The HIT Thread

[D7M]

I'd like this thread to be a discussion on HIT training:

-What has worked for you

-What hasn't worked for you

-Diet in relation to HIT

-How you structure your "loads"/"de-loads"

-Various stretching techniques

-Various HIT methods

I'll start with a nice HIT routine, courtesy of RR, that has been working well for me for the last year or so.

I use this mainly while I'm "on" a burst cycle, and go back to my type of volume training when off cycle.

HIT TRAINING

Split:

M Chest/bicep
T off
W Back
TH off
F Legs
Sa Delt/tricep
Sun off

No need to train forearms. Do traps on back day, and abs whenever you want

Find your 6 rep max weight for each exercise. Your 6th rep must be an absolute ball buster, meaning that you will need help just to get the 7th rep, not just where the 6th is "hard".

Do one warm up set with 50% of your 6 rep max, but go to one rep short of failure.

Do another warm up with 75% of your 6 rep max, same as above.

Do your ONE working set. When you can’t get any more reps up without help, rest ten seconds and then go again with the same weight. Keep doing that until you can only get one good rep without help. AT THAT POINT, have someone assist you with forced reps, until you can’t get anymore up, even with help. DO NOT DO DROP SETS.

On your 1 working set, after you fail out. You'll use rest/pause first (twice) to get a few more reps, then go into forced reps, followed by negatives, and finally a static hold. ALL WITH IN THAT ONE SET!

Rest/pause is about 10-15 seconds rest in between. Then after your 2 rest/pause, go immediately into forced reps, then negatives, finished with a static hold. It's brutal, but you grow like a ****ing weed!

You fail out first before going into rest/pause etc.

The next time you do the same exercise, beat that number by 1 rep. When you get to 8 reps, add enough weight to start over again at 6.

Using a rotation A & B like so....



Rotation A

Chest/ Bicep

Smith machine incline press 1 set
Hammer strength flat bench 1 set
Incline BD fly 1 set

Barbell curl 1 set
Machine preacher 1 set
DB hammer curl 1 set
--------------------------
Delt/ Tricep

Smith machine behind neck presses 1 set
DB laterals 1 set
DB hammer grip front raises 1 set

Close grip presses 1 set
Incline skull crusher 1 set
Seated barbell extension 1 set
----------------------------

Quads/Ham/calve

Smith machine squat 1 set
Leg press 1 set
Leg extension 1 set

Stiff leg dead lift 1 set
Lying curls 1 set
Standing curls 1 set

Seated calve raise 1 set
--------------------------

Back/rear delt

Barbell row 1 set
1 arm machine rows 1 set
Hammer strength high row 1 set
Pull over machine 1 set
DB reverse incline fly 1 set



ROTATION B

Chest/ bicep

Smith machine flat bench 1 set
Hammer strength incline press 1 set
Machine fly 1 set

Preacher curl 1 set
Seated DB curl 1 set
cable curl 1 set
-------------------------

Delt/Tricep

Hammer strength machine press 1 set
Wide grip upright row 1 set
Barbell front raise 1 set

Weighted dips 1 set
Flat bench skull crusher 1 set
Wide grip cable pushdowns 1 set
( I alternate grips between sessions, as well as use a rope at times)

------------------------------------
Quads/ Hams/calve

Hack squat 1 set
unilateral leg press 1 set
machine squats 1 set

Sumo presses( on leg press machine) 1 set
1 leg lying curl 1 set
1 leg static lunge 1 set

Standing calve raise 1 set

-----------------------------
Back/rear delt

Dead lift 1 set
Hammer strength pull down 1 set
Seated cable row 1 set
Stiff arm push down 1 set

Bent cable reverse fly 1 set

========================



***Keep this thread going, I'm interested to see what everyone else is doing for HIT***

[MaNiCC]

Great post and Idea for a thread

[D7M]

Great post and Idea for a thread

Thanks Manicc...do you use HIT at all?

[Swifto]

I train this way (one phase), but also add drop sets as Marcus states in his other drop set thread.

This type of training isnt to be used by the newbie's though, nor during PCT IMHO.

I also tend to do 1 or 2 workouts when you go as heavy as possible (fail on 2-3 reps) then RP to 6-8 reps, forced, neg's, static. Only RP between neg's/static as you wont be able to hold the bar!

Avoid doing this on certain exercises too. Bent over rows, deadlifts, BB squats. Anytime it feels unsafe. Machines are your friends!!

[marcus300]

I find this kind of training no matter what kind of HIT protocol is very much suited to burst or short cycling. I found if you time it just right you can springboard yourself right out of a pre cycle prime into a short cycle and then into this very intense way of training and build some serious muscle in a short period of time.

