# Pittspeed Fitness & Nutrition thread update: **URL:** \ **Category:** PittSpeed Off Topic\ **Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z")\ **Posts on this page:** 1\ **Showing post:** 558
**Author:** ![imported\_Hero](https://avatars.discourse-cdn.com/v4/letter/i/ccd318/32.png) [@imported\_Hero](https://forums.speedlife.net/u/imported_Hero)\ **Post date:** [February 11, 2007, 4:51pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/558 "2007-02-11T16:51:14Z")
> [@WTB Looking For a New Car within a month or so.](https://forums.speedlife.net/t/wtb-looking-for-a-new-car-within-a-month-or-so/27804/8): > > Any other kind of advice can you give on this type of routine? Such as how long to stay on that program and when to take a break and what to do on that break time? HIT training emphasizes 2 very important things: Lifting to failure or almost failure and getting enough rest. It is potentially unsafe reach positive failure when lifting alone (Squats and Bench press) but it is possible. HIT is about doing 1 set to failure. Choose a weight that will allow you to reach failure in 8-12 reps. Keeping a journal is very important so you can check your progress. I started doing 11 exercises: Leg Extensions Leg Curls Calf Raises Dumbell Pullovers (Straight Arm) Seated Row Bench Press Standing Shoulder Press Lying Tricep extensions Bicep Curls with a barbell Wrist curls Crunches on an exercise ball Do the exercises slowly without any jerky movements, without stopping and IN PERFECT FORM. The first week or 2 (or 3) should be used to figure out what weight you will need to use hit failure in 8-12 reps. I shoot for 8 and add weight when I reach 12. I work out 2 or 3 times a week. The workout above workout is a beginner HIT routine. I dont have a leg press machine so I took that out and I substituted Lying tricep extensions for tricep extension with 1 dumbbell and crunches on the stability ball for trunk curls on the floor. 2 weeks ago I failed on the bench at 6 reps. This week I did 8 easily and failed on the 9th rep. I like HIT because I can do the whole routine in less than 30 minutes, I am just as wiped out as when I used to do mulitple sets, and I work the entire body in one day. A good book is called “The New High Intensity Training” written by Ellington Darden. I got it from the bookstore at Century 3 mall. --- _[View the full topic](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728)._