CONTENT:1. Introduction2. Principles of HIT Training3. Advantage of HIT Training over other bodybuilding programs4. Training/body part split recommendation5. Sample workouts6. Additional Training Techniques used for HIT Training7. Supplementation Protocol for Maximising HIT Training8. A Note on Mental Strength to Finish

INTrOduCTIONHIT training, first popularised in the 1970’s by the likes of Arthur Jones & Mike Mentzer, has come a long way in recent years. Its evolution sped up exponentially during 6 X Mr. Olympia Dorian Yates’ reign over the bodybuilding kingdom, and today continues to be progressed by the likes of myself, other elite bodybuilders and our hardcore disciples faithful to this training discipline.

You can hear all kinds of positive and negative remarks about the training methodology, but let me tell you the no BS truth: this sh*t works, full-stop. It’s worked for me, it’s worked for hun-dreds of hardcore lifters in my gym, and it will work for you, IF you apply the principles in a sensible, strategic manner as out-lined in this guide.

How do I know this? Simple: because I haven’t had an individual to date who’s adhered to the principles of my HIT Guide fail to add lean muscle and improve their physique in the process, as well as their overall strength.

And while there are dozens, if not hundreds of other training programs that may or may not do the same, I know that this program works, and it’s a blueprint I know will work for you as well. Let’s get straight into it.

COrE PrINCIPlES OF HIT TrAININg

The most fundamental principle of HIT training is:

Stimulate Muscle Growth & Adaptation WITHOUT Overstressing the Body’s CNS (Central Nervous System) so much that it causes overtraining, and therefore a lack of progression.

Let’s break this statement down into segments so that we can understand more clearly the goal and purpose of

HIT training, as well as its main advantage over other training systems.

Stimulate Muscle Growth & Adaptation: The fundamental goal of training, HIT training,

at its core, focuses on drawing on enough training intensity from you as humanly possible to trigger the maximal

stimulus for the body to rebuild new muscle tissue and adapt to the change enforced upon it.

Don’t Overstress the Body’s CNS (Central Nervous System): Any form of

training will impact the body’s CNS. The goal of HIT, however, is to minimise the impact on the body’s CNS while

still providing the best return for the body to grow and adapt via progressive resistance using our training time

efficiently, rather than wastefully.

If it sounds simple, it’s because it is. The beauty of HIT Training is that it simplifies the gross complexity and mad-

ness that exists in many programs today and reduces it to the core essential principles in a scientific, effective

manner that eradicates all the needless clutter. That bodes well for your chances of gaining muscle and overall

progress.

AdvANTAgES OF HIT TrAININg OvEr

OTHEr BOdyBuIldINg PrOgrAMS

In a nutshell: it works!

OK, allow me to explain more in-depth.

Before HIT training came around, the common knowl-edge in bodybuilding was “more is better”. More sets, more reps, more training sessions, more time dedicated to bodybuilding.

The theory behind this approach was that it not only enhanced muscular growth, but there was an ideological appeal to the bodybuilder’s ego as well: if you weren’t “living the lifestyle” (in the gym, basically), then you clearly weren’t cut out for the sport or hardcore enough to succeed. And while I have the utmost respect for the likes of Arnold, Reg Park, and Serge Nubret, etc., I’m convinced that these great pioneers would have refined their methods if they all would have been starting out today. And why wouldn’t they? We know HIT training works - the proof is in the pudding, and cer-tainly there for all to witness at my gym day-in, day-out.

The great contradiction

The problem with the previous approach to bodybuild-ing was that it equated time spent in the gym as the

benchmark of intensity. We now know this isn’t true. A more accurate representation of intensity is the abil-

ity to generate 100% mental and physical force and effort into every set and rep

in the gym. When you’re training six days per week putting in gruel-

ling two hour shifts, it’s simply not possibly to apply 100% mental and physical effort and focus into every set and rep.

HIT training is the solution to the intensity conundrum, as it al-

lows the trainee to apply themselves both physically and mentally for one all-

out, balls-to-the-walls set on each exercise with nothing left in the tank. It ensures maxi-mum intensity is allocated to the work done in the gym, so that you maximise training ef-ficiency and time spent in the gym.

