FULL HIT Workout. Amazing fitness results in 20 minutes of training. 

1. Chest press 2. Lat pulldown 3. Shoulder press 4. Lat row 5. Preacher curl (biceps) 6. Leg press 7. Leg extension 8. Seated leg curl

This is only second video I've seen of yours. In 1989 me and a buddy in the Marines did this routine (but split upper and lower body at the time) and people thought we were on steroids. We only did it 4 months then got sent to Desert Storm. Just recently (1 year) ago started back with the full body method HIT that you do so well, gained 20 pounds of muscle in six months and I'm 48. The book that started us doing this method in Okinawa as Marines was a book called How to Gain Massive Muscle Fast, by a guy named Darden. Love your video!

I've never seen a dog with more perfect timing! LOL

I thought the dog was going to help with some forced reps 1:32

Notice his cadence and form are deliberate and well calculated. This is part of what makes this intense. Breathing is also important. It helps prevent injuries. You can hear him breathing. When people first use HIT, they sometimes hold their breath. Do not do this. If your recovery is good, you can do this full body routine twice per week. If you do not feel recovered, once every 7 or 8 days will yield results.

I've been interning at a HIT gym and I love this modality!! So much great science supports this type of resistance training. Arther Jones!! Nice video.

What a great learning example for me as I’m truly diving into this HIT training. Great video to reference and see the true effort it takes. I can only imagine the burn and pain in your legs especially. I’m going further into each set as the weeks progress but get disappointed at times that I don’t push as far as I believe my body is capable of. Thanks for what you do Jay. You are really teaching and inspiring a very different way of training that many, myself included, should have known if we were around during the explosion of Nautilus and Arthur Jones. He had it right all along. You are continuing, along with others, to foster the correct and safe way to train. Thank you

This is worth its weight in gold,thank you. Love your dog!

Great job! Finally someone doing this workout with a great build! For those saying hes doing this wrong , the idea is to personalize it to best suite how you respond to a hit workout, one size does not fit all!

Great video! I have trained like this many times and one can only really appreciate the intensity if you actually do it yourself. It's BRUTAL. I was never able to take more than 1-2 sessions a week.

Nice work, Jay

I have been training like this for a while and the results are decent good video man

Love your training partner!!! Way to push him buddy👍

Now that is a real HIT workout. Great time-under-tension.

This works so well ....it is awesome workout for sure no bullshit or injury...

If anybody is interested in any videos explaining or demonstrating anything specific let me know. I am happy to help!

Whoa! Well, I'm about to try this today. Ill give an update

I love it. Love the intensity. I’ve done this same workout and it was intense. Didn’t have to train for 6 days after. I definitely notice a difference in my physique in the past month or so since I started HIT. Fits into my lifestyle perfectly being 59 and still working for Sanitation Dept

I feel tired and sore in My muscle by just watching good job man

Best workout on the internet.

Great workout, short but effective

This has to be one of the best RU-vid fitness videos. No magic bullet workout, straight and simple, pure intensity. Mike mentzer lead me here btw. I've been doing HIT for about over 3 weeks, I'm still tweaking my workout, but I'm seeing more results in these 3 months then in my entire fitness journey. I work out 2xweek, and I tell you I'll be sore for days. I love it! Thanks for the content 👍

Did this routine for a long time, now 3-4 day split with each body part trained twice in 10-12 days, the Dorian HIT Heavy Duty regiment

Maaaaaaan.. This was mind blowing 🤯. I felt dizzy 😵 only by watching this video. Your breathing was intense. I am gonna try this workout to my capacity. Awesome video. Great content as always. 👍

Great video! I just discovered HIT a month ago. I wish I had discovered it earlier.

Budding super hero artists - if you need to study upper body muscle groupings then this fellow is the man to watch!

Great video, Jay. Appreciate you going through the whole routine here (also, love the dog stopping by every now and then to check on you :) ). I'm just getting back into this type of training and wanted to know if you tend to keep the exercises in this specific order, or if you change it every now and then. Whether yes or no - why and why not. I'm splitting it at the moment, but will most likely change to a full-body routine 1-2 pr. week. Wouldn't mind seeing other routines if filmed if you happen to change it up.

love how the dog sees you strugling and wants to help

Love that your dog is worried you're not okay.... I've had dogs do that as well... Great video!

