I tried Mike Mentzer's HIT workout and here is what I like about it:

1. it saves time, I spend less time in gym;
2. it gave me strength;
3. after working with more weight at almost my max I somehow feel better;

Below is the workout I follow:

Mike's approach was simple. Warm up, do one working set so heavy that you reach absolute failure at 6-8 reps.

- Do 1-3 warm-up sets before working sets. Do your last warmup with approximately 75% of your working weight and stop before reaching failure.

- "If you're skeptical [of Heavy Duty's low volume], your subconscious child is telling you that more is better." - Mike Mentzer

- We will post the exercises below but you decide how many days off between workouts. Mike recommended 4 to 7 days of rest before the next workout. Try and adjust for yourself.



GENERAL WORKOUT PLAN

Day one: chest and back

Day two: legs, calves, and abs

Day three: shoulders, biceps, and triceps

Day four: legs, calves, and abs




WORKOUT PROGRAM BY DAYS AND MUSCLE GROUPS

DAY 1 [Chest and Back]

Superset: dumbbell chest fly + incline bench press
Superset: straight arm lat pulldown + lat pulldown with supinated grip
Machine Shrug
Deadlift

you decide how many days off between previous workout and next one.

DAY 2 [Legs, Calves and Abs]

Superset: leg extension + leg press
Standing calf raise
Sit-ups

you decide how many days off between previous workout and next one.

DAY 3 [Shoulders, Biceps and Triceps]

Superset: dumbbell lateral raise + reverse dumbbell fly
Lat pulldown with supinated grip
Superset: triceps pushdown + dips

you decide how many days off between previous workout and next one.

DAY 4 [Legs, Calves and Abs]

Superset: leg extension + leg press
Standing calf raise
Sit-ups

you decide how many days off between previous workout and next one.

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