hey guys. up untill a month ago...i was in the gym every day, 7 days a week, 365...i even trained on christmas and on my birthday and when i was sick. i literally hadnt missed a workout in three years.(except when i was in rehab of course.) and my training style was verty high volume..at least 4 movements per body part...roughly 4 to 5 sets per movement..and 6-12 reps per set. my split was a 5 day repeating cycle of arms, chest&hams, shoulders&traps, back, quads&calves.
well for the last month i have been doing h.i.t. training...one or two warm up sets, one all out working set..two movements per body part... 3 days a week in the gym.. each muscle getting hit 3 times every two weeks.
i have made huge improvements! for the first time in my life i am develping a chest...and my quads are looking sick.
If you were really training EVERY day, no wonder you never made any size gains. Getting big is really simple. Just lift your heart out every workout until you feel like you're gonna die, go home and eat a shit ton of food, and get a lot of rest. With high volume routines, if you're a natty, you shouldn't be in the gym more than three days a week.
As for HIT, you've probably made gains initially because this is what usually happens when you switch to a totally new style of training after a long time, and also because the low volume is giving your body a chance to "catch up" with itself and get a breather.
I've used HIT routines every now and then, but make no mistake, these are NOT for putting on size. At least not for a natty. Maybe some folks CAN do it, but I was never able to gain shit on textbook HIT and never knew anybody who could. Unless of course you do one brief, intense HIT workout per day, every day of the week, which is like the poor man's volume routine.