HIT and Heavy Duty..

Anyone here tried Heavy Duty or High Intensity Training

If: How many rep and set do you do?

You'll probably be able to find many variations of the HIT workout. You might have to try it and make your own variations to see what you respond to. Here's an example of a HIT routine.

Day 1
Bench press or weighted dips 2x8
Squats 1x20
Bent over rows 2x8

Day 2
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
Chins 2x8

Abs done on both days for 1 or 2 sets, and all sets taken to failure.

I'll dig up my HIT routine from last year and post it for you. I know I usually did one warmup set before the one set to failure. If I don't do a warmup set I feel like I'm gonna hurt something (it's mental for me).

okey, thanks.. I will post my own routine tomorrow

Workout one: Chest & Back
Chest
-------
Flat/Incline Bench press 1x6-10 reps pre-exhaust with:Flat/Incline Dumbbell flyes1x6-10 reps
Back
-------
Lat pulldown 1x6-10 reps
One arm dumbbell rows 1x6-10 reps
Deadlift 1x6-10 reps


Workout two: Legs & Abs
Legs
-------
Squats 1x12-20 reps
Calf raises 1x12-20 reps
Lying Leg curl (Hamstrings) 1x12-20 reps
Abs
-------
Sit ups 1x12-20 reps

Workout three: Shoulders and Arms
Shoulders
-------
Lateral raise 1x6-10 reps pre-exhaust with: Behind neck press 1x6-10 reps
Rear lateral raise 1x6-10 reps
Biceps
-------
Barbell curl 1x6-10 reps
Concentration curl 1x6-10 reps
Triceps
-------
Pushdowns 1x6-10 reps
Lying triceps extension 1x6-10 reps

Workout one (Chest & back)
-Rest 3-6 days-
Workout two (Legs & Abs)
-Rest 3-6 days-
Workout three (Shoulders & Arms)
-Rest 3-6 days-
Workout two (Legs and Abs)
-Rest 3-6 days-
*Repeat cycle*