Usually this kind of intense training can not be used for weeks on end so it kind of suits shorter more burst type cycles, you can also get yourself mentally prepared for this intense training because you know in your mind its only going to be for a few weeks.

D7M, Do you do this kind of training off cycle or do you lower the intenseness of the workouts to suit recovery?

[Swifto]

I'll add my style of training Marcus.

I do HIT for 5-6 weeks incorperating a king of HIT/HIT lowering the reps and adding some serious weight for 1 WO in this time.

Then I go to a peroidization or increased volume WO. I add volume every week for around 6-7 weeks. I then go straight into HIT. I only take a break after the HIT protocol, not volume as I dont think its needed.

I will take a break every 14-20 weeks anyhow of 2 weeks, just to give the joints, tendons, structures a rest. A holiday during the summer/winter for example.

[D7M]

I train this way (one phase), but also add drop sets as Marcus states in his other drop set thread.

This type of training isnt to be used by the newbie's though, nor during PCT IMHO.

I also tend to do 1 or 2 workouts when you go as heavy as possible (fail on 2-3 reps) then RP to 6-8 reps, forced, neg's, static. Only RP between neg's/static as you wont be able to hold the bar!

Avoid doing this on certain exercises too. Bent over rows, deadlifts, BB squats. Anytime it feels unsafe. Machines are your friends!!

^^^Great point on using machines.

I think too many guys shy away from machines because they won't seem as tough and manly, but when doing HIT (especially when you don't have a spotter---and I usually don't) machines are essential.

I find this kind of training no matter what kind of HIT protocol is very much suited to burst or short cycling. I found if you time it just right you can springboard yourself right out of a pre cycle prime into a short cycle and then into this very intense way of training and build some serious muscle in a short period of time.

Usually this kind of intense training can not be used for weeks on end so it kind of suits shorter more burst type cycles, you can also get yourself mentally prepared for this intense training because you know in your mind its only going to be for a few weeks.

D7M, Do you do this kind of training off cycle or do you lower the intenseness of the workouts to suit recovery?

I only use HIT on cycle, and I only use short burst cycles.

6-8 weeks of HIT with the right diet and anabolics has treated me very well. I prime first with carb cycling and volume training, and then hit the cycle as hard as I can for 6-8 weeks.

I don't think I'd want to use HIT any longer than that.

I usually take a week off before I hit a hard cycle, too. I do some light cardio, and some light lifting, but nothing intense, no heavy volume. Doing it that way I feel much more refreshed (physically) and even anxious to get back to hitting the weights heavy and hard.

And then after a cycle I go back to volume. I don't PCT anymore, so I don't need to worry about recovery really, but it's just too physically taxing to me personally to run HIT for longer than 6-8 weeks.

[marcus300]

^^^Great point on using machines.

I think too many guys shy away from machines because they won't seem as tough and manly, but when doing HIT (especially when you don't have a spotter---and I usually don't) machines are essential.



I only use HIT on cycle, and I only use short burst cycles.

6-8 weeks of HIT with the right diet and anabolics has treated me very well. I prime first with carb cycling and volume training, and then hit the cycle as hard as I can for 6-8 weeks.

I don't think I'd want to use HIT any longer than that.

I usually take a week off before I hit a hard cycle, too. I do some light cardio, and some light lifting, but nothing intense, no heavy volume. Doing it that way I feel much more refreshed (physically) and even anxious to get back to hitting the weights heavy and hard.

And then after a cycle I go back to volume. I don't PCT anymore, so I don't need to worry about recovery really, but it's just too physically taxing to me personally to run HIT for longer than 6-8 weeks.

Your plan of attack sounds very similar to mine

Lets me ask you a question and anyone else who cares share their experience: Do you feel certain body parts respond better to different methods/styles of training than others do?

[Dukkit]

Im subscribing to this. Have been looking to start a new routine in Oct. This or DC are the ones ive been deciding between.

Thanks for the info guys

[D7M]

Your plan of attack sounds very similar to mine

Lets me ask you a question and anyone else who cares share their experience: Do you feel certain body parts respond better to different methods/styles of training than others do?

Oh definitely.

I love crushing my legs with HIT, but personally I've seen them grow more by volume.

I'd be interested as well to see others' experiences....

[Dukkit]

Oh definitely.

I love crushing my legs with HIT, but personally I've seen them grow more by volume.

I'd be interested as well to see others' experiences....

I agree with the legs growing better with volume.

Being 6'3 Ive always had problems making my legs grow. Tried many methods. But over the past 8 months Ive increased the volume with them. More reps (20+) More sets. And I have seen more leg growth in the past 8 months then I have in the past 3 years.

But my back seems to grow without volume. Few heavy sets and it outgrows my other upper body parts quickly.

