HIT Training?

I used to use a HIT routine about 5 years ago, before I got into MX heavy. I think HIT is great for gaining size and strenght, but it lacks when it comes to training for an MX or endurance type of event. On the flip size, it's WAY better than doing nothing at all, and especially good if you are under time constraints. My routine used to last less than 35 minutes.

To go the most out of HIT, you really have to push to failure. Not just the feeling of burning or when you start to shake, you have to push all the way to failure. If done properly (especially on leg day), this will result in the need of a bucket to puke in, or a nearby bathroom. You won't puke everyday, but more often than not, you'll probably feel nauseated.

Anyway, because of this, unless you have a partner, stuff like barbell bench press is out of the question (due to getting trapped). I used dumbells for most everything when I was using HIT. Here is an example of my routine:

Do 2 warm up sets (of 12-15 resp) at 50% of the weight you plan to use on your main set to failure. You'll have to experiment to find the right weight in the beginning. Aim for failure between 7-10 reps.

Day 1: Rest

Day 2: Chest, Shoulders, and Triceps.

Chest: Dumbell flat bench press, and dumbell incline press. Shoulders: Seated overhead dumbell press and side laterals. Triceps: Pushdowns

Day 3: rest

Day 4: Back and Biceps

Back: Bent rows, cable rows with butterfly handle, and hyperextensions OR good mornings. Biceps: dumbell curls.

Day 5: rest

Day 6: Legs

Q uads: squats (if you don't have a safety cage for squatting to failure, you can use dumbells too). Hamstrings: stiff legged deadlifts (with a barbell or dumbell).

Day 7: Rest

Cardio can also be incorporated into rest days, but, if done properly, you won't feel much like doing cardio after your leg day for about 3-4 days. ;)

Good luck!

J&K

I always work out with HIT. I am a FIRM believer in intensity. Have been for about 5 years now. For someone wanting some size and strength, you can get no better results than with HIT and good protein. My intensity level has dropped somewhat since I have been married, but I still hit it hard enough to mantain and gain from time to time. I always use some variation of the workout that Payday just posted. When I started lifting, I used that exact workout(Got it from Bill Phillip's Supplement review book). While supplementing with creatine, protein, and glutamine, I went from 145 lbs. to 170 lbs. and dropped from 8% body fat to 6% body fat in 6 months. I am currently 190 lbs. @ about 9% body fat. In October, I set a new PR on bench at 335 lbs.

All that said, muscle mass and brown fiber strength (short bursts of power), doesn't really contribute to riding.(except for picking your bike up off the ground) Cardio and white fiber strength (longer periods of power) will help with training for racing or riding.

If you really push and lift intensly, you will see results, and you will be exhausted. I did squats Tuesday, and I'm so sore right now I couldn't throw my leg over a bike if I tried.

If you train with high intensity, eat lots of protein and get plenty of rest!

One of the hardest things for me to train with high intensity, is getting my mind set. 95% of it is in your head. Get excited about it, and get fired up, and really believe you can lift X amount or do X reps, and you will be amazed. A good partner can be a BIG help.

Obviously, ALWAYS use good form and don't hurt yourself.

Another thing: Don't over train. Try to be finished with you workout in 45 minutes to an hour. Don't turn it in to an endurance event. KEEP the intensity up.

My current routine is as follow:

Day 1: rest
Day 2: Chest, Biceps, Triceps
Day 3: rest
Day 4: Legs, Calves, Forearms
Day 5: rest
Day 6: Shoulders, Back, Traps
Day 7: rest
start over
I never do the same excercise for a muscle two weeks in a row. For ex. Flat bench one week, and incline the next week........

From what I've read I guess I'm somewhat using HIT. I try to keep my time down to a minimum so I don't get bored but I like to know that I'm getting some benefit by increasing strength.

I hate being inside for a workout but I try to build my upper body strength over the winter. It helps for digging my sled out and picking my bike up in the spring. The weather has turned very nice for this time of year so I try to lift 2 days a week doing upper bod first one day and lower bod first the 2 nd day - usually Tuesday & Thursday. I've found that supersets keep the intensity up and I get done faster.

I do 3 sets of 8 - 12 increasing the weight until I can barely eek out #8 on the last set (no spotters so I have to be careful). I use a 15 rep warm up set for the bench and squat prior to my 3 sets of those.

Bench Press/Pulldowns - med grip
Incline Bench/Bent Over Rows
Upright Rows/Lateral Raise
Lying Tricep Extension/Dumbell Curls
Dumbell Squats - no need for a superset and no bar to use
Sissy Squats/Stiff Legged Deadlift or leg curls
Calve Raises
Hyperextensions

This only takes me about an hour keeping my rest between sets under 1 minute - fits into my lunch hour sorta. I do abs most mornings cardio for lunch Mon, Wed & Fri - mountain biking if possible otherwise rowing machine or elliptical or stairmaster.

I've only been doing this routine for 2 weeks but I know when I got stuck last Sunday on my snowmobile, I deadlifted the rearend by myself - first time this season I've been able to do it but I was pretty mad at getting stuck too.

When I first started working out with the HIT system my stats

were now
bench 95 205
squat 135 300
DL's 150 295

I was eating like a MAD MAN and when from 105lbs to 137lbs (NO FAT)
i can give you my routine. if you want it?

Team-Green32, please post your workout for us.

monday

all of the sets are doen to full intensity and you have to eat like a mad man.

monday.

squats: 3x12,10,8
leg extensions 3x15
hamtractor 3x10
calf raises 2x20
nautiles crunch machine 2x20
leg raises 2x20

wednesday

incline bench 3x10-12
bench 3x10-12
pec deck 2x10
shoulder press 3x10-12
delt raises 3x10-12
tricep press 2x10
french press 2x10

friday

deadlifts 3x5
t-bar rows 2x10,8
lat pulldown 3x10,8,10
curls 2x10
cable curls 2x10

alone with this routine you should eat alot, get alot of sleep, be on some kind of anti-catabloic, whey protien.

dont mess around with ANDRO's either.