M8:D11 (D628) High Intensity Training

Popularized by Arthur Jones

In the 1970s, the inventor of the Nautilus line of equipment, Arthur Jones, began training his pupils with a system known as High Intensity Training.  Arthur Jones was responsible for making this type of training popular.  This type of training focuses on quality repetitions to the point of momentary muscular failure.

High Intensity Principles

When using High Intensity Training (H.I.T.) you should focus on exercise that is brief, infrequent and intense.  You will perform your exercises with the maximum level of effort you can muster up.  By using the most weight you can use and pushing yourself to the maximum level of effort, you will stimulate the body to increase muscle size and strength.  Because of the extreme intensity level of the workouts, H.I.T. sessions are kept very brief.

A Typical H.I.T. Routine

A popular method for putting to together a H.I.T. routine is to use the push-pull principle, where you alternate between pushing and pulling movements.  A typical H.I.T. routine will require just one set of each exercise, hitting the entire body in one session.

A typical H.I.T. routine would be as follows:

Leg Extension
Lying Leg Curl
Calf Raise
Squat
Hammer pullover
Bench Press
Lat pull down
Overhead press
Cable row
Bench dips
Bicep curl
French curl
Upright row
Deadlift
Shrug
Forearm curl

This is quite an effective routine when done with maximum intensity.