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HIT3 Training: An Intense Muscle-Building Program Over 8 Weeks



Do you want to take on a new muscle-building challenge? For the ultimate pump, this 8-week high-intensity training methodology drives you to failure three times.

Description of the Exercise

Doing the same thing over and over again and expecting different outcomes is one definition of insanity. This is the workout for you whether you're having trouble with your fitness or just want a new muscle-building challenge.

What is HIT3 Training, and what does it entail?

This program is based on what many consider to be the "Golden Era" of bodybuilding, but it isn't the high-volume program that many champions shared during that period.

The letters HIT3 stand for High-Intensity Training, as you might have guessed. This curriculum is focused in part on the “single set” of failure philosophy's original principles. This isn't the Arthur Jones' software you may be familiar with.

During a set, you will not only hit failure once, but three times. Positive failure, negative failure, and static failure are all represented by the number “3” in this program. Before the overall set is completed, you can achieve failure in all three phases of an HIT3 set.

The HIT3 Inventor

John Cardillo, a Canadian bodybuilding legend, created this program. Apart from winning bodybuilding competitions, Cardillo has assisted tens of thousands of clients in achieving their health and bodybuilding goals. Cardillo's software is the product of Jones teaching him the first edition of HIT. Cardillo divided the muscle groups into three exercises rather than exercising them all at once, as Jones recommended.

Chest, Front Delts, Side Delts, Triceps – Workout 1

Lower Back, Glutes, Hamstrings, Quads, and Calves –Workout 2

Workout 3 – Abs, Lats, Rear Delts, Traps, Biceps

This exercise is available in both gym and home models. Another edition for people who practice at home will be available soon. In the meantime, if you choose to practice at home, look for exercises that are similar to the movements described here. The program's theory remains the same.

What Is an HIT3 Set and How Does It Work?

If you do a series of chest press, you've hit positive failure when you can no longer do a rep with proper form. This should be between 8 and 12 reps. Two or three additional reps will be performed with the help of a partner or spotter. On the negative portion of the rep, the duty is to keep the weight under control. Each negative should take no more than ten seconds. Yes, for ten seconds. Your spotter will assist you in returning the weight to the contracted role after no more than three of these negatives. The last challenge is to keep the weight in that place for as long as you can. Spoiler alert: it shouldn't take long. After two of these static holds, you'll be able to move on to the next step, Your collection is now complete.

What if you don't have access to a scout?

The final two phases of this program would certainly benefit from the assistance of a spotter or teacher. Some people, however, do not have that choice. If that's the case, you can concentrate solely on bringing each of these sets to a successful conclusion. You're finished when you can no longer do a rep with proper form. Attempting to cheat or manipulate the weight on your own can result in injury, and no one grows when going through this process.

Other Programs vs. HIT3 Workouts

As mentioned above, each exercise in this workout will be performed for one work set to complete failure. In normal circumstances, you will perform your set first, followed by your partner's. In this program, each lifter completes each set while the others alternate. Transitions between exercises are brief, lasting just five to ten seconds. The time between bodyparts does not exceed two minutes. It's the partner's turn after the first lifter has completed all of the sets. While the other trainee takes his or her turn, the first trainee now serves as the spotter.

The goal, according to Cardillo, is to obliterate every muscle fiber possible with as little rest as possible. “The fact is, as you work your muscles harder, they have to rely on their energy to accomplish what you're trying to achieve. When you do these exercises, a larger percentage of your muscle fibers are used to help you complete each rep. So, if the aim is to develop as much muscle as possible and raise strength to the highest level possible, we must use as many muscle fibers as possible in order to accomplish an improbable task.”

The Workouts

You'll find that each muscle group has four to six exercises to choose from. Keep in mind that you'll only be doing one package of each. As a result, think of this as a massive giant package. In HIT3 workouts, isolation movements will often come first to allow the muscles to be pre-exhausted before moving on to compound movements. You don't want the triceps to show up too soon. They can relieve pressure on the chest and shoulders. Furthermore, when it comes time to do direct work, they won't be able to work as hard as they need to.

Controlling several machines and weights in a gym can, in some cases, be frowned upon by gym workers. If you are unable to complete this routine exactly, have a contingency plan in place so that you can execute replacement exercises. You can notice the benefits of this form of training as long as you can perform the same amount of exercises with limited rest and transition time. Cardillo has instructions for each system workout, but not all gyms would have the same equipment. So, in the facility where you're training, find the computer or exercise that does the job best.

