Would some of you H.I.T. guys post your workouts?

[gUiLe]

I have been reading (a LOT) about H.I.T. and feel it can and will
work for me. I have hit a wall with conventional training so gave
H.I.T. a try. I had two workouts (both with triple (heavy!) drop
sets and think it's awesome!! I just would like to hear how
some of you guys split up your routine's for a 3 day per week.
g

 

[nclifter6feet6]

H.I.T.=S.H.I.T.

dont waste your time with this bullshit training. if u hit a platue just up your carbs. you are what you eat the more you eat the stronger you get, you could even try upping your fat but i think carbs would be better to tack on. or try training at low reps around 2-3 reps for a couple weeks dont go anyhigher reps. in my case higher reps do nothing for me except waste a bunch of muscle glycogen. when you train at max effort each set you hit a different group of muscle fibers. i always train at low reps and im big, ripped and all natural

 

[coolcolj]

I do HIT and it works great.

But I only do it to concentric failure and then end the set. No drops, forced reps etc tec. Not needed.

Hit trains my strength and size. My power moves train my speed, and plyos train my stretch reflex and nerves. I have the best of all worlds
I use all 3 in the same workout

here is my workout for my current periodisation phase

currently I train 3 times a week - Mon, Weds and Sat

Monday is

Jump hang snatches - 3x5 with 3 vertical jumps before each set
2 sec pause at hang position

3 vert jumps and then straight after
Full squat 1x6 (tempo is 5 secs down, 1 sec up) ,
rest 1 min then 5 full squat bodyweight explosion jumps

Fullsquat 1x3, rest 1 min 5 standing long jumps

front squat 1x6

deadlift 1x6

reverse lunge 1x10 each side

calfraise 2x6 temp is 5 sec down, explode concentric, 2 sec pause at top, 2 sec pause at bottom

revese hypers 2x15

Toe raise to work shin muscles, different directions

Hanging leg raise 2x15



Weds -

Snatches as above
Squats as above

Gluteham raise or stiff deadlifts 2 sets

these are done 1 set to failure - tempo is 5 secs down, 3 secs up
incline dumbell BP
Rows
shoulder width chins
cable lateral raises
incline curls
dips

abs 2x15
revers hypers 2x15
external cuff raises 1 set to failure
Toe raise

Sat as per Weds, except no squats, or leg work, ab and cuff exercises

 

[DaCypher]

I follow some of HIT's techniques, but many hardcore HITers probably wouldn't consider me a follower of their style. Anyway, here is my split:

Monday (Legs):

Squats
1xWarmup set
2x6-8
I do two working sets here because I don't like to take squats to true concentric failure for safety reasons, but I come close.

Leg press
1x6-8

SLDL
1-2x6-8
Again, I sometimes do 2 sets because of safety reasons when doing these to failure.

Leg curls
1x6-8
I've been thinking about dropping these because my hams are pretty fried from everything else. I no longer do leg extensions for this very reason.

Standing calf raises
1x6-8

I also do abs and some grip work on this day because I use lifting straps on back day.

Wednesday (Push- chest/shoulders/tris):

DB Shoulder Press
1xwarmup
1x6-8

DB Chest Press
1x6-8

Weighted Dips
1x-6-8

Incline DB flies
1x6-8

DB Side Raises
1x6-8

Skullcrushers
1x6-8

Cable pulldowns, or overhead db tricep extensions
1x6-8
(Only do this set if I'm in the mood, most of the time my triceps are pretty dead however)

Friday (Pull- back(including traps)/bis):

Deadlifts
1xwarmup
2x6
I don't go to true failure with these either.

Weighted Chins or Pulldowns
1x6-8

Seated cable rows, bent over barbell rows, or db rows
1x6-8

For my fourth back set I will usually just choose one of the pulldown or row movements that I didn't do (again 6-8 reps).

Standing ez bar curls, seated db curls, or db hammer curls
1x6-8
Sometimes I'll do two of these exercises depending on my mood.