That dog looks like a good trainer👍

Awesome

Hallo there. Sascha from Germany. I also train to this method with little differences. The weights are more and the reps are slower. This is called Economic Training here in Germany. The HIT Training and its variations are the most effective methodes to gain muscle and loose bodyfat.

Dog is personal trainer :)

For the past 2 years I was stuck at the same weights. I took 2 weeks off and started Mentzer's way...as close to his teachings as possible. In the past 2 months I go to the gym only once a week...and I have broken all my previous records. It's so counter intuitive...it just blows my mind. Mentzer was a genius.

No rest between set. Deep breathe or two. And lets go!!!!

What a beast

Wow. One question: Lateral delts exercise? Thanks for the excelent video.

For all the people asking: "How many times a week do I have to train? Do I have to split upper and lower body, do i have to split upper body training? How many rest days do I need?" and so on... it is different for each person and depends highly on your body´s ability to recover and what your goals and personality are like, you have to try for yourself. Been doing HIT for 10 months now and I changed my training regimen several times because I learned a lot about my mind and my body. What I´ve learned, for example: I can´t train for two days in a row, otherwise I´m half dead. I can´t train my major muscle groups more than once a week if I want steady progressive overload because my ability to fatigue them in one or two sets has already become very good in such a short time. I also don´t really care about optimal results concerning hypertrophy but more about what i like doing and might be sustainable for the rest of my life since I love lifting heavy shit and I don´t wanna be overtrained nor injured. So my training at the moment is 4 times a week, every other day. On day 1 I do chest and back, day 3 is legs, day 5 is arms and shoulders and on day 7 I do abs, traps and forearms. This works perfectly for now but there is no guarantee it will stay that way. What I want to say is: Just start somewhere, nobody is able to give you a training plan that is perfect for YOU. You might do a plan that is seen as optimal for hypertrophy but you might just not like it, so how are the odds of you sticking to it?

@jayvincent what do you do on your off/recovery days? Any cardio? Walking, jump rope, etc? Thanks!

hey jay you should make a video on a full body hit bodyweight workout

okay the multiple breaths per rep is a real educational bit here, ive always followed the exhale while lifting tip. i'll do this on my next workout. maybe thats why i m always out of breath while doing slow reps. i only breath once per rep

awesome video! Thanks Jay! do not you do any warm up?

Hey, Jay! I notice you use around a 5/5 cadence on your reps. Do you think a 4/2/4 like Mike Mentzer recommended is about as good or is there a reason to use 5/5 on all exercises and not just the ones you can lock out on?

Arthur Jones designed the Nautilus Machines to be used for and with the H.I.T training system. To be honest, probably the best way to do so. Did Dorian's Blood and Guts Trainer with a training partner. Got very strong in a short time- 6 weeks. We progressed our warm up sets and working set (as Dorian stated he had done in an interview I had heard). You learn to really maximize that one set, the longer the program goes.

Outstanding!

I follow twice a week only one set to failure twice a week that got me the greatest results.

Great example of how you practice what you preach... Working through the distraction of an excited Belgian Malinois requires next-level concentration!

Jay - amazing video and great concentration. You should be very proud of what you've built and people in your area must love training with you. Are you still splitting upper and lower body and training each once per week or do you do this full body twice per week? Thanks, Scott

Cute doggy

Hey sir Jay Vincent do you do deload or you just keep smashing heavy weights week after week? thanks for answering..

I love that freaking dog, he got another few out of him

Do you train 2-3 times a week always full body? I’m getting good results with 2 full body and 1 minor workout for smaller muscles 💪

This was super helpful to me to see, thanks so much for sharing! Question - I see you used a few dropsets. How do you decide which exercises to do the dropsets on? It seems like if you didn't reach a specific TUL on the weight you started with you dropped it, is that correct?

Looks great. Just a few questions regarding exercise selection: As far as I can see there are two exercises for the lats but no dedicated exercise for the triceps? And two for the quads but no dedicated for the calfs?

thanks for posting. questions for you: 2 times per week for all of your large muscle seems (theoretically) too much in terms of fast twitch recovery. Do you record your workout performances, and if so, are you still showing performance gains (are you getting stronger?)? I am on the fence with what is more important to me, getting stronger or working out more. I like the endorphins, so working out less, while great for time efficiency, does not end up being an optimal overall experience for me. Sure, I aim to be the strongest that my genetics will allow (that's why we work out, right?), but I also want/need to get those good chemicals running through my system on a regular basis (to lower stress, push out insulin, etc). Have you considered this balance? If so, where have you landed, thus far?

