I recommend that new HIT trainees train intensely with two weight training sessions and two cardio sessions per week. If you've been training regularly for over a month, take a week off from training. Then start this routine, but don't train to failure just yet. Take a week or a few weeks to break in the routine. Just get use to the movements.

You may also find that some of the exercises just aren't for you. If this does happen use another exercise for that muscle group. For example. I started training my friend. He was overweight and the routine had listed Incline Bench Press for chest. The exercise bothered his shoulder. So instead, I had him use a machine (Hammer Strength Incline Press). And that exercise gave him optimal results. My friend used that exercise for 2 years and it has proven to be very productive. This shows that there other productive exercises then the ones listed.

Monday

Squat 1 x 12-20 to failure
Bench Press 1 x 5-8 to failure
Pulldown 1 x 5-8 to failure
Back Extension 1 x 10-15 to failure
Standing Calf Raise 1 x 12-20 to failure
Crunch 1 x 15-25 to failure
Grip Work (Pinch gripping, Finger Extensions)

Thursday

Stiff-Legged Deadlift 1 x 12-20 to failure
Standing Barbell Press 1 x 5-8 to failure
Barbell or Dumbbell Curl 1 x 5-8 to failure
Dumbbell Side Bend 1 x 10-15 to failure
Seated Calf Raise 1 x 12-20 to failure

Be sure to include a WARM UP period before every workout. I recommend doing 10 minutes of light cardio and 5 minutes of light stretching for part of your warm up. Always do 2-3 light warm up sets. Your first warm up set should be with about 50% of your 1RM (1 rep max). Your second set should be with about 70% of your 1RM. Optional: Your third set should be with 80% of your 1RM. Rest 1 minute between warm up sets and 2 minutes on your final warm up set. Wait 3 minutes before moving on to the next exercise. Try adding 1-5 pounds on each exercise every week or two. Be sure to include a COOL DOWN period after your workout is complete. It should be very much like your WARM UP.

For overall conditioning, I recommend that you start out with 2 cardio sessions per week, on non weight training days. Start out with 20 minutes and try to build up to 45 minutes. Build up slowly, don't jump in 45 minutes sessions in only 4 weeks. If it will take you two months to productively build up to 45 minutes, then take two months to do it. Doing 45 minutes of cardio, twice per week, will not cause you to over train, unless you're always active. If you are involved in other activities, then avoid doing the two cardio sessions. If you do decide to do cardio sessions, this is an example of what I would do each 45 minute session.

45 minutes:

10 minute light pace (warm up)
5 minute moderate pace
20 minute high pace
5 minute moderate pace
5 minute cool down.

Then stretch for 10-20 minutes, this will prevent you being really sore the next day.
Be sure to each at least 6 well balanced meals a day. I like keeping the carb/protein/fat ratios 60:25:15. Find your RMR. Here's the formula to find it:

Bodyweight / 2.2 = __(A)___ A=kilograms
(A) x 24hrs = __(B)__ B=RMR (Resting Metabolic Rate)
(B) x .06 = __(C)__ (calories used for digestion)
(B) x one of the following factors:
.30 for weight training or slower metabolisms
.40 for weight training + cardio training or faster metabolisms
.50 for endurance type training
If I use myself as an example here, my formula would look like this:
180 / 2.2 = 81.82 kilograms
81.82 x 24(hrs) = 1,963 (which is my RMR)
1,963 x .06 = 117.82
1,963 x .30 (I do cardio also but I have a slow metabolism) = 588.90
Now let's add them up 1,963+117.82+588.90 = 2,669.72 (round up to 2,700) calories per day.

Now I have starting point to work with now and from here I can make adjustments more
intelligently and accurately.

If your goal is to build mass then add 200-600 calories. If you notice that your fat levels are increasing, then cut your calories until you're not gaining excessive amounts of fat. If your goal is to lose fat then cut 300-1000 calories. But don't go too low. Get your Body Fat % checked every two weeks and weigh yourself every two weeks. I recommend cycling calories. Say my calories for building mass was 3600 a day. I would take in 3600 calories on each weight training or cardio day. During a rest day or an inactive day I would take in between 3000-3200 calories. This way I'm avoiding taking in extra calories that I won't be able to burn.

Excessive calories = excessive amounts fat

Here is a list of supplments that I recommend.

1. Multi-vitamins and anti-oxidants (needed)
2. Protein powder or MRPs (convenient)
3. glutamine (needed)
4. creatine (optional)

Be sure to drink at least 8-10 glasses of water a day. And be sure to take in extra amounts of water if you're supplementing with creatine. I hope this helps. Please post and questions or comments. I shall post again. Good luck.

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Train Intensely, Infrequently and Briefly

i must dissagree on the caloric intake tho, i'm more of an old fashioned "you bulk to BULK!", so my calories are higher than what you recomment which means some fat gains but i'm 100% sure my muscles are well nurished and you can always shed fat, but i guess that is part of the HIT phylosophy of training and i respect it

thanks for the good info

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"BITCH! You can't do this to me!" Silvio

Ive been doing HIT training for a little over a year now and Ive made more gains this year then I have in the last 3-4 years combined. There was a time when I was doing every body part 2x per week...12-15 sets per bodypart!!

what the hell was I thinking lol

anyways, keep the good info coming

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Train Intensely, Infrequently and Briefly