[UberSteroids]

Hey D7M,

I just started doing HIT.

I have a question about the rest pause set.

When I take that 10 second pause in between reps, say while doing barbel curls, am I supposed to rest the weight down, pick it up after the 10 seconds pause and perform another rep? This is how I have been doing it. The reason for setting the weight down on the rack is because holding the bar will burn as it pretty much is a static hold.

What do you say?

[t-gunz]

bump. excellebt thread one of the best ive seen in a long time.

[marcus300]

bump

[UberSteroids]

Hey guys, I have a question.

I am doing HIT routine right now that is going for three days straight and then I take about 4-5 days off. So far it has been working out very good.

The question that I have is about doing cardio on the days off. I would probably take the first and second day completely off and maybe on the third and fourth do a low intensity cardio for some fat loss. Would that hinder my recovery in any way?

Thanks a lot!

[D7M]

Low intensity cardio won't hinder a thing, and in fact will only help.

[UberSteroids]

Low intensity cardio won't hinder a thing, and in fact will only help.

I was hoping to hear just that!

Thank you, sir.

[Td00]

Thanks for this post.

Question, my gym doesn't have any hammer strength machines so what would you do in my case?

[UberSteroids]

Hey guys, what do you think about this HIT split:

Back/Biceps/Traps
OFF
OFF – low intensity cardio
Chest/Triceps/Shoulders
OFF
Legs/Calves/Abs
OFF
OFF – low intensity cardio
OFF

I started off with doing all three workout days in a row with taking 5 to 6 days before doing them again, but even though my muscles felt ready to workout by the 5th day off, I felt like I got hit by a train. Just an overall fatique.

[D7M]

Thanks for this post.

Question, my gym doesn't have any hammer strength machines so what would you do in my case?

Use what machines you can.

Grab someone at your gym to spot you when you need it.

Hey guys, what do you think about this HIT split:

Back/Biceps/Traps
OFF
OFF – low intensity cardio
Chest/Triceps/Shoulders
OFF
Legs/Calves/Abs
OFF
OFF – low intensity cardio
OFF

I started off with doing all three workout days in a row with taking 5 to 6 days before doing them again, but even though my muscles felt ready to workout by the 5th day off, I felt like I got hit by a train. Just an overall fatique.

Three days straight of HIT is a lot for sure!

How about this:

Back/Biceps/Traps
OFF – low intensity cardio
Chest/Triceps/Shoulders
OFF
Legs/Calves/Abs
OFF
OFF – low intensity cardio

[UberSteroids]

How about this:

Back/Biceps/Traps
OFF – low intensity cardio
Chest/Triceps/Shoulders
OFF
Legs/Calves/Abs
OFF
OFF – low intensity cardio

Yeah, I like this. Starting immediately!

Thanks, friend.

[UberSteroids]

Hey D7M,

What do you think about Carbohydrate cycling while HIT training? Say, drop carbs down by 100g or so for non workout days?

Thanks.

[Sgt. Hartman]

Bump on good thread.

Looking to start something very similar and would like to hear more input and personal experience.

[RaginCajun]

i have been looking for something like this! i am trying to swim and run on tues/thurs and was looking for a good 3-day workout plan. looks like i found it! thanks D7M. BUMP!

[D3m3nt3d]

I may look more into this starting next week. Great thread fellas

[goalisbigger]

I'm new to this forum and have a quick question on help with tricep aspect of my training because I seem to not be getting enough stimulation from the program I'm on and would really like some incite. Should I try more volume or drop sets? Any kind of help would be great.

Routine: Skull Crushers, tricep extensions (cable) and overhead extensions (dumbell)
- all are done with first set 10-12, second 10 and last 6-8

[D7M]

I'm new to this forum and have a quick question on help with tricep aspect of my training because I seem to not be getting enough stimulation from the program I'm on and would really like some incite. Should I try more volume or drop sets? Any kind of help would be great.

Routine: Skull Crushers, tricep extensions (cable) and overhead extensions (dumbell)
- all are done with first set 10-12, second 10 and last 6-8

You could just start your own thread, and we could take a look at your complete routine.

[Machdiesel]

I train DC and think it is the absolute best way to train for bulking/body building. Everyone I have turned onto DC always comes back 2 months later saying they will never train any other way and the great gains they have been seeing. Dante the creator of DC says he doesnt like being labeled HIT and thinks its not an HIT program, but its very close

Edit: from personal experince I think when doing HIT and lowering volume you should really increase frequency, for me one workset a week just is not enough, when I come back 7 days later I feel really "stale" and "cold", I respond much better to more frequncy when lowering volume, the weight I can push actrually goes up more when I use more frequence on low volume routines

[Sgt. Hartman]

To the top.......