HIT training... help here

[Diabolik]

Hey guys, I'm kind of new here and I am looking to gain strength and power with minimal fat gain (everyone's goal). Apparently HIT is a good way to do it. 5x5 seems popular too

After doing some searching, I found a program that looks pretty good.

Plz tell me what u think.

Day 1:

Deadlift
Incline Dumbell Press
Leg Press
Military press
Shrugs
Close Grip Pulldowns
Calf Raises
Barbell Curls
Ab exercise

Day 2:

Squats
Flat Bench Press
Bent Over Rows
Arnold Press
Calf Raises
Tricep Press
Reverse Curls
Ab exercise

Each exercise I do 1 to 2 sets with slow reps as per HIT (2 / 4 second movement). I do 6-8 reps, to failure on each set. If I hit 10 reps, the weight goes up.

I do day 1, 2 days off, day 2, 2 days off, etc. I do low intensity cardio first thing in the morning on my second day off for 30-45 mins to keep the fat at bay

I am 5'10, 190 lbs. I take in about 3500 calories on training days, 2800 - 3000 on non-training days. Only supplements I take are Animal Pak, Animal Stak, Cell Tech, Nitrotech (just protein powder). Not really into anything more.

Does this look like a good routine to meet my goals? I want to be sure I am doing this right.

Thanks all.

-Diabolik

 

[TrainerOfChampions]

Have you tried pre-exhaustion on any of your sets? How about tri-sets? And dont forget progressive overload, thats the most important thing.

 

[Diabolik]

I am also considering a 5x5, I got some info from needsize on this. I really like it.

Actually the one I want to use is needsize's. However, I have a few questions:

Needsize, feel free to help me

1) At what speed do you do the reps on a 5x5? on the 2x8's? Is it a fairly slow pace?

2) Chest has its own day on his routine. Does this give best results for chest? I have a weak chest, but strong legs. I want stronger legs but I really need to bring my bench up.

Any help would be appreciated.

I am actually starting to lean towards the 5x5 the more I read about it. Apparently it kicks ass. Esp. if you're all about strength, which I am

-Diabolik

 

[Shark01]

You might as well try 5X5 because the "HIT" routine you posted is rediculus. If you honestly did incline presses to complete failure 1 day, there is NO way you could do the same with flat bench on day 2. A real HIT routine would be working a muscle group 1 time every 6-8 days, but really busting it on every set. My current routine for example is:

Wednesday
Lat Pulldowns (2)
Dumbbell Rows (2)
Dumbbell Curls (2)
Conc Curls (1)
Leg Ext (2)
Leg Curl (2)
Leg Press (2)

Sunday
Flat Bench (2)
Flat Flye (2)
Mil Press (2)
Side Lat (2)
Rear cable raise (1)
Pushdown (2)
Dumbbell Ext (1)

And every 4 weeks, I change out ALL the exercises

 

[ANABOLICK1]

Diabolik, forget 5X5. Stick with HIT. Use a double split routine. That is training half your body on Day1, the other half on Day 2. Do ONE set/exercise per bodypart to failure (use as many warmup sets as needed). Train every other day. This way you're working each bodypart twice every 8 days. Use at least 3 different exercises per bodypart, but using 1 exercise per workout. To increase intensity use rest/pause. Good luck !