HIT training is also far more effective in terms of allowing your CNS to recovery effectively. Despite the workouts being grueling and in-

rECOMMENdEd TrAININg PrOTOCOl/SPlITIn almost all instances, I advise following a 7-day training protocol based around the standard working week and set days allocated to various body parts. There are only some circumstances which I’ll allow my clients to deviate from this, such as work/family com-mitments that make adjustments necessary. For the rest of us, the following protocol shouldn’t be manipulated.

Ideal Training Split:

credibly taxing, the intensity is applied to a reduced number of sets for maximum effort, meaning you’re far more efficient with your training. HIT training allows you to impose stress on the muscles in the most efficient manner possible without need-lessly prolonging the battering your CNS takes with high-vol-ume workouts, allowing you to allocate more time and resourc-es to recovery where the actual adaptation process takes effect.

A misconception arises when discussing these benefits is that HIT training isn’t as difficult as volume training. Scratch that idea from your head immediately - it is. If you follow the principles of HIT training correctly, you’ll be maximising training economy

and having equally as punishing workouts. It’s just more reward-ing to know that you will also free up more time away from the gym to adhere to recovery. Remember, don’t fall into the trap of thinking “more is better”!

And, from a non-bodybuilding perspective: the workouts are very brief and infrequent, which allows you to free up more time in your personal life for any other interests/responsibilities you may have. This is a very welcome side-benefit from also follow-ing the most effective training protocol ever created!

With this split, you are hitting each body part once per week, with a days rest after the two largest - and most demanding - body parts that dip into recovery reserves (legs and back).

Monday:

Chest & Biceps

Tuesday:

Legs

Wednesday:

Rest

Thursday:

Shoulders, Traps & Triceps

Friday:

Back

Saturday & Sunday:

Rest or Abdominals/Stretching/Mobility work

SAMPlE WOrkOuT rOuTINEBelow you’ll find a classic outline of one of my typical HIT work-out that I’ve used myself personally many times in the past and with clients. You can adopt the same routine if you like or choose alternate exercises that you think work best for your individual

body mechanics - it’s up to you. The most important concept, is to maintain intensity whichever exercise you choose - that’s non-negotiable!

Incline Dumbbell Press or Smith Machine Shallow Incline Press:

3 warm-up sets - 1 heavy set to failure (6-10 reps)

Decline Barbell Press or Flat Dumbbell Press (Alternate each workout): 1 Warm-up set - 1 heavy set to failure (6-10 reps)

Shallow Incline Flyes:1 Warm-up set - 1 Heavy set to failure (10-15 reps)

Dips:1 set to failure with bodyweight - 1 set to failure with added

weight (8-10 reps)

Standing Barbell Curl:3 warm-up sets - 1 heavy set to failure (6-8 reps)

Barbell or dumbbell preacher curl (Alternate each workout):

1 warm-up set - 1 heavy set to failure (8-10 reps)

Alternate Dumbbell Curl:1 warm-up set - 1 heavy set to failure (8-10 reps)

MONDAY: CHEST & BICEPS

TUESDAY: QUADS/HAMSTRINGS/CALVES

Leg Extension:3 warm-up sets - 1 heavy set to failure (12-15 reps)

Squats: *as many warm-up sets as necessary to get you to max weight - 1 heavy set to failure (8-10 reps)

Leg Press or Hack Squat (Alternate each workout): *as many warm-up sets as necessary to get you to max weight - 1 heavy set to failure (8-10 reps)

Lying Leg Curl: 3 warm-up sets - 1 heavy set to failure (6-10 reps)

Barbell or Dumbbell Stiff Leg Deadlift (Alternate each workout) :1 warm up - 1 heavy set to failure (8-10 reps)

Glute Ham Raise: 3 sets of bodyweight to failure

Standing Calf Raise or Toe Presses on Leg Press: 3 warm-up sets - 1 heavy set to failure (10-12 reps)

Seated Calf Raise: 2 Warm-up sets - 1 heavy set to failure (8-10 reps)

