What would a good HIT program look like? What are you currently doing? I'm very interested in this.
Here is a sample of a current routine that I am doing. I have modified some things and am still experimenting - but the main thing is to only do ONE set per exercise and keep your exercise volume low - for me...I do around 3-4 exercises per muscle currently.
My current Chest routine/example: (taken from my training journal that is posted on my website)
Incline Hammer Press 2 warm ups with 90lbs/180lbs - then proceed to one hard set to failure plus some negative assisted work = 360x7 plus 3 controlled negatives !!!
Peck Deck Fly machine 1 warm up set, proceed to one set to failure plus static hold to failure = entire stackx8 plus hold
Hammer Decline bench machine 1 warm up set, proceed with one failure set plus assisted negs = 180x8 plus 2 negatives
Cable Crossover (no warm up needed) finish off with one set of higher reps and lower weight at the end - still to failure of course = 65x17
This is the routine that I doing for chest right now and its been giving me great progress. I am able to increase weights and reps on a weekly basis. I will keep this up all the way till my contest. My chest never looked better then it does now!
MR
www.markusreinhardt.com