I am 3+ weeks into an experiment with a weightlifting program based on what is called "High Intensity Training"(HIT) or "Heavy Duty", and thought I would share how it's going. Having lifted on and off for about 30 years, and read countless articles on the subject, I am starting to think that most of what I've been told was wrong, or at least not optimal. Traditional weightlifting/bodybuilding calls for multiple sets and exercises per bodypart, and at least 3 workouts per week, and maybe as many as 5. HIT is very controversial, and bringing it up on fitness boards will cause a reaction that is very much like a religious argument. I decided to try it for myself. Basically, HIT workouts are shorter in time than traditional workouts, involve few exercises, and fewer sets. Each body part gets one or two exercises, for one set, 6-8 repetitions (12-15 for legs). The reps are done on a 4/4 count or slower, with a pause at the top of any movement with a contraction at the top. Taking the weight up on a 4 count is TOUGH. Every set is taken to failure. Not burning, not uncomfortable, not "this is difficult", but failure, and sometimes beyond. I very nearly passed out on leg press yesterday, which was awesome. :wacko: I am lifting twice a week, and the workouts are only taking 15-20 minutes, including warmup. I also run twice a week, which is not part of the program, but I just like to run. So far, I am stunned by the results. Bodyweight is up 4 lbs. Fat is down, judging by how my pants fit. Strength has increased in every exercise, every workout, meaning I either added weight or reps or both. I am not a newbie, and was in pretty good shape before starting this. I eat only a decent diet, drink too much beer for my own good, and don't take any supplements, apart from protein powder sometimes. If anyone is looking to try something new in the weight-room, comment here, and I'd be happy to tell you more. I'm not selling anything, or trying to convert anyone. Just my experience so far.