Bodyweight standing calf raise:1 high-rep set to failure

THURSDAY: SHOULDERS/TRAPS/TRICEPS

Dumbbell or Barbell Presses:3 warm-up sets - 1 heavy set to failure (6-10 reps)

Seated Side Laterals:1 warm-up set - 1 heavy set to failure (10-12 reps)

Rear Delt machine or Bent over Dumbbell raises (Alternate each workout):2 warm-up sets - 1 heavy set to failure (12-15 reps)

Barbell or Dumbbell Shrug (Alternate each workout):3 warm-up sets - 1 heavy set to failure (8-10 reps)

V-bar Pressdown:3-warm up sets - 1 heavy set to failure (10-12 reps)

Lying Barbell or behind the head dumbbell extension (Alternate each workout): 1 warm-up set - 1 heavy set to failure (8-10 reps)

1-arm reverse grip cable pressdown: 1 warm-up set - 1 heavy set to failure (8-10 reps)

FRIDAY: BACK

Pullover Machine or Dumbbell Pullover (Alternate each workout): 3 warm-up sets - 1 heavy set to failure (10-12 reps)

Underhand Grip Close grip pulldown:1 warm-up set - 1 heavy set to failure (8-10 reps)

Reverse grip barbell row: 1 warm-up set - 1 heavy set to failure (6-10 reps)

Overhand grip cable row (Shoulder width grip): 1 warm-up set - 1 heavy set to failure (10-12 reps)Deadlift: *However many warm-up sets as needed to get to max weight - 1 heavy set to failure (6-8 reps)

General Notes:Generally, the first exercise of the workout gets 3 warm-up sets as it’s the beginning of the workout (after any necessary stretching/mobility work)After the first exercise, other exercises typically require 1 warm-up set unless stated otherwise (i.e. deadlifts and squats)Warm-up sets reduce the chance of injury and allow you to fire motor units, etc. allowing peak performance when it comes to the main working setDo as many warm-ups as you feel necessary on each exercise to comfortably work at maximum poundage - don’t just use my arbitrary numbers if you feel you need more!Warm-up sets are never to be taken close to failure; they are simply to prep the body for the main working set, so be prudent that they don’t dig into your energy reserves for the main working set.

AddITIONAl TrAININg TECHNIquES

In this chapter, I’ll cover some of my favourite training techniques that can be used on oc-casion to extend the intensity of working sets or to impose additional stress on the target muscle group during an exercise.

Rest-PauseUse a weight where you would hit failure at around 6-8 reps. Rack the weight, count to 15-20 seconds (whilst breathing and filling up the lungs); rack the weight back out and shoot for another 2-3 reps; rack it, and again, count to 15-20 seconds, then rack back out and shoot for another 1-2 reps. 2 rest-pause sets/racking of the weight is the most I would shoot for.

Forced RepsOnce you’ve hit failure, have your training partner spot and assist you to squeeze out another 1-2 reps. Make sure it’s ASSISTANCE (minimal touching of the bar, merely guiding it up) and NOT the other person doing all the work.If you haven’t got a reliable training partner, then forced reps are going to be difficult to implement into your training. Experience tells me that the average person in the gym isn’t going to understand the concept of HIT training effectively or be a good spotter, unless there is some-body reliable in the gym you can trust.

Negative RepsAfter completing a regular set to failure (and even after adding some forced reps into the equation), have your training partner lift the weight back into the starting position, and then lower it as slowly as possible, focusing on the eccentric contraction/portion of the lift. This technique works especially well on curling exercises and presses, particularly machine variations.Personally, I wouldn’t go above 2 negatives combined with forced reps, as it can be an extremely strenuous technique to the CNS. I’d ad-vise you to use this sparingly, only when you’re really trying to up the intensity and thrash a muscle group.

Drop SetsAn evergreen classic in a bodybuilders arsenal, drop sets are performed by completing as many reps as possible to failure, and then dropping the weight by approximately 50%, before hitting failure again on the reduced weight. For added torture, a triple drop set can be an effective way of stressing the mus-cles past failure, while being easier on the joints, tendons and ligaments com-pared to the aforementioned HIT training techniques.

