 Americans and tens of thousands of Iraqis.
"In many ways, it just feels like a waste — a waste of many lives, a waste of many years," retired Army Col. Barry Johnson said from his home in Potlatch, Idaho.


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Our good friend Tolly Moseley is back with another amazing guest post, this time covering all the best festival fashion from this past weekend's Fun Fun Fun Festival down in Austin! Enjoy :) (…) Read more
Tagged: austin eavesdropper
Guest Post from Tolly of Austin Eavesdropper!Jul 18, 2011
another guest post from one of our austin friends, tolly of the blog austin eavesdropper! tolly is awesome and i wish we had more time to hang out with her in austin, she's so much fun :) The 5 Things I Love About Austin, Texas By Tolly Moseley Free spirits. Hippie maidens. Band groupies and (…) Read more
austin photo diaryJun 21, 2011
sunshine daydream… that's what austin felt like. the heat of the sun and the chill of the barton springs water, the taste of tacos and micheladas, the smell of wild flowers and vintage shops, and the sound of live music… we had an amazing dinner at east side show room with tolly of austin eavesdropper, (…) Read more


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vCo2v, post: 4570530 wrote:aw the cody community is nice in this thread... you're not bothering anyone at all.
There's a thread that has a big list in page 2 or 3 of this list, but I've always hated finding it. I think we should make a new thread.
to frame trap just take a quick glimpse of his frame data and you'll notice that 90 percent of his punch moves give you + on block. If the opponent doesn't have a 3f or lower number frame move you can feel free to trap all day.
For starters
cr.lp>cr.lp and ending it in cr.mp is a simple one and you can end that in either a lp. bad stone or lp. criminal upper (if you think you might counter hit). lp. bad stone will give you +4 on block meaning you can step forward just a bit to do a cr. hp>ex.bad stone or cr.mk to get back into pressure or cr.hk or f+hp, f+mp
I used to always do cr.lp cr.lp cr.lk even on block and always wondered why I couldn't keep pressure only to realize that cr.lk is -1 on block so yeah don't ever use cr.lk for a block string only as a hit confirm.


text:
I am learning about modules online and it seems like modules in js and classes in php are very similar. Both group functions together for easier to understand coding. Functions can be declared in both and made public or private. How are they similar in use and how are they different?
Javascript's modules provides some nice features like encapsulation, the private state and even inheritance from other modules. While they provide some of the features of classes, as in PHP, they are not. They try to build on the existing Javascript functonality to emulate classes, hence why the confusion. i.e. they are built to look and feel like classes.
Javascript's modules are instances of an anonymous function assigned to a variable. Therefore they have all the features of a function where their code is executed top to bottom, they have and sometimes use a return statement (in PHP classes no statements can be run directly apart from field definition and assignment) and they even have access to global variables. In PHP, on the other hand a class, or rather it's methods, cannot access a variable that is not in the class itself. In order to access global variables a class method or static function has to explicitly call the variable i.e
Another important issue is data abstraction. While js modules provide private states for the fields, PHP's classes, just like C++, java, python etc, provide more security to the properties. It allows for base classes using the
PHP classes also have constructors and destructors, that are called when the class object is initialized and on the last mention used to destroy the object. Granted, you can create functions in modules to run when you want, in PHP on the other hand, functions in the method are only executed when they are called either by the object, the class or other functions.
In classes there are static functions, these can be called without even having an object of the class and run independent of objects, on the other hand in js, everything is an object; which defeats the point of static functions.
They are similar in that: both have inheritance, where you can extend an existing module with a new one, and in PHP you can use


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Opera Colorado's Education & Community Engagement Programs reach more than 35,500 students of all ages each season. Our vibrant array of programming includes everything from touring performances in schools and community centers, to programs at the Ellie Caulkins Opera House, the Young Artists program and in-school residency program Generation OC. Flip through the brochure above to learn more about our 2015-2016 offerings.
In-School & Community Programs
In-school and community programs bring Opera Colorado into your classroom or community center. Experience and learn about opera in a relaxed environment. Presented by Opera Colorado's Arts Education Specialists and Young Artists, these programs bring the stories that sing to life with performances that authentically engage audiences.
