T Nation

My HIT Experience

Given the revamped discussion/interest in HIT as of late, I’ve decided to give this controversial style a try. Although blasphemy to some, I started today with a template outilned in Darden’s book. The first cycle, to last six weeks, as follows.

Leg curl
Leg ext.
Leg press
Dumbell Pullover
Barbell Bench Press
Barbell Standing Mil. Press
Barbell Curl
Single Dumbell Tric. Ext (Both hands)
Barbell Wrist Curl
Leg Press Calf Raise
Weighted Crunch

This session consisted of one set of each till failure and resting only long enough to load the next excercise. I aimed for 8-12 reps a set. Although I had done full body before, one set till failure is an experience in itself. The vomiting sensation described by many is very real.

Some Hesitations I have about the program:

Lack of squatting and deadlifting. By following the periodization described in Dadren’s program, squats are not introduced until the 3rd cycle which would mean none for 12 weeks which I am very hesitant of. However, after the first workout, I can clearly see the need for an almost half/half split of compound and isolation movements, because one of these workouts comprised totally of compounds would be brutal.

Impracticality of unilateral movements. Due to the nature of this program, movements that I would traditionally form with one leg, such as leg curl, extension, press, are done bilaterally. It seems it would be overkill to try to fail on the leg ext. with one leg, then the other, by splitting sets like this volume could come close to doubling quick.

Impracticality of dumbell movements. I have been a fan of excercises such as the dumbell bench press for a while, due to the fact that I feel it limits stength imbalances and such. However, due to the need to increase sets reps each session in the 8-12 bracket, the smallest incriment that could be made with dumbells is 10lbs, (In my gym, once you get past the 75’s the dumbells jump from 80,90,100). So therefore the lowest jump is 20lbs in some cases.)

Even though these concerns exist, the basic premise of going all out on the same workout 18 times in a six week period makes sense. Over the years, I feel like my need to rely on the logic to constantly change excercises, rep schemes, etc. might prevent maximal gains on my lifts.

Comparing this to a traditinal 3 day whole body routine in which each body part is worked through different movements and reps each day one can see that a trainee would only get the same workout maybe 4 times in the program, as compared to the 18 in this cycle. So that is certainly a change.

I know this is a little long winded and wordy, however, I just wanted to get my thoughts/concerns out there, just as much for my own sake of having it written down as much as anything else. Anyone who is currently doing this, has done it, has an opinon on the issues I’ve addressed, or wants to tell me that I’m an absolute fool for even considering doing such a method of weightlifting, feel free to chime in.

Nice post. I think the break from squats and dl’s may prove to work just fine.

Having said that, I employ a little Dr. Ken Liestner in my routine…

Squat 1x15-20
barbell pullover 1x8-12
standing press 1x8-12
negative chin (8 seconds) 1x6-8
negative dip (8 seconds) 1x6-8
barbell shrugs 1x8-12
barbell curls 1x8-12
stiff-legged deadlifts 1x15-20

I am not a machine guy (I don’t have any except for a vertical leg press in my studio)

This workout kicks my ass completely!