PROGRESSIVE OVERLOADIt is very important to get stronger, and progress your pound-age’s on your exercises .A stronger muscle will equate to a big-ger muscle ,if all of the other variables: Nutrition, Rest and Sup-plementation are in place.

For example, if you can bench press 100kg for 6 reps to absolute failure. Your next workout, you should aim to get 7 reps with 100kg. Next workout, 8 reps etc. Once you reach around 12 reps, add a small amount of poundage, and basically repeat the pro-cess.

When I say small, I’m talking the smallest plates your gym has. Use 1kg plates for smaller exercises such as curls, 2.5kg plates for larger exercises such as deadlifts. The

smaller/lighter the plates the better. Do not try and add too much weight. Powerlifters for example, have

been known to use small magnets of 500g to add to their lifts, to encourage the body to slowly adapt.

Keep a record of your lifts and set goals before your workout of breaking them!

REPETITION SPEEDReps should always be slow and controlled on the negative portion of the rep, and explosive on the positive, but still under control. No bouncing or

jerking of the weight. Imagine compressing a spring and letting it go. Compress, then boom! If I had to put a number on the rep speed, I would say for me personally, I hit 3 seconds on the negative, then explode up in 1-2 sec-onds. Be very conscious of the negative con-trol. Most of the muscle fibre damage oc-curs on the negative part of the rep!

CYCLING OF TRAINING / OVERTRAININGContinuously hitting your body week after week with HIT will eventually lead to over-training, and hitting a plateau (or even regression). Due to the intense nature of the workouts. You must cycle the training and add in weeks where you back off with the poundage’s and the intensity. They are also known as “De-load” weeks.

A back off / de-load week would involve cutting back the poundage’s by around 50% and just taking it easy in the gym. This will give the CNS (central nervous system), joints and tendons a break, and also the mind! HIT can be very tax-ing mentally as well as physically. Everyone has a differ-ent level of recovery ability,so you must look out for the signs of over-training creeping in.These can include:

• Lack of progression in reps / poundage’s

• Decreased motivation• Lack of appetite• Poor sleep• Feeling irritable• Sore joints and tendons

I personally push for approx 5 - 6 weeks HIT style, then

add in a de-load week.

AddITIONAl TrAININg TIPS TO MAxIMISE TrAININg INTENSITy

I want to add a quick note on maximising training intensity, since it’s the fundamental principle and cornerstone of HIT training.

Intensity isn’t just derived from physical attributes; it starts with the mind. Before my workout, I will go some-

where quiet, listen to some music that gets me fired up and mentally rehearse the workout

ahead. I will go through all of the exercis-es, sets and reps before I even set foot in the gym.

During the workout, st

ay

focused on the task at

hand,

saving the chit-chat f

or after-

wards. Keep the mind s

trong,

and the body will foll

ow.

SuPPlEMENTATION TIPS TO ENHANCE THE HIT TrAININg MANuAl

EAAmmo: To be used pre & post-workout to provide the body with muscle sparing, growth-inducing amino acids. While drinking amino acids intra-workout is popular, due to the brief nature of this HIT training pro-gram, I prefer to simply consume them pre & post-workout for con-venience.

Before we finish, I want to add a few quick notes on supplementation and how it can be used to produce an extra 5% of your over-all gains when applied correctly. This is important to me because I’m the type of guy who believes in anything that will give me a competitive edge, and while 95% is down to hard work and effective nutrition, if supplementation can amplify an additional 5%, then I’m game for it.

Atomic Bomb: An obvious shoe-in to increase train-ing intensity and focus, decrease intra-workout fatigue and enhance nutrient delivery during workouts. Consume one serving 30 minutes before training, and get ready to rock ‘n’ roll.

Concluding Thoughts

You now have in your hands a powerful training protocol that can be used as a weapon in the gym to deliver unstoppable results in size and strength. The question is, are you willing to apply yourself both physically and mentally to maximise your potential? Or do you want to go back to “average” with the rest of the wannabe’s sitting on the sidelines simply talking about what could be?

Apply yourself with the “100% or Nothing” mentality,

and success, muscle growth and strength gains are

inevitable. Get to it.

www.MaxxMuscle100.com

@maxxmuscle100

@maxxmuscle100

@maxxmuscle100