• Opera On Tour • In-School Workshops
• Arias & Ensembles • Opera in a Trunk
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Field Trips
Students and teachers have the opportunity to experience live performances and backstage workshops in the Ellie Caulkins Opera House, taking a closer look at the world of opera and learning first-hand about the music, the stories and the business of creating world-class opera productions.
• Student Matinee
• Student Dress Rehearsals
• Backstage Workshops
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Opera Colorado's Young Artists are emerging professional opera singers taking steps to transition from students to performing artists. They play a vital role as the voice and face of Opera Colorado in the community and perform throughout the season in school and community centers across the State.
2015-2016 Young Artists
Generation OC
An in-school program, Generation OC is a unique residency program that provides students with a well-rounded and exciting opportunity to explore careers in the arts as they go behind the scenes. Curriculum concentration options include Marketing, Performance or Literature, and Page to Stage since 2007.
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Family Day at the Opera
For the entire family! Starring Opera Colorado's Young Artists performing the company's touring production of Hansel & Gretel at 12PM and Carmen at 3PM on January 30. Performances will be sung in English and on the stage in the Ellie Caulkins Opera House. Free to the public – reserve your free tickets online starting on October 5, 2015. Click the link below for more information on these two performances.
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Resources for Teachers
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Hilary Hahn has to pause to get her bearings. Asked where she is during a phone interview, the superstar violinist goes silent for a couple of beats, then laughs. It turns out she's in New York City.
"Sometimes I don't know what city I'm in," she says, "what day of the week it is, what month it is."
Such is a hazard of the touring life for an enormously popular musician. Hahn appears Thursday and Saturday with the Seattle Symphony Orchestra, performing Jean Sibelius' 1905 Violin Concerto in D minor. Xian Zhang, music director of Orchestra Sinfonica di Milano Giuseppe Verdi, is guest conductor.
"I really love playing that Sibelius piece because it has such an interesting balance of dark and light in its musicality," Hahn says.
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"It has an undercurrent that some people call bleak, but I feel it is a controlled power just waiting to be unleashed. Sometimes it makes itself known, but it's balanced by a light element in the piece that's not talked about very much. It's absolutely beautiful and shows up in the melody, in the interplay between violin and orchestra."
Hahn finds touring — despite schedule disorientation — conducive to inventiveness. She is never in short supply.
Hahn last appeared here in June 2012 at an unlikely venue: the Neptune Theatre, on a tour with German pianist Hauschka that emphasized improvisation and experimentation. The two released a much-admired album, "Silfra," certainly different from Hahn's previous recordings.
She says the experience "filled in a creative gap I was curious to fill."
"I perform and improvise with singer-songwriters, but in the context of music they've already written. And, of course, I spend a lot of time with classical music I can't talk to composers about. But I thought it would be fun to work with Hauschka in a musical language of our own. I wanted to see what it was like to be in a living, breathing musical experience with someone, get familiar with our own new, creative process and have that understanding."
Hahn also opened the door to discovery with her "In 27 Pieces" project, which she performed a part of here in 2011. A body of short encores commissioned by Hahn and written by, among others, bassist Edgar Meyer and Pulitzer Prize-winner Jennifer Higdon, the idea was to see how 27 composers would attack the same challenge.
"The record is coming out in the fall," Hahn says. "I've premiered all of the pieces, and I plan to keep playing them at concerts. It was really neat to see how many people were enthusiastic about the project. I wanted to see what an encore meant to each person."
Hahn's investigations into the mystery of creativity extend to video interviews on her YouTube channel, conversations over the years with fellow musicians. But she is especially proud to have been the first guest editor, last June, of The Strad, a magazine about bowed-string musicians.
Hahn assigned musicians — including herself — to interview all sorts of people (among them a choreographer, a dentist and a boxer) about their craft.
"I get a lot of inspiration from conversations with other creative people," says Hahn. "I like talking to people about where they get their ideas and what keeps them going. I took that approach with The Strad, and I was really happy with the results."
Tom Keogh: firstname.lastname@example.com


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Earlier this week I received the latest email newsletter from the Americana Conference Resort Spa & Waterpark.
To subscribe to the newsletter, click on the "Stay Informed with the Americana Newsletter" link on the left of the every page of the Americana Conference Resort & Spa web site.
