25 SEP: Whole body HIT style

Because I had lifted the day before, and because my girlfriend was tired, we did an HIT style workout. High Intensity Training (HIT) is all about brief, infrequent whole body workouts taken to complete muscular failure. Forced reps, drop sets, and partial reps are some of the intensivesness enhancing techniques used to make sure you take the set past the normal stopping point.

I don't train this way exclusively, but its a nice change when you are feeling mentally ready but your body has less than full capacity. HIT advocates are usually about as "preachy" as CrossFit advocates. They are on the polar oposite ends of the training spectrum, but both are producing great results for their target audience. In any event, give HIT a look-see: http://www.drdarden.com/

Because my back is still less than 100% from the squat-induced injury, I'm still going light on deadlifts and squats.

1) Swiss ball crunch: 28 reps
2) Deadlift: 165 x 9 (weak lower back still)
3) Front squat: 115 x 20
4) Seated overhead press: 95 x 17
5) Bench press155 x 15
6) Supine grip row: 95 x 20
7 Barbell curls: 65 x 15

Comments

plieb said…
How are HIT and CF polar opposites? I don't know very much about HIT.
September 29, 2008 at 10:42 AM
MMAdrian said…
CF is a proponent of very high frequency, randomized workouts. HIT advocates infrequent workouts; as little as once a week. With HIT, the point is strictly increases in strength and hypertrophy. There isn't an emphasis on movement patterns or "functional" work. Its bench press, shoulder presses, curls, squats, rows, crunches, etc. One set of the 5-9 basic exercises taken to the point of total muscular failure. The idea is that this is the magic formula for growing.

CF seems more focused on high frequency, high variety, with a desired training effect of improved athletic performance vs. "looking like a body builder".
September 29, 2008 at 12:36 PM
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