I was reading the HIT routine, and am intrigued
<<A basic HIT workout in its modern guise would look something like this,
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.
This workout runs on the same principles that Bob Whelan (trainer, powerlifter, and respected iron writer) espouses in his programs (see
www.naturalstrength.com) - you're doing squats, some form of deadlift, a vertical pull/push, and a horizontal pull/push, in so doing, working all the available musculature of the body.
Here's a split of how it works:
Legs and lower back (the most important muscle groups for any accomplished bodybuilder or weightlifter) - deadlifts, squats
Back and biceps - rows, chins
Chest, shoulders and triceps - Bench press or dips, overhead press
Abs - sit-ups or crunches done on both sessions.
Forearms - deadlifts, rows, chins
>>
Maybe I'm misunderstanding, but what you're saying is that I only need to do two sets of bench a week to faliure as hard as I can and my chest will grow? What about if I'm taking gear? Is more sets better? Can I throw some curls in there somewhere? And what about warmup sets? Shouldn't I do a couple of them before going heavy?