Tags: americana conference resort, americana conference resort spa & waterpark, americana resort, august, august 2013, charlie tuna, deputy doodle, email newsletter, entertainment, family, hot rates, magician, meeting, sly dragons, summer, wedding, wifi


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Throwing an under the sea adventure party? Then get all your friends who come a long a token that will remind them to always keep learning! The Ocean Party Personalized Bookmark is a 2x6 inch laminated book mark that features a fun picture of a turtle swimming around along the ocean floor and can easily be personalized with the name of your guest.
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The quality of the bookmark is great. The tassel at the top was colorful and of great quality also.
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Laura Mason
Your Seven Favorite Charities: KEEN SF
A few weeks ago, we asked you to nominate your favorite local charities to give seven of them a chance to win $700 from us. We'll be profiling each on our website. Don't forget to pick your favorite to be featured in our February issue!
Executive Director Ayesha Williamson is the only staff member of KEEN SF, an organization that works to provide children with disabilities a free chance to forget their troubles and just have fun through exercise and play, while gaining increased socialization, peer to peer contact and encouragement from their one-on-one matched volunteer Coach. Read on to see how KEEN SF is making a difference in hundreds of kids' lives in our city.
Digging Up Treasures At Mid Century Mobler
One of the beauties of San Francisco is that you can dig up quality accoutrements in some pretty unexpected places--like a tiny garage in the Castro. We've recently become hip to Mid Century Mobler, a passionately-curated collection of gorgeous furniture hand picked by Julian and Gabe, two design-obsessed friends who work out of said Castro garage.
All-You-Can-Eat Curry & All-You-Can-Drink Wine For A Great Cause
I can think of few meals more perfect for foggy, peacoat weather than a steaming bowl of Indian curry with rice. Add a few glasses of wine to that and it's hard for me to remember what I'd been worrying about all day. Enter, today's 2nd Annual Curry Cook-Off at the Women's Building on 18th Street in the Mission, like a vision out of my dreams.
News from Apple Land: New Macbook Air Revealed
Apple devotees are probably all over this news already, but for the rest of you, the turtlenecked one unveiled a new MacBook Air today. It weighs a whopping 2 pounds, sports a super-sensitive glass trackpad and offers 11- and 13-inch screens with insane amounts of battery life (try around 7 hours).
Instead of CD or DVD drives, the Air comes with a USB drive containing the Mac OS X Snow Leopard operating system. So what will it be on your Christmas list? The new Macbook Air or the iPad?
Hey, Giants fans: Through October 31st, the Peninsula Humane Society & SPCA has a $9 adoption special on all Giants-colored (that's orange and black!) kitties.
Aquarius Records Celebrates Its 40th Birthday @ Cafe Du Nord
Any San Franciscan in the know would tell you Aquarius Records on Valencia Street has the best collection of music in the city. Need Japanese psychedelia? They've got it. African field recordings? Yep! Local indie? Of course!
Fashion, Cocktails & Music @ Macy's Kenneth Cole Reaction Menswear Launch
Have some fun after work for once and drop by Macy's Union Square next Thursday the 28th at 6 pm for the launch party of Kenneth Cole Reaction Men's Sportswear.
We at 7x7 are helping put on this solid night of fashion, music, cocktails and snacks at the Macy's Men's Store on Level Three, where you can preview the latest Kenneth Cole Reaction collection and create your own DJ mixes!
If you spend over $75, you'll get a free set of Kenneth Cole Reaction speakers! Score!
Transported: Getting Around the Mob of Giant Fans on Game Day
Welcome to "Transported", our new weekly series about getting places in San Francisco, whether you take the bus or the BART, bike or drive. Come here to find the skinny on secret parking spots, the new bike lanes and how to get across town on Muni without losing your mind.
There are ways to get to AT&T Park without being dominated by throngs of Giants fans and having to trade your firstborn child for a parking spot. Here are some tips for Wednesday's game!
Halloween Weekend: Where to Party (And Get Spooked)
All dressed up and nowhere to go? Don't let that happen on Halloween weekend. Here's where to party or just soak up a spook fest.
Spookfest @ Cow Palace, October 29:
Slap on some dancing shoes for this one: it's almost 12 hours of solid movin', groovin' and monster mashing. Look forward to some of the best turntablers out there,: DJ Shadow, Steve Aoki, Uffie, Blaqk Audio, Moby, MSTRKRFT and more. Tickets here.
Bay Area Power Couples: Kevin & Julia Hartz of Eventbrite.com
It's hard to start a business in the Bay Area. And even harder to make it successful. We're inspired by the couples who have done it together and have decided to highlight them every week in our "Bay Area Power Couples" blog series.
