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Critique My HIT Routine

I’m getting more and more interested in HIT.
I’ve tried to get some accurate Infos but It looks like there are many ways to apply the same principles (I’ve read Mentzer, Jones, Jay Vincent and others): slow deliberate controlled reps with a TUT of 45-120 seconds approximatively, One excruciating set to failure, and rest and eat as needed.

Feel free to critique my routine, as I’m very new to this style of training and I want to learn more.
Unluckily I train in a home Gym so have no available machine.

I would like to train twice a week as a starting point (if performance doesn’t improve on a consistent basis, once every 5 to 7 days).

I’d perform reps tempo contrast style (8-12 Total reps: 2 reps with a 5050 tempo, 2 reps with a 2010 tempo, 2 slow reps again, 2 faster reps and so on). 8-12 reps=64-96 seconds of TIME under tension.

Routine:

  • Bench Press
  • Seal Row
  • Seated Press
  • Chin Ups
  • Close grip Push Ups
  • Ez barbell curl
  • Leg curl
  • 20 rep squat

Start with 3 days a week, 8-12 reps…increase weight by 5% when you can achieve 12 reps with perfect form…reduce to 2 days a week when you reach your plateau

Keep your cadence at 3-1-5

Do not grind, keep your face relaxed and your grip light

Start with the largest body parts first

Legs
Back
Chest
Shoulders
Arms
Abs

1 Like

Ok great. @fitafter40
A few questions:

  • Can I start at twice per week (It suits my working week Better)
  • Is It ok to do barbell and dumbells exercises of I train in my home Gym?
  • One exercise and per muscle Group, right?
  • No techniques to further increase intensity pasta failure?

This should look like
1x8-12; tempo 5031

  • Leg Curls
  • Squats
  • Chin Ups
  • Rows
  • Bench Press
  • Seated Press
  • Dips
  • Ez Curls

Yes to all

Go for it and good luck

3 second positive
Contract for one second (except squats)
5 second negative

2 Likes

That may be too many compounds in one workout. IF you hit a wall and/or start stagnating, then break it up:

  • Leg Curls
  • Squats
  • DB Pullovers
  • Rows
  • Bench Press
  • Lateral Raises
  • Lying Triceps Extensions (ez curl bar)
  • Ez Curls

  • Stiff-Leg Deadlifts
  • Sissy or Wall Squats
  • Chin Ups
  • Bent-Arm DB Rear Delt Raises
  • Seated Press
  • DB Floor Flyes
  • Dips
  • Reverse Curls or Wrist Curls
1 Like