From the Blog
High Intensity Training
High Intensity Training (HIT) is just that, maximal effort to the point of momentary muscular failure, for shorter periods of time. The training takes into account the amount of weight, the number of repetitions, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.
X-Fit has taken the training world by storm and even normal gyms are putting in X-Fit rooms to cater for this training phenomenon.
In my opinion X-Fit is one of the best HIT workouts you can do, and I do a modified version of this when I train to allow for my weaknesses. After over 30 Years of weight training and throw in a couple of years as a paratrooper and I have issues with my ankles and my left rotator cuff, which prohibit me from doing (heavy) bench/dumbbell press or heavy squats.
What ever you do, just do it as hard as you can for as long as you can until the point of momentary muscular failure.
Don’t sit around the gym flapping your gums for 5 minutes between sets as you need to keep rest to a minimum to get the best growth in the least amount of time.
You can train 3 days a week for about 30 -45 minutes at a time and get great results training this way as its also great for cardiovascular conditioning as well.