Kevin and Julia Hartz, creators of the mega-successful ticketing site Eventbrite.com, spent the first two years of their relationship in different cities, and now they're together 24 hours a day, 7 days a week, using their powerful connection to build Eventbrite into an international company.
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The 7 Best San Francisco Albums of 2010
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Sonoma v. Napa: Which Does it Better?
Biking for Beginners: Routes to Take and Avoid
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The Big Eat 2010: 100 Things to Try Before You Die


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Thursday, May 21, 2009
The Charge of the Light Brigade (1968)
To date, two major films have been produced about the disastrous Charge of the Light Brigade. The first, Michael Curtiz's 1936 effort with Errol Flynn, is an escapist imperial adventure without a shred of historical accuracy. Its simple story reduces the Crimean War's messy imperial politics into personal revenge, catching the glorious spirit of Tennyson's poem in exciting style.
Tony Richardson's 1968 film is much more accurate, but equally problematic. It's certainly impressive in scope and pageantry, and its damning indictment of military idiocy remains strong. But it also suffers from a disjointed tone, unsure if it wants to be a rollicking satire or a powerful anti-war statement.
In 1854, England and France edge towards war with Russia, whose ambitions in Eastern Europe menace the Ottoman Empire. As war fever intensifies, the 11th Hussars, under ruthless Lord Cardigan (Trevor Howard), recruits criminals, derelicts and assorted scum. Idealistic Captain Louis Nolan (David Hemmings) joins the regiment, but immediately clashes with Cardigan. Cardigan tries to cashier Nolan from the army over a trivial incident, but commander Lord Raglan (John Gielgud) sides with the junior officer. The clash of egos continues through the war, where the woefully unprepared British Army bumbles through a series of engagements with crack Russian troops, culminating in the titular Charge at Balaclava.
The Charge of the Light Brigade is largely a black comedy, a Doctor Strangelove for the 1850's. Drawing on Cecil Woodham-Smith's book The Reason Why, Richardson and writer Charles Wood attack the British Army's class-dominated officer corps. This inequitable system allowed officers to purchase commissions. Designed to prevent the rise of a powerful military caste as in Germany or France, it effectively populated the Army with rich dilettantes and dullards. Forty years removed from Waterloo, the Brits were in poor shape for a major war.
Richardson's portrait is broad but effective. Cardigan embodies the pompous aristocrat to a T, amoral, egotistical, vain and none-too-bright, expecting unconditional admiration. He loathes Nolan for his Indian service and ambition, and nurses hatred for brother-in-law Lord Lucan (Harry Andrews), his division commander. The senile Raglan literally fights the last war, confusing the Russians with his French allies. Under such dismal leadership the army falls apart in the Crimea, inept tactics compounded by poor supplies and cholera. A disaster is inevitable.
Richardson provides solid direction, with near-perfect art direction and photography. The battle scenes are epic in scope, with the elite Turkish Presidential Cavalry expertly marshaled, and David Watkins' widescreen photography makes it clear how Raglan garbled his fateful order. The fighting itself is a bit underwhelming, however, Richardson going for the gritty details rather than grand scope. John Addison provides a marvelous score, mixing imperial bombast with mellow tragedy.
Special praise goes to Richard Williams' brilliant animation sequences. Based on Punch magazine's political cartoons, Williams delivers some creative imagery: an English lion pummeling a Russian bear, Great Britain collectively crying out "Poor little Turkey!", Queen Victoria and Prince Albert dancing an angelic victory waltz. These sequences are so stunning they nearly overshadow the live action.
Where Light Brigade falters is its story structure. The superfluous romance between Nolan and Clarissa (Vanessa Redgrave) is ill-judged filler. Early scenes dote on the 11th's common troopers, especially the Sergeant Major (Norman Rossington) whose refusal to spy for Cardigan ruins his career. Once we arrive in the Crimea these angles are unceremoniously dropped, much to the film's detriment.
On another level, the opening hour's brutal satire gives way to an awkward tonal dissonance in the war scenes. We laugh at Raglan's nonsensical pronouncements and Cardigan's awkward tryst with Fanny Duberly (Jill Bennett), but the battle scenes and soldiers' suffering are played deadly serious. It just doesn't add up, and Light Brigade becomes unwieldy and uneven.
