Stats: 5'11", ~190lbs, 24 yrs old, somewhat inconsistent lifting history
Goals: Gain muscle w/o the fat. If it takes longer than bulking/cutting, so be it. Looking towards a lean 205-210 for the time being.
How I'm Training:
So as the title implies, I'm training with Darden-style HIT and my workouts are usually ~40min. I realize that 95% of the huge dudes out there, including the behemoths on this forum, train with multiple sets and somewhat redundant exercises per workout. Know this: I don't disagree with your methods. I'm just a very analytical and logic-based guy and HIT makes the most sense to me. I believe that one real-deal set per exercise can place adequate stress on your muscles to get them growing. I don't have volumes of data to support that and I don't believe some of the fantastical claims out of the HIT camp, but after all I don't think anyone has come up with anything definitive for best # of sets or the true best method. Besides, why not get a new perspective in here? Believe me... I'm not slacking with HIT. Slow reps and absolute wheezing failure every exercise. Another thing: due to my friends' availability/willingness to dominate/financial situations, I do not have a workout partner. Therefore when I talk about doing, say, Smith machine squats, I realize that they are inferior to free weight, but I'm looking to go to absolute failure. Not really possible with no workout partner.
I've been working out with tenuous consistency since early December, and since then my quads, hams, and glutes have really ballooned. I have trouble jean-shopping now haha. Shoulders and pecs have had some noticeable size gains, lats a little less, and bi's/tri's a little less than that. I'm thinking of splitting my routines to help focus more on upper body. The HIT program I'm basing my training off of is all full-body workouts with a legs-first approach. I love the gains I've made in my legs, but by the time I'm deep into the workout I'm pretty sapped, so splitting may help me nail the upper body more thoroughly.
So here was my last workout:
5 minute warmup on elliptical - 17 hill setting
Leg Curl - 130 x 10 + 3 negative
Smith Squat - 220 x ~15 + 4 partials
(superset) Leg Xt - 100 x 4
Dumbell Bench - 60 x 11 + 2 slow pushups
Pulldown (palms in) - 130 x ~15 (going heavier next time)
Lateral Raise (machine) - 90 x 11 <drop> 60 x 3
Bicep Curl (on cable machine) - 70 x ~10 <drop> 40 x 3
Typically I do a tricep exercise but my right was feeling strained so I laid off. I rotate this with another workout that looks like this:
Dead Lift supersetted w/ Leg Press
Dumbell bench (sometimes incline) supersetted w/ Pushups
Upright Rows supersetted w/ Standing Military
Tricep Extension/Skull crusher
I usually leave 2 days in between these workouts. I'm sure you guys have plenty to suggest. Believe me, I'm an open book. Not totally set in the training method, but I do want to stay with HIT until I'm convinced it's not cutting it. As far as suggested splits, I'd love to hear them.