HIT Training Program Basics

The equation to achieve muscle growth is simple.

 Consistent training + proper nutrition + adequate recovery = Growth

Unfortunately, earning this result is not easy. However, it is CERTAINLY possible.

As the fall semester is now in full swing, I hope to see more growth through following a training program that I created that is based off the scientific research I constantly read during my summer strength and conditioning internship.

My new training approach will based on the following:

• Four-day split (chest/triceps, legs/shoulders, back/biceps, rest)
• Performing one set of exercise (squat is exception) until temporary muscle failure. 
• Compound exercises will be performed initially at one set of 10 with a drop set to follow. After a set of 10 at a given weight is completed, the weight will be increased by 15 pounds (upper-body), or 20 pounds (lower-body) in attempt to hit the new weight for six repetitions. When accomplished, the next goal is to hit that same weight for eight repetitions. After that, the next goal is to hit a lighter weight (but heavier than the initial set of 10) for 10 repetitions. The cycle then repeats. (This method was based off a very intelligent training partner!) 
• Assistance exercises will have a target of initially 10-12 repetitions. After 12 reps are hit, 12-15 is the new goal. The weight shall not be increased until both 12 and 15 repetitions are accomplished.
• Some of the assistance exercises will have different protocols from the bullet point above. Those will be explained on an exercise by exercise basis.  
• The assitor lifts are also different than the compound lifts in that they will emphasize "time under tension" (key to muscle growth). This will be done through lifting the weight in two-seconds (concentrically), while lowering the weight in four-seconds (eccentrically). This is done because an individual is 40% stronger lowering the weight rather than lifting it.
• Each split of the routine has three workouts, and will be cycled through. (This week was workout #1 & #2, next week will be #3 and #1.

Now that the central themes of the program has been revealed, each set of three workouts (chest/triceps), (legs/shoulders). and (back/biceps) will be posted over the next three days. So be on the lookout tomorrow for the chest/tricep workouts! 

Also starting an Instagram account this weekend, which will include some footage from this weekend's upcoming workouts, as well as what I eat on a daily basis.  GET PUMPED!