Seated db shrugs, barbell shrugs, or dynamic shrugs
1x6-8
Usually I'll do just one of these.

Anyways, thats pretty much it. Its essentially just a standard legs/push/pull split but with relatively low volume and pretty high intensity. Good luck...

 

[IR0N.]

Upper/lower body split:

Day 1:

Chins
Dips
Torso supported row
DB press
Hise shrug
Squat (form check, 1 light set of 20)
Crunch

Day 2:

Squat
SLDL
Standing calf raise
Sidebend

Anyone interested in pure HIT, check out Dr. Ken's writings. That guy's an animal. Oh, and b fold, if you are reading this, Dr. Ken has been a lot heavier in his younger days (in some Steel Tip he mentions he's been ~230lbs at ~5'5 I think).

 

[gUiLe]

H.I.T.=S.H.I.T.

dont waste your time with this bullshit training. if u hit a platue just up your carbs. you are what you eat the more you eat the stronger you get, you could even try upping your fat but i think carbs would be better to tack on. or try training at low reps around 2-3 reps for a couple weeks dont go anyhigher reps. in my case higher reps do nothing for me except waste a bunch of muscle glycogen. when you train at max effort each set you hit a different group of muscle fibers. i always train at low reps and im big, ripped and all natural

I think I'll take my chances. If you are big (and natural) just imagine if you adopted this type of training years ago? Maybe you
would be HUGE. I just get to many ya-hoo's that claim this type
of training is shit. Sorry, I think there's something here.
g

 

[gUiLe]

Upper/lower body split:

Day 1:

Chins
Dips
Torso supported row
DB press
Hise shrug
Squat (form check, 1 light set of 20)
Crunch

Day 2:

Squat
SLDL
Standing calf raise
Sidebend

Anyone interested in pure HIT, check out Dr. Ken's writings. That guy's an animal. Oh, and b fold, if you are reading this, Dr. Ken has been a lot heavier in his younger days (in some Steel Tip he mentions he's been ~230lbs at ~5'5 I think).

I have been reading a LOT of Dr. Ken. I don't care what anybody
says about H.I.T., I think it is REAL. If and when I hit a wall, I
will just change up again. For me, I wish I wouldn't have been
so iggnorant about this years ago. I thought just the idea of
it was bullshit. No more. Thanks for the workout's guys. Keep
em coming!!!
g

 

[Doch910]

Where can i read up on HIT training?

 

[coolcolj]

You might want too look into HST training as well, but since its for muscle size gain mostly kinda useless for my needs. I can't afford for any of my Fasttwitch Type IIb fibres to change into IIa fibres

 

[ant256]

seems easy

It seems like a pretty easy routine to get good results, or am I overtraining?
Heres my routine:
Monday- Chest
4 sets bench 6-8 reps
3 sets decline ...
3 sets incline ...
3 sets cable crossover 8- 10 reps

Tuesday - Back
4 sets vertical rows, where you put a knee on a bench, bend over and pull a dumbell up past your chest about 8 reps
4 sets lat pulldown ...
4 sets low rows ...
4 sets dead lifts 5-8 reps

Wednesday- Rest

Thursday- Arms
3 sets ez bar curls 6-10 reps
1 set ez bar curls wide grip 6 reps
4 sets skull crushers- 6-10 reps might throw some close grip presses after each set.
4 sets hammer curls 6-8 reps
4 sets tricep pushdowns(on cables) 8-10 reps
4 sets dumbell curls on preacher 8 reps
4 sets dips 8-10 reps


Friday - Legs
4-5 sets squats 6-10 reps
4 sets leg extensions 8-10 reps
3 sets leg curls 8-10 reps
4 sets standing calf raises 8-10 reps

Saterday - Shoulders
4 sets military press with db's 5-8 reps
4 sets front db raises 8-10 reps
4 sets shoulder raise machine 8 reps
4 sets shrugs 8- reps

Sunday- Rest
I take a protein carb shake post workout, no other supps.