posted August 11, 2000 11:54 PM            

h.i.t is a program designed to avoid overtraining at all cost.overtraining seems to be a major problem in hardgainers that
simply wont allow them to put on any weight.
therefore hit is brief yet exremely intense
and effective way to STIMULATE GROWTH in you hyper metabolism people.as much as youdlove to beleive it your recovery abilities arent superior to others,your body isnt very effecient at feeding the muscles the nutrients they need,your body seems to turn every thing you feed it into energy calories
that burn pretty easily.that is why h.i.t is more suited for you.high volume anaerobic
workouts seem to turn into aerobics in yourcase because your simply burning a ton of calories in your training session.hit
is brief to insure the preservation of calories but its heavy and intense to insure maximum muscle fiber recruitment.a good hit routine would be 4 days a week
allowing plenty of rest.....

day 1 arms
bb curls 4 warm upsets
2 work sets 8,6
db incline curls 2 sets 8-6 reps
closegrip benchpress 4 warm up sets
2 work sets 8,6
1 set skull krushers 8 reps
1 set dips to failure
1 sets wrist curls 6 reps

day 2 legs
4 warm up squats
3 work sets 8,6,6
1 set lunges 8 reps
1 set leg ext 8 reps
stiff leg deadlifts 3 warmup sets
2 worksets 7,5
2sets leg curls 6 reps
calf raises 2 sets 20,8

day 3 rest

day 4 back ,shoulders
deadlifts
3 warm upsets
2 work sets 7,5
db pullover 1 set 8
1 set chins to failure
1 set bb rows 6
lateral raises 2 warm up set
1 set 10 reps
1 set behind the neck press 8
1 set shrugs 8

day 5 rest
day 6 rest

day 7 chest

that hit routine should be good to get you started on the program..remmember these few things
1 no cardio

2 eat over maintance calories nutrition counts for around 80% of your bb succsess

3 do not go to failure on warmup sets!!!
i always see people doing it. its totally wrong

4 try to sleep 10 hours per day

thats all i can remmeber now and im getting tired...a good site for training info
designed for hardgainers is on skiplacour.com
even though hes juiced he is still a very informative bb...
good luck bro..letme know how it works out..
sourjerkkkkkk