John Little HIT Training


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John Little Workout Routine

John Little's BIG, different approach to training

John Little is one of the most innovative trainers around. He is also a prolific writer (a columnist for Ironman) and hHe uses empirical information to reach the maximum training output. John Little comes from the Mike Mentzer/Arthur Jones training branch, but John has continued to work on tweaking the approach. He has authored or co-authored several books on variations of HIT training and pushed into some new areas.

Much of Little’s tinkering with training lies in the area of the contraction of the muscle. Indeed, his books such as Advanced Max Contraction Training and others take the held contraction idea to the extreme. He was the co-author of the book Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week.

John's 12 minute workouts are slightly longer than Kevin Richardson's 10 minute routines but the idea is the same – hit the muscles hard and brief and then get out of the gym.

One interesting aspect of John's approach to attack a weak point and hold that position in a static manner. John has also taught the limited (very limited) range of motion approach, where super heavy loads are lifted for a short distance to challenge the body with a heavy, brief point blast of overload.

What does this training style do for you? Little advertises that 12 minutes a week:

Build muscle size and strength
Optimize cardiovascular health
Ramp up your metabolism
Lower cholesterol
Increase insulin sensitivity
Improve flexibility
Manage arthritis and chronic back pain
Build bone density
Reduce your risk for diabetes, cancer, heart attack, and more.

So it is not just a muscle building routine for bodybuilders but has a lot of health benefits that can benefit anyone. And it doesn’t take much time to reap these benefits either.

Note: For more information on High Intensity Training see The Colorado Experiment Workout


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