How to work a HIT workout

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Way back in the 70's, Arthur Jones created a machine and a method to use it. the machine was called Nautilus, and the method was called HIT (High Intensity Training). If time is a true test then his brain children were both great because both are still around today. I find HIT to be a mixed bag. If you have the potential and foundation to do a HIT routine, then great! However, HIT is not for the beginner, or someone who has a tendency to over-shoot their abilities. That being said, let's spell out the HIT program and then I'll give up my once a year HIT program.

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Instructions

Difficulty: Challenging

Things You’ll Need:

gym
spotter(s)
workout journal with HIT program
Definitely a "I can and I will" attitude.

Step1

HIT (High Intensity Training) is so named because it's a beating. You have to have a fire burning inside, a passionate hatred for yourself and weakness, to do a HIT right. I've seen monstrous lifters break down in sobs cradling their arms and chest after a HIT routine. Not out of pain, but out of freedom. It's a break though your barriers and pound out with relentless force until there is nothing left, no pain, no fire, no anger... in an odd kind of way, it's a therapy.

Step2

First, understand something about HIT. HIT works on a one set to absolute failure principle. You get your warm-up out of the way and train one set to absolute failure. Now, failure and absolute failure are not the same thing. I used to believe that training to absolute failure meant that you hit your last rep you can do safely.

Let's correct this line of thinking... Failure is your last safe rep. Absolute failure means something closer to if Jessica Perez offered you the chance to be the test subject for her next book only if you could pull one more rep, you'd die under that bar but the rep wouldn't happen.

Step3

Try to imagine this:
your pounding out a set on squats. You go down, slowly controlled, you hit your parallel and press hard up. Your vision goes black and you see stars. You hear a sound something like a hurt animal and realize it's coming from you. Slowly, you make it to the top and finish the rep... and then you hear the unmistakable sound of your spotters voice saying "one more"...

I hope that you get the idea of absolute failure at this point. HIT without spotters would be the equivalent to hitting yourself repeatedly in the head with a hammer. More often than not, it’ll hurt, but sooner or later, you'll really hurt or kill yourself.

Step4

So, we have that out of the way... Here's what a HIT workout looks like. These are the 10 fundamental principles of HIT.

1. Train With A High Level Of Intensity.

2. Attempt To Increase The Resistance Used Or The Repetitions Performed Every Workout.

3. Perform 1 To 3 Sets Of Each Exercise.

4. Reach Concentric Muscular Failure Within A Prescribed Number Of Repetitions.

5. Perform Each Repetition With Proper Technique.

6. Strength Train For No More Than One Hour Per Workout.

7. Emphasize The Major Muscle Groups.

8. Whenever Possible, Work Your Muscles From Largest To Smallest.

9. Strength Train 2 To 3 Times Per Week On Nonconsecutive Days.

10. Keep Accurate Records Of Your Performance.

Step5

Here's a HIT program:

squats 1x8-15
leg extensions 1x8-15
calf raises 1x8-15
bench press 1x8-15
incline dumbell press 1x8x15
chest flies 1x8-15
deadlift 1x8-15
lat raises 1x8-15
shrugs 1x8-15
standing e-z bar curl 1x8-15
twisted hammer curls 1x8-15

Step6

looks punishing, huh... it is. Does HIT work, sure. Lots of groups preach the gospel of HIT. The Metal Militia comes to mind... But like I said before, it's definitely not for beginners. It truly takes a "different" kind of lifter, an intense, almost maniacal, lifter to do HIT right.

Tips & Warnings

Useful for getting out of a rut.
not for hard gainers, or big egos.
I do a HIT one 8 week cycle a year.
NEVER do a HIT without spotters!!! Your supposed to go until someone is picking the bar off your chest... if no one is there to lift it, your screwed.