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Friday January 30, 2015

My Modified HIT Training Program

Written by Yumon Eaton

A HIT Training Program by Yumon EatonIn the following article, I will share with you how I modified the current HIT style of training to make it my own

"Subjecting your muscles to stress that they are used to or have already overcome is useless"

I am sure you are all fairly familiar with or at least have heard of the HIT (High Intensity Training) philosophy. Invented by Arthur Jones and popularized by the likes of Mike Mentzer and Dorian Yates, the HIT philosophy is characterized by short, infrequent, intensely grueling training sessions with the main objective being to optimize anabolism, while reducing catabolism. Glorified by some and criticized by others, the HIT philosophy remains a topic of hot discussion. I, Yumon Eaton, am one of many bodybuilders who have adopted this controversial style of training. Before conforming to the HIT training style, however, I realized that there were several things about the philosophy that troubled me. In the following article, I will share with you how I modified the current HIT style of training to make it my own.

Natural Bodybuilder Yumon EatonI believe that in order to grow to their maximum potential, your muscles need to be pushed beyond their absolute limits. Subjecting your muscles to stress that they are used to or have already overcome is useless. The “growth factor” is only triggered to it’s maximum potential when the body is given a reason to grow; when it is placed under stress (in the form of resistance training) that it is unfamiliar with. The HIT philosophy insists that in order to grow, the resistance used in every workout should be increased every time a training session is repeated. I am in complete agreement with this for reasons previously mentioned. One thing I do not completely agree with, however, is the fact that the HIT philosophyencourages users to demonstrate near perfect form when performing the exercises. Like Dorian Yates, I believe that performing the exercises using insanely heavy weights is the key. It is very difficult to manage the type of resistance meant to push one’s body beyond its typical limits while performing textbook form. It can also be quite dangerous. Performing an exercises using LOOSE form (not BAD form) can be beneficial for a number of reasons. It can help you pump out a few more reps than you would have otherwise not been able to do. It allows you to lift heavier weight, and therefore further push your body to and beyond its limits. It can also help reduce injury. Performing an exercise with very heavy weight, while using near perfect form places a tremendous amount of stress and strain on the muscles, ligaments, and tendons. While the point of HIT is to place as much stress on the muscle as possible, it’s best if that stress can be placed without a severe risk of injury. Using loose form reduces the amount of stress placed upon the muscles, but it also allows you to utilize a greater weight load, thus equaling the anabolic potential. Let us not forget the likes of 8-time Mr. Olympia winner, Ronnie Coleman, whose 285 lbs frame was crafted by using loose form to lift the insanely heavy weights and Arnold Schwarzenegger, whose favorite exercise was cheat curls. Cheating can be useful. You just have to know when and how to do it.

Finally, while the HIT philosophy promotes the use of machines to maximize muscle growth, I believe that heavy compound movements (i.e. deadlifts, squats, military presses, etc) should be used to promote maximum muscle growth. I perform all of my heavy compound movements first. I then, finish my workouts with the shaping and sculpting exercises.  A typical workout of mine looks like this:

I pair compound muscle groups with smaller assistance ones…

Chest & Triceps -


  • Flat Bench - 1st Warm-up...then do 3 sets x 8 reps

  • Incline Bench - 2 sets x 8 - 10 reps

  • Decline Bench - 1 or 2 sets x 10 - 12 reps


  • Skull Crushers – 2 or 3 sets x 8 reps

  • One Arm Dumbbell Raises - 2 sets x 10 reps

Until next time, thanks for reading!

Yumon Eaton

Yumon EatonAbout the author:

Yumon Eaton is a competitive natural bodybuilder, powerlifter and fitness writer. Yumon can be reached at This email address is being protected from spambots. You need JavaScript enabled to view it. 

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