The new High-Intensity Training is an optimized system for rapid muscle growth. It promises significant muscle development in a very short time: better results through less frequent training. With the modified HIT training, one achieves better outcomes than with the well-known Heavy Duty systems, not to mention volume training. In the new HIT system, just two to a maximum of three very short training sessions per week are sufficient to stimulate maximum muscle growth; more would lead most athletes to overtraining after just