High Intensity Training (HIT)


High Intensity Training, or HIT, is a brutally intense, yet simple, approach at gaining the mass.


The rules are almost too easy:
  1. Perform One set to failure (exclusive of warm-ups)
  2. Work Each body part no more than once a week
  3. Concentrate on the major compound movements.
    • deadlifts
    • squats
    • bench press
    • military press
    • chin-ups
    • dips
    • etc,
    Some folks will worry about the lack of direct arm work, but when you can dead-lift 500, squat 400 and bench 300 you will have huge arms.
  4. Only perform the smaller, detailed movements if you have the energy (and recover ability) after performing the compound ones
  5. Perform 8-12 reps in PERFECT FORM.
  6. Use a dual progression method (add weight or reps) EVERY workout.
  7. Don't add too much weight, go in small steps, one or two lbs is sufficient.
  8. Don't lift more than 3x per week, twice is probably sufficient and, for some once is enough.
  9. Each workout should last no more than 45 minutes (including warm-ups)
  10. Get it done and get away from it. Hanging out at the gym as a social function is fine, but don't do anymore than you have to.
  11. Get plenty of rest between workouts
  12. Eat plenty of good, whole, foods. You can't make something from nothing!
  13. Listen to your body, if you're sore on your work-out day then put it off until you feel better.


Daaaaaaats it!

The theory behind it all is just as simple: As we all know the reason that weight training builds muscle is the result of your body adapting to stress. Since you can only damage your muscles so-much in one session there is no point in doing mutiple sets. So long as you are willing to work at a great enough level of intensity, you will put those muscles under enough stress with a single set.

And besides all that, you don't grow while you're working out, you grow while you're resting, do everything in your power to maximize it!