Trevor Howard gives a masterful turn; blustering and chewing scenery in inimitable fashion, this is one of Howard's best performances. Harry Andrews matches him rant for rant, while John Gielgud's droll underplaying provides welcome balance. David Hemmings gives a layered performance, dashing and indignant but arrogant in his own right. Vanessa Redgrave's token role is forgettable but Jill Bennett is hysterically randy. Norman Rossington gets a rare standout role, playing his part with the right boisterous gravitas. Other roles go to Howard Marion-Crawford, Alan Dobie, Corin Redgrave and Donald Wolfit.
The Charge of the Light Brigade is a mixed bag. It's easy to laugh at the '36 version's anachronisms, but it's much more entertaining than Richardson's take. Nonetheless, its depiction of upper class arrogance and military bumbling is certainly worth watching.
Click here for a more detailed analysis.
2 comments:
- Florina said...
This movie was an insult to English history; that's why it flopped at the box office. Cardigan's regiment was not the motley collection of rascals, but one of the best in the army, and he was a very popular commander with the troopers (although hated by officers). Cardigan's dismission of "Indian officers" was documented in the early 40-s, when many of those who served the East Indian Company underwent poor training and rarely engaged in "proper" battles. In the middle 50-s such concepts were outdated and many former "Indians" served under Cardigan. Nolan never served under or conflicted with Cardigan, neither was he a proponent of "new model army" (having bought most of his commissions). Perhaps the most disgraceful part of the movie is its presentation of Fanny Duberly as a braindead whore, greedy for blood. Being the only depiction in colour of the Charge, this movie is preserved from the deserved oblivion by the very feeling its creators wished to destroy - memory of martial glory and the commitment to nation's history.
- August 15, 2009 at 12:25 PM
- Groggy Dundee said...
Your first sentence assumes filmgoers are history buffs which I highly doubt.
The rest of your criticism are well-taken up to a point. After reading a few books on the Charge (Woodham-Smith's The Reason Why and Brighton's Hell Riders) I can say it's not especially accurate. Nolan was intended as a composite of all the officers Cardigan had trouble with, including John Reynolds. Fanny Duberly could easily have sued for libel had she been alive in 1968.
While I'm critical of the movie on many levels, however, I don't think it's fundamentally wrong in its depiction of the Crimean War: one of the worst-fought wars in English, if not world history. Raglan and his gang of incompetents made sure the army was poorly run and deficient in medical supplies and clothing, fought the battles as badly as possible and fluffed a chance to capture Sevastopol in fairly short orders. The Charge is just the apotheosis of this horrifying conflict, but a perfectly valid shorthand for it.
- November 27, 2011 at 8:21 PM


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(USA TODAY) What comes out of a Bitcoin ATM?
Don't expect a rush of coins to shoot out of a hatch like at the casinos.
A user can also get cash for his bitcoins at the ATM by scanning the mobile app containing the encrypted bitcoin balance. The machine will then dispense the amount of cash requested, Kelley says.
Other Bitcoin machines recently launched in New Mexico and Boston allow customers to get bitcoins for cash - but don't dispense cash for bitcoins, a key distinction between those machines and the Austin ATM, he says.
Users will need to scan their palm prints, as well as a government-issued ID, using biometric scanners. And first-time users will need to do a face scan to authenticate their identity.
Bitcoins can also be obtained at online exchanges, but it's a process that takes several days, whereas the ATM can do it nearly instantaneously, Kelley says.
"You're talking about incredible speeds," he says. "You're able to buy and sell within minutes, not days."


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A Guide for Families and Friends of Prisoners
The Families Handbook was launched by the Minister for Corrective Services, Phillip Costa MP, on 4th May 2010. The development of this booklet was a joint initiative of Corrective Services NSW and the Community Restorative Centre Inc. (CRC).
The Families Handbook contains information that is useful for people dealing with corrective services and visiting prisoners. It also contains real life stories from people who have had family and friends in prison. There are contact details for govt and non-government community service providers throughout NSW.
The Families Handbook is free for people with relatives or friends in NSW prisons and NSW community service providers.Click here to download (PDF 1.45MB)
Your Guide to Surviving on the Outside
This booklet is a guide for ex-prisoners and prisoners who are about to be released.