HIT3 Workout Sequence in the Gym

Maximizing angles is the secret to a good workout. When Cardillo developed this software, he had that in mind. You'll also find that computers get a lot of attention. This eliminates the need to think about free weight stability. You should concentrate on working the muscles while avoiding the use of other muscle classes.

Go to M&S's fitness section if you need tips or assistance with these movements. There are descriptions to assist you in mastering the form and getting the most out of this workout.

The suggested reps are 8-12, but if you have anyone to assist you, remember to do the negatives and static parts as well.

Workout Routine

After this exercise, take at least one day off, and two days is even better.
Concentrate on consuming high-quality foods and having plenty of rest during this period.
This workout's sample schedule is as follows:

Monday - Workout 1: Chest, Shoulders, and Triceps
Tuesday - Rest
Wednesday - Workout 2: Lower Back, Glutes, Hamstrings, Quads, Calves
Thursday - Rest
Friday - Rest
Saturday - Workout 3: Upper Back, Rear Delts, Traps, Biceps, Forearms, Abs
Sunday - Rest

Exercise 1: Chest, Shoulders, and Triceps

This is the week's first workout, and it's a challenge to say the least. Because of the strength and pace of these workouts, whatever weights you normally use for these exercises will most likely not be the same. As a result, be ready to check your ego at the door. Before you begin, familiarize yourself with the gym's layout so you can easily move from one workout to the next without having to keep track of where the next machine or station is.



Decline Chest Fly or Cable Crossover18-12None
Incline Chest Fly18-12None
Pec Dec18-12None
Dumbbell Fly18-12None
Barbell Bench Press18-12None
Decline Chest Press or Push Up18-121-2 min
Single Dumbbell Front Raise18-12None
Barbell Close Grip Upright Row18-12None
Machine Shoulder Press18-12None
Machine Seated Lateral Raise18-12None
Two-Arm Cable Lateral Raise18-12None
Seated Dumbbell Shoulder Press18-121-2 min
Machine Tricep Extension18-12None
Straight Bar Tricep Pushdown18-12None
Two-Arm Overhead Dumbbell Extension
Seated Dip Machine or Regular Dips18-121-2 min


Lower Back, Glutes, Hamstrings, Quads, and Calves (Workout 2)

The order in which things are done is crucial. Starting with the lower back and working your way down the posterior chain is the theory. After these areas have been worked on, you will concentrate on the quads and calves. Yes, hamstrings will be worked out before quads in order to keep the hamstrings from falling behind in growth. Before doing the next workout, you'll probably need two days off. 

90-Degree Hyperextension18-12None
Stiff-Leg Deadlift18-121-2 min
Reverse Hyperextension18-12None
Hip Thrust
Gluteanator (Or Glute Machine)18-121-2 min
Seated Leg Curl
Lying Leg Curl
Vertical Leg Press
18-121-2 min
Leg Extension
Hack Squat
18-121-2 min
Donkey Calf Raise
Seated Calf Raise
Leg Press Calf Raise

Upper Back, Rear Delts, Traps, Biceps, Forearms, Abs (Workout 3)

You'll note that there are a lot of workouts on this day, but they're all for different body parts. You'll also only be performing one set for each, so the intensity won't be as high as it appears in the routine. This one will need a lot of concentration and determination.

Wide Grip Pull Ups (Or Pulldowns if Needed)
Behind the Neck Lat Pulldown
Pullover Machine (Or Dumbbell Pullover)
Close Grip Reverse Grip Pulldown18-12None
Seated High Cable Row
Seated Cable Row
18-121-2 min
Wide Grip Row18-12None
Reverse Pec-Deck
Dumbbell Bent-Over Lateral Raise
18-121-2 min
Machine Seated High Pull18-12None
Standing High Pull
Seated Shrugs
18-121-2 min
Machine Bicep Curl
Incline Dumbbell Curl
Preacher Curl
18-121-2 min
Wrist Curl
Reverse Wrist Curl
Barbell Reverse Curl
18-121-2 min
Ab Crunch Machine18-12None
Cable Rope Crunch
Reverse Crunch
Oblique Machine18-12None
Dumbbell Side Bend