Great effort What is your take on diet, steroids use and sleep (or sleep deprivation)?

What you think of isolated exersices, like if the left bicep is smaller than the right one. The same rule applies i guess of time under tension.

You’re on the money

Jay do you recommend or not recommend doing warm up sets?

Would definitely take me awhile to get use to that slow rep speed

Do you warm up at all? Warm up sets? Stretch? Walk?

What do you suggest as a rep range? Love the videos and info you are providing!

I guess having a dog jumping on you to distract you helps to make things even more intense and helps to build even more muscle . I heard Mike mentzer had a dog loose in his gym too for the same purpose .

Those leg extensions would set your quads on absolute fire.

The dog tellhim when The set Is finished💪

Nice Nautilus machines!!!

So a decent warming up and than start with the 1 set till failure for each muscle without any rest in between? I'll give this a 4 months go. ( 1 or max 2 sessions a week depending how my muscles feel )

🔥🔥

Good workout but , shouldn't you start with leg press to back , chest ext ?

I am beginning to like HIT. How do you hit your abs? And what about cardio on non strength days? Keep up the good work

What about warm ups? What did you suggest about it ?

I try my best to train like this , my only issue is at LA fitness you sometimes have to wait for machines and defeats the purpose of a fast pase HIT workout

Why do you avoid long length in your ROM? Wouldnt it be more effective?

Hi Jay - noticing that you do isolation exercises for legs post leg press. I know Yates, Mentzer and co. always advocated doing compound exercises last. Just interested if the science is stating the opposite now? If that makes sense instead of super sets I’ll switch it in my own HIT routine. Would love to hear why you do it in this order and get some more knowledge. Thanks so much,

Hey Jay, Do you change your routine or do you always do the same exercises every workout? Or do you just change the order of the exercises? Greetings from Germany

hay jay , mike mentzer were said after this workout rest for 6 day. But you mentioned that , you doin it 2 3 times weeekly. So what do you recommend ? 1 time or 3 times like this ?

may I ask you why at 9:15 (biceps) there is no full arms extension?

The dog was like this dude ok lmao

Do you not do any warm up sets. Or just straight into the 1 working set

Hey man I'm new to your channel, this workout looks awesome. Would you recommend it for anyone? I'm 46, have recently lost about 40lbs, definitely wanna add some muscle. Have a decent amount of lifting experience. What type of split would you recommend? Thanks man

You don't use the warm up set?thanks

Hi, i still dont know what Jay propose......full body workout once or twice a week? Because sometimes he says you do just two workout a week like upper body and then lower body that means body part just once a week. I am pretty confused

Where is this routine in Mentzer's books?

I've been wondering what a full workout looks like. Basically hit all the machines in the gym. I'm definitely noticing strength gains of such a simple workout

Cant go wrong with 5 x 5 for nattys tho. And 5 x 10 for things like side lateral raises and the smaller muscles

are you still doing the intermittent fasting? I seem to struggle with that way of eating, any tips. thx, dan

Did you do any warm-up?

Sounds bit like me after a hood session 😎

Hi Jay, why you did an exercise for biceps and no for triceps? Is it not necessary due to chest and shoulders work? Thanks

Jay, is this your home gym?

Nice work!! How many days rest do you need after this training? Do you need more rest on HIT training than on Volume?

Jay i see your stop watch,how much TUL are you going for?

I got a Malinois too! Lol

Any reason for partial ROM on the rows?

Damm no rest between machines jay?

Rofl at the dog

I've been doing similar workouts since July of 2022. I seem to hit a wall in terms of adding additional time under tension with some exercises. My goal is to increase weight load once I hit a 90 second time under tension. I do the same workout twice a week. I rest at least two full days between workouts. I'm making progress, but not as consistently as when I first began. I'm assuming this is normal. Any thoughts?

Jay, you ever tried controlling your breathing better by closing your eyes and resting your tongue on the low portion/pocket of your mouth. Also, try relaxing the face, would help

How many days rest between this workout?

The problem is that this type of training does not look "cool", so normies will stay away from it.