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Message: [QUOTE="Payday2, post: 238836, member: 16480"] 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 [/QUOTE]

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