H.I.T. for Maximum Muscle and Fitness...

HIT and Tebow are both very polarizing.

When it comes to HIT, there seems to be no in between.  HIT is viewed how people view Tim Tebow.  They either love him or hate him (?).
 People either love or hate HIT.  The lovers say that 1 set to failure is the only way to train.  Brief and intense like the late, great Arthur Jones preached.  The haters have a different opinion.  They say you must have high volume in order to create results similar to Arnold.  Who is right and who is wrong?  Intensity or Volume?  Personally I have been on both sides of the fence and use a method of training known as Hybrid Training (mix of high/low volume).  But let us take a look at HIT.

HIT will effectively target and develop the enitre musculature.  Albeit very, very painfully.

HIT is a training scheme that uses a 1 set to failure protocol.  This a great routine for adding muscle to your frame quickly.  You can truly take advantage of HIT if you have been training in a high volume phase (HVT) for a while.  As for the specifics let us look at the barbell squat.  You would choose a weight that would cause momentary muscular failure around 6-10 reps.  Each rep is done as smooth as possible and a focus on the eccentric portion (3 second negative except on Deadlift) of the lift is desired.  Think of basically controlling the negative and exploding on the positive.  As you are doing HIT, when you reach 12 reps in any given movement, it is time for you to increase the load being used.  Typically is would be a 5-10lb increase for an upper body movement and a 10-15lb increase in a lower body movement.  Your only goal during HIT is to increase the amount of weight being used or the amount of reps being completed.

In order for HIT to have true value, I recommend you perform it with a reliable training partner if possible.  I do not care who you are, when someone is calling you unsavory names and questioning your manhood, you will lift harder.  Plus your partner can record the numbers as you go through the circuit.  The routine below is for a full body HIT session.  HIT is performed on a 1 on/1 off style schedule.  So M-W-F or Tu-Th-Sa works well.  These sessions should be alternated for 3 weeks before you go to a routine with more volume.  I believe in the Charles Poliquin theory for building muscle mass:  Alternating high/low volume!  Some may agree.  Some may not.  Like the Rock says , "It doesn't matter, what you think!"

HIT:  First, you must have a good base of condtioning and strength to perform HIT.  If your cardiovascular conditioning is not up to par, you must start with lighter load and build up by using some "pre-HIT" sessions.  Simply do not train to maximum failure initially until you have developed a decent base on conditioning.  You will face dizziness, nausea, and possible expiration (temporary) if you are not a fit man or woman.  All movements are performed one set to total failure.  All movements (ex Deadlift) are to have a controlled eccentric phase and an explosive concentric phase.  You want to try to keep tension on the muscle by not locking out.  I have found that on big movements it is very, very demanding and sometimes impossible, so use discretion when not locking out but try to keep as much tension on the muscle as possible.  The rest between movements is the walk to the next movement.  But a general guideline can be 30-60 seconds between movements.  You most likely will be forced to possibly take more rest as HIT is HARD.  Do not perform in a crowded gym as you will recieve less than optimal results.  HIT must be performed where you do not have delays during the punishing circuit.

Note:  If you run into low back issues/fatigue on HIT B (Bent Over Row/Hang Clean especially) replace it with a seated row/Hammer Strength Row.  Replace the Hang Clean with another move for shoulders (Lateral Fly, Bradford Press) if low back fatigue becomes unbearable.

Note 2:  While in a caloric surplus you will see good gains in strength. lean body mass and bodyweight.  While in a caloric deficit you will see good gains in strength and bodyfat lost.  Whether in a surplus or deficit you will see gains in your cardiovascular conditioning too.  And it beats the boredom and lameness of "cardio" machines.

Do not scoff at low volume until you try it.  There are different versions of HIT (Yates, Mentzer) but the main theory remains the same:  Train hard and to total muscle failure.  It is very different from the volume abominations normally preached in magazines, but it can be devastatingly effective as Arthur Jones proved during his prime with men such as Casey Viator.  Think outside the box for a second.  You will be pleasantly surprised.  And be in heinous pain.  When you click on all cylinders it feels like John Henry vs. The Machine.  A test of pure heart, will, and desire.  But it is all worth it!  Check out the punishing routines below.

P.S.  I HOPE TO GET A VIDEO OF YOURS TRULY PERFORMING H.I.T UP TOO!  KEEP YOUR EYES PEELED!

HIT A
1.  Deadlift
2.  Leg Press
3.  Glute Ham Raise
4.  Pull Up
5.  Kroc Rows
6.  Overhead Press
7.  Upright Row
8.  Flat Dbl. Press
9.  Chest Dips
10. Barbell Curl
11. Incline Dbl. Curl
12. Skullcrusher
13. Decline Close Grip Bench Press
14. Seated Calf Raise

HIT B
1. Full Squat
2. Barbell Hack Squat
3. Barbell Hip Thrust
4. Sternum Chin Up
5. Bent Over Row
6. Bench Press
7. Incline Dbl. Press
8. Hang Clean
9. Dbl. Seated Press
10. Preacher Curl
11. Standing Dbl. Curl
12. Tricep Dip
13. Pressdown
14. Calf Raises