Confused, volume or H.I.T.?

[freefaller21]

Well I'm 23, 6'2, 195. I've been on the board for a few months and I've noticed alot of talk about H.I.T. I've been lifting seriously for about six months, before that it was mainly calistenics type training (was in the military). My goal bodywieght is 220lbs, reletively lean, I don't need to be ripped or anything, I have no desire to compete and I want to stay natural. I'm looking for some help regarding a good H.I.T program, can anybody out there give me an example of a program that will help me meet my goals?

 

[Armageddon]

I think Big A put his program up on the article board or go to Animals page and look at doggcrapps thread "cycle on pennies" I thinks its the 5th page that he put his workout theory on.