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Darden has some routines at classicx.com.
It hasnāt been updated since September 2000 though. But if you want true good HIT, Darden is the best source. The other big name in HIT was Mike Mentzer, but I say ignore anything by him. I doubt I would have found this site if it wasnāt for the Classic X website.
Well, HIT has come in A LOT of different guises over the years but I think that Mentzerās original ideas for Heavy Duty were pretty good. Most of us are gym rats anyway so we canāt really stand his more recent recommendations of training once every 9-12 days. Bascially you work using pre-exhaustion and work to failure in a 6-10 rep range. Thatās it. So a program would look something like this:
MONDAY - chest/delts/triceps
Incline flyes/incline presses
Laterals/military press
Pushdown/dips
WEDNESDAY - legs
Leg extension/squats
Leg curls/stiff leg deadlift
Calf raises
FRIDAY -back/biceps
Shrugs/bent over row
Machine pullover/pulldown
Barbell curl/supine grip pullup
Now, Mentzer recommended a few warmup sets (āno more than necessaryā) and then one all-out, balls-to-the-wall, āif youāre not dying youāre not doing it rightā set. Rep cadence is fairly slow and deliberate and you make sure you get a full ROM on each rep. Thatās a basic HIT program from the old days.
necro thread.
Ashamed of asking for advice on a HIT program 21 years ago? Donāt be shy young man!
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