Freedompresentsmany day-to-day challenges, like finding a place to live, understanding how Centrelink works, organising your money, or getting in touch with your family and friends. These things can put a lot of stress on someone who's just been released.
Although you may have heard that many prisoners released from custody end up back in prison sooner or later, there are many others who succeed in making a new start. The first few weeks and months are critical. This booklet is here to help you through this time.Click here to download (PDF 1.03MB)


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Price: $9.99
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SummaryRepresent your city... this one is for Chi-Town and the D-Rose Bulls. We also pay homage to our bredren Barrington Levy who will have you singing, "Shuddely-waddely-diddely-whaoo!" Silver Rastaclat tubing and lace tips make these roses bloom.
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Home > Lifestyle > People
Monday, 6 January 2014 | MYT 2:25 PM
by yip wai yee
A 2011 file photo of Cecilia Cheung and Nicholas Tse before their divorce. Yesterday, the actress even jokingly mentioned Tse's good looks to a fellow volunteer at a community service in Singapore, where she and their sons now live. – Reuters
The actress has been living in the South-East Asian nation for about two months with her two sons.
HONG Kong actress Cecilia Cheung has settled down in Singapore with her two sons, she confirmed in an exclusive interview.
Speaking in a mix of English and Mandarin, the 33-year-old beauty said that she has been living in the city-state for "about two months" already.
"I chose Singapore because there's no strong paparazzi culture here. Even though I like Hong Kong and China, and I have many fans and supporters there, the paparazzi there is too strong.
"Singapore is not like that, and I want my two boys to have a normal life and a normal study environment," she told The Straits Times' lifestyle pullout Life!.
School starts "later this month" for her sons Lucas, six, and Quintus, three, she said.
"They are really excited, and I'm also really excited. I think the education system here is really good."
She did not say which school she has enrolled her sons in, but Life! understands from a source that it is an international school.
Last month, her actor ex-husband Nicholas Tse, 33, said at a movie press conference in Hong Kong that their sons would be attending school in Singapore.
The family has been spotted in Singapore in recent months, including at a restaurant in Eunos and in the Hougang neighbourhood.
Yesterday, Cheung agreed to a quick interview on the condition that there would not be any photos taken of her and published.
She spoke as she was on her way out from doing four hours of community service at a local volunteer organisation, where she prepared and packed food that would later be given out to the needy.
She has been helping out at this organisation regularly for the last three weeks.
"When I don't have to fly back to Hong Kong for work, I will go maybe three to four times a week," she said.
Earlier, this reporter had observed her incognito, as she cheerily bustled around the organisation.
Friendly and down-to-earth, she would often greet other volunteers with a "happy new year", and would offer tips to the newer volunteers.
"When you pack the scrambled eggs into the boxes, make sure that you break them up into small pieces, otherwise some elderly people will not be able to chew them properly," she told a young volunteer with a grin.
Other times, she was seen with earphones plugged in, and singing Cantopop songs under her breath.
She also displayed a sense of humour throughout the session.
As she hurriedly scooped bowls of rice into various styrofoam packets as part of an assembly line, she said with a chuckle: "I am a robot. And this feels like I'm working at McDonald's."
When a male staff member from the organisation asked her when she will return, she laughed out loud and said: "I'll see when I have time. Why do you want to know? Is it because you want to pursue me? But you are not as handsome as Nicholas Tse."
Every now and then, other volunteers would approach her and ask to take a picture together. She always obliged, but with the caveat that they do not post them on the Internet.
As she prepared to leave the organisation, she was clearly in good spirits.
Pointing to her outfit which she revealed was a halter swimsuit paired with cobalt blue exercise shorts, she told Life!: "Look at me, I came out without any make-up, and I'm wearing whatever I want to wear.
"I will go swimming later, so I'm wearing this now, but can you imagine me stepping out of the house in Hong Kong in a swimming suit? It's just not possible with the paparazzi there."
She added that she had often patronised coffee shops and street food stalls since she came to Singapore.
"I don't want to go to any fancy dining places because I've had enough of that in Hong Kong. Here, I can go to a street stall and eat my laksa and chicken rice, and not feel the pressure (of the paparazzi)."
She said with a smile: "Here, when people ask me to take pictures, they really respect my requests and keep the photos to themselves, like I asked them to.
"I feel like a normal person now." – The Straits Times, Singapore/Asia News Network
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