H.I.T Training

July 31st, 2007 by Paul Johnson

H.I.T is a low volume workout routine often advocated for hardgainers. However, mass monster and multiple time Mr. Olympia winner Dorian Yates, swore by H.I.T's effectiveness.

What is H.I.T training?

H.I.T stands for High intensity training. The concept is based around the fact that short burst of high intense workouts is best for muscle growth. H.I.T advocates believe that "less is really more". H.I.T has many variations, but the underlining concept is the same.

H.I.T Workout Basics:

Traditional H.I.T is full body workouts done two times a week.

Sample Traditional H.I.T Split

Workout day 1 and 2 should have 3 or 4 days of rest between them. Each set should be done to absolute muscle failure.

Day 1:

Deadlifts - 1 set X 15 reps
Shoulder press - 2 sets x 4-8
Pullups - 2 sets x 4-8
Barbell Curls - 1 setx 4-8
Shrugs - 1 set x 8-10
Calf Raises - 1 set x 4-8

Day 2:

Squats - 1 set x 15
Stiff Leg Dead Lift - 1 set x 15
Dumbell Press - 2 sets x 4-8
Bent Over Barbell Rows - 2 sets x 4-8
Dips or Tricep Pushdowns - 1 set x 4-8

Is H.I.T better than volume training?

This is an age old bodybuilding argument. The fact that everyone's genetics is different and responds differently to workouts, makes the issue very complicated. H.I.T may or may not work well for your body. The only way to know is to try it out.

What are the disadvantages to H.I.T training?

The lack of workout variance. This goes against the principles taught in periodization. The advocation of working the muscle to failure can be dangerous to bodybuilding newbies. Not very effective in increasing your muscular endurance, which may be helpful for certain sports.