I was reading the HIT routine, and am intrigued
<<A basic HIT workout in its modern guise would look something like this,
Bench press or weighted dips 2x8
Bent over rows 2x8
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
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?