Bodychisel by Craig.

“CW’s Version of HIT explained…”

Just recently cranked out an awesome chest workout at the new Gold’s Gym Rockingham where, in true Gold’s fashion, they have an apparatus for every conceivable angle!!

1. Flat dumbbell bench presses 3 sets 15/12/8 reps
2. Rocking decline machine presses 3 sets 15/12/8 reps
3. CW’s hybrid incline fly-presses 2 sets 12/9 reps (with drop set*)
4. Cross bench dumbbell pullovers 2 sets 12/9 reps
5. Seated pec deck 2 sets 15/12 reps

Total duration: 40 minutes!

The basic premise with this style of training (High Intensity Training) is to put everything you have into the last set on each exercise.

And if you can’t get to positive failure on that set I then like to do an immediate drop set* for about 12-15 reps with approximately half the weight.

Importantly, the one or two lead up sets of 15 and/or 12 reps are performed NOT to failure and are simply getting you prepared for the final all out set.

This way you don’t burn yourself out with all those extraneous sets and allow yourself to be stronger for that last set.

To optimise that final set you can use other principles to take it past positive failure such as forced reps (with a reliable training partner) with deliberate negatives, cheat reps, partial reps, descending sets, etc.

BUT, as always, be mindful of form when going beyond failure.

This type of training brings quite rapid results, increases in strength, allows for recovery and will give you a renewed enthusiasm for training at the gym.

After about 8-10 weeks it is then a good idea to back off the weights slightly for a couple of weeks with perhaps a bit more volume and not going to failure.

The video below is also worth a look, as the principle behind HIT training is well covered by legendary 6 time Mr Olympia, Dorian Yates…