Critique My HIT Routine

Bigger Stronger Leaner Ellington Darden HIT Coaching
1

I’m getting more and more interested in HIT.
I’ve tried to get some accurate Infos but It looks like there are many ways to apply the same principles (I’ve read Mentzer, Jones, Jay Vincent and others): slow deliberate controlled reps with a TUT of 45-120 seconds approximatively, One excruciating set to failure, and rest and eat as needed.

Feel free to critique my routine, as I’m very new to this style of training and I want to learn more.
Unluckily I train in a home Gym so have no available machine.

I would like to train twice a week as a starting point (if performance doesn’t improve on a consistent basis, once every 5 to 7 days).

I’d perform reps tempo contrast style (8-12 Total reps: 2 reps with a 5050 tempo, 2 reps with a 2010 tempo, 2 slow reps again, 2 faster reps and so on). 8-12 reps=64-96 seconds of TIME under tension.

Routine:

  • Bench Press
  • Seal Row
  • Seated Press
  • Chin Ups
  • Close grip Push Ups
  • Ez barbell curl
  • Leg curl
  • 20 rep squat
2

Start with 3 days a week, 8-12 reps…increase weight by 5% when you can achieve 12 reps with perfect form…reduce to 2 days a week when you reach your plateau

Keep your cadence at 3-1-5

Do not grind, keep your face relaxed and your grip light

Start with the largest body parts first

Legs
Back
Chest
Shoulders
Arms
Abs

1 Like
3

Ok great. @fitafter40
A few questions:

  • Can I start at twice per week (It suits my working week Better)
  • Is It ok to do barbell and dumbells exercises of I train in my home Gym?
  • One exercise and per muscle Group, right?
  • No techniques to further increase intensity pasta failure?

This should look like
1x8-12; tempo 5031

  • Leg Curls
  • Squats
  • Chin Ups
  • Rows
  • Bench Press
  • Seated Press
  • Dips
  • Ez Curls
4

Yes to all

Go for it and good luck

3 second positive
Contract for one second (except squats)
5 second negative

2 Likes
5

That may be too many compounds in one workout. IF you hit a wall and/or start stagnating, then break it up:

  • Leg Curls
  • Squats
  • DB Pullovers
  • Rows
  • Bench Press
  • Lateral Raises
  • Lying Triceps Extensions (ez curl bar)
  • Ez Curls
  • Stiff-Leg Deadlifts
  • Sissy or Wall Squats
  • Chin Ups
  • Bent-Arm DB Rear Delt Raises
  • Seated Press
  • DB Floor Flyes
  • Dips
  • Reverse Curls or Wrist Curls
1 Like
6

hi, I’m new here. I discovered Hit according to Mentzer last year and have been training back to the basic according to Arthur Jones since this year. 2 x 30 minute sessions per week. Full body.

always the same exercises. Now I find myself overtraining again and again after a short time. That’s why I find your split very interesting.
I train here in Germany in a gym with Nautlius machines, mostly Nautilus One and the Nitro Evo Line.

I wanted to get the best out of it, so I’m currently using the exercises as follows.

Prone Leg Curl
Squat (technogym) alternate Leg Press
Pullover
Compound Row
Chest press
Lateral Raise
Triceps Extensions
Biceps Curls

Leg Extension ?
Hip Abduction/Adduction?
Chin Ups (Gravitron)
Reverse pec deck
Shoulder presses
Pec fly
Dips (Gravitron)
Reverse curls (Dumbell)

How far does it make sense to include 30-10-30?

On upper Body compound exercises (row, chest Press) i Like doing 6-8 reps.

Upper Body Isolation (biceps curls, pec fly, …) 8-12 reps

Leg Press / Extensions / squats 15-20 reps

But Leg curls seems to be mostly fast Twitch fibers. So doing best with 6-8 reps.

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