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SAMPLES OF HIT ROUTINES

bigheinz

IFBB PRO/Kilo Klub Member
IFBB PROS
Joined
Dec 7, 2002
Messages
2,019
A sample HIT routine for the beginner to intermediate level:

Squat/Leg press or Deadlifts
Overhead Press
Regular Chin-up
Bench Press
Row or rear shrug
Biceps Curl
Triceps Extension
Lying l-flye
Calf Raise
Abdominal Crunches
Note the above are done for only ONE SET each. As you move to the "intermediate/advanced" stage you will most likely eliminate direct arm work, i.e., biceps curl and triceps extension.

This is just an example. The important point is that it is a full body workout, brief, and centered around the major growth producing exercises like the squat, chin, row, bench, etc. Of course you can substitute other exercises in, but try and keep the "big" exercises in there. You might want to alternate the squat with the deadlift which is another very productive exercise.

Another routine, suggested by Dr. Ken Leistner:

Full Squats - 15-20 reps
Pullovers - 10 reps (preferably on a quality machine version like Nautilus, Hammer, or MedX.)
Standing Overhead Presses - 10 reps
Chins - 10 reps
Dips - 12 reps
Barbell Curls - 10 reps
Shrugs - 15 reps
Stiff-Legged Deadlifts - 15 reps
How many sets of each exercise in this routine? One. Two. Certainly never more than three, and if you are working hard enough according to Leistner, one set of most of these exercises should be more than enough for anyone.

The following routine is very brief, but extremely productive when executed properly. This routine consists of two training days/week and slightly different exercises on each day:

Day One
Squat
Bench Press
Rowing movement
Dumbbell Overhead Press
Triceps Pressdown

Day Two
Deadlift (with a Trap Bar if available)
Leg Press
Overhead Press
Close Grip Pulldown
Shrug

Both days also include the following exercises:

Standing Calf Raise
Reverse Curls (with a Thick Bar if you can find one)
Abdominal Crunches


Remember only one set. This routine is low volume, but the intensity of the program is so high that little else can be done productively. You don't perform any negatives, 1 1/4s etc. The squat and deadlift are performed with as heavy as weight possible for a relatively high amount of reps - 12-20. You push yourself as hard as you can, maintaining good form all the time to failure. If done properly this is an extremely productive program. Stuart McRobert is one proponent (among others like Peary Rader, and Dr. Leistner) of the high-rep (20+) "breathing" squat, which you simply cannot perform more than one set of (and properly performed you would not want to). It's tough to describe this type of training; one has to see it to believe it.
 

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