ABOUT H.I.T. TRAINING: H.I.T. stands for HIGH INTENSITY TRAINING. There are many variations to HIT routines, but the common theme is TRAINING TO FAILURE with only 1 or 2 sets. What this means is choosing an exercise for a particular muscle, doing a few warmup sets until you are prepared for your 1 big “balls to the wall” set. Then you take this 1 set to the limit, to complete failure (usually the weight should be heavy enough so that arond the 6-9 rep range you hit failure) where you cannot possibly lift the weight in good form for another repetition. Then you are done. You’ve hit the muscle as hard as it is going to get hit, and doing another set is not only pointless, but could serve as a negative for muscle growth to occur. As mentioned, some HIT workouts do employ 2 sets, usually for beginners who don’t understand the nature of training to failure. There are also advanced HIT tactics such as rest/pause and static holds. EXAMPLE OF A HIT MUSCLE WORKOUT PROGRAM: TUE: Leg PressIncline Bench Press Pec Dec Dumbbell Shoulder Press Dumbbell Front Shoulder Raise Tricep Extensions   FRI: Deadlift Rows Pulldowns Bicep Curl Calf Raise   This is a basic 2 day a week routine. There are 3 day a week routines and even full body HIT workouts 3 days a week, as well as 1 day a week HIT routines. The key is training to failure with ideally one set, for 6-10 reps, good form, at least 3 seconds up/down, training no more than 3 days a week. DOES IT WORK? (Good – Very Good – or Excellent?) H.I.T. training can work very good – excellent. Many trainees will find their best type of gains from High Intensity Training workouts. Gains they previously never achieved with other routines. They realize that allowing the muscle to rest and recover, and not over training the muscles with endless numbers of sets, is the key for growth to occur.