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High Intensity Weight Training Routines (HIT)
Made famous by the likes of Mike Menzter, High Intensity Weight Training takes a different approach to the high rep workouts that were popular before, and still popular today. After weight training for a while, it is common to hit a plateau, which means that although each training session provides you with a good body workout, and maintains your muscle mass, you stop gaining in strength and muscle. When this happens it is advisable a change your workout. One good way to really give your workout a boost is to adopt a high intensity training routine (also know as HIT). HIT methods were developed to increase strength. Weight Lifters use these methods for their training, as the goal is to lift the maximum weight possible. A good weights gym is needed for HIT workouts, simply because some of the exercises, specifically hyperextensions, pressdowns, seated calf raises and leg extensions all require apparatus. As good as free weights are, some exercises require machines or specialist benches,
As HITman mentions below, practitioners of HIT rarely if ever perform sets of single lifts. The general prescription is 1-3 sets per exercise/muscle, 6-10 reps or 8-12 reps per set, and a maximum of 12 total sets per workout.
This is a typical HIT routine that is split over 3 days:
Chest, Triceps and Delts Day
- Incline Barbell Press – 3 sets – 10, 8, 6 reps
- Flat Flye – 1 set – 8 reps
- Shoulder press – 2 sets – 8, 6 reps
- Side raises – 1 set – 8 reps
- Pressdowns – 2 sets – 8, 6 reps
Thighs and Calves Day
- Barbell Squats – 3 sets – 10, 8, 6 reps
- Leg extensions – 1 set – 8 reps
- Leg curls- 3 sets – 10, 8, 6 reps
- Standing calf raises – 1 set – 8 reps
- Seated calf raises (requires use of a specialist seated calf machine) – 3 sets – 10, 8, 6 reps
Back and Biceps Day
- Hyperextentions (use hyperextension bench for this)- 3 sets – 10, 8, 6 reps
- Bent Over Barbell row – 3 sets – 10, 8, 6 reps
- Pulldowns or narrow grip chin ups – 1 set – 8 reps
- Barbell curls superseted with incline hammer curls – 2 sets – 8, 6 reps
- Barbell shrugs – 2 sets – 8, 6 reps
The main purpose of the HIT method is ensuring that you train to failure, i.e. that the last rep you do you fail on, meaning that you cannot complete another, no matter how hard you try. Sometimes you reach the last set and manage to complete it. Rather than attempting another one at a heavier weight at this point, you should just ensure you push yourself further in your next weight training session. However, there is a lot of debate over whether it is best to complete extra sets until failure is reached. Some research suggests that training to failure too much can impede muscular development. Some people would add an extra set to the end and keep going until they fail. Experience shows that this is usually the next set anyway, unless you have suddenly made vast improvements, or you have made a mistake on your training plan and have been lifting too light a weight !
If the final set is too easy, just increase the weights of each set in the next session. Remember that it is important to keep a good training log if you are planning this sort of training, as it is difficult to remember where you fail and what is easy otherwise. Keep notes on how easy or difficult each final lift was, this way you can prepare before for the next workout. The warm up set should be about half of the final lift, and the first work set should be about 75% of the final set. But really you need to find a routine that you enjoy and that is giving you results. Some people prefer to warm up with much lighter weights and perform a couple of sets of 20 to ensure good blood flow, others ignore the warm up sets completely and start with a slightly easier 10 rep set.
Mike Mentzer developed his training methods, to eventually reduce both reps and numbers of exercises. Compare an early Mike Mentzer HIT workout to the one here.
If you plan to start a H.I.T. routines you really need to plan and split your routine to ensure you work your whole body (or the areas that require most work) over the week, and that you do not overwork the same groups which can have detrimental effects and increase the risk of injury. For more on split routines read Standard Push & Pull Split Routine.
For more detailed information on HIT workouts, order the The New High Intensity Training: The Best Muscle-Building System You’ve Never Tried by Ellington Darden Ph.D.
Editorial: “Ellington Darden, Ph.D., is the leading disciple of the HIT training methods of Arthur Jones, the inventor of Nautilus exercise equipment. Darden, for 17 years the director of research for Nautilus Sports/Medical Industries, is the author of such enormously popular books on high-intensity workouts as The Nautilus Book, High-Intensity Bodybuilding, and 100 High-Intensity Ways to Build Your Body, along with 40 other fitness books. He currently resides in Windermere, Florida.”
Tweet Me!Recommended Reading
• Arnold Schwarzenegger’s Bodybuilding Workout
• Arnold Schwarzenegger’s Weekly Weight Training Routines
• Arnold Schwarzenegger 3 Day Split Bodybuilding Routine
• Mike Mentzer’s High Intensity Weight Training
• Weight Training Push & Pull Split Routine
Unfortunately this is a misleading article. The methods described are not HIT. Practitioners of HIT rarely if ever perform sets of single lifts. The general prescription is 1-3 sets per exercise/muscle, 6-10 reps or 8-12 reps per set, and a maximum of 12 total sets per workout.
Oh yes, thanks for that HITman. This article is in desperate need of a major update.