High Intensity Training (HIT) was a popular protocol for multiple elite-level bodybuilders in the 1980s, including Mike Mentzer and 6-time Mr. Olympia Dorian Yates. Not to be confused with HIIT cardio, HIT is a low-volume, super-high-intensity training style – and when it comes to building muscle, it works!

In my new Old School Bodybuilding (OSB) 6-week training program on JimStoppani.com, HIT workouts are alternated every other week with another classic protocol – High Volume Training (HVT).

Want to get a taste of HIT? Try the below workout!

*Do 1-2 warm-up sets before your one working set.

**HIT Working Set Protocol:
1. Start with a weight that limits you to about 6 reps.
2. After reaching muscle failure (or close to it), perform a rest-pause by resting 15-20 seconds
and repping out until reaching failure again.
3. Continue doing rest-pauses until you can no longer complete 2 reps.
4. Decrease the weight 20%-30% and do one drop set, completing as many reps as you can
until reaching failure.
5. With the lighter weight, do rest-pauses until you can no longer complete 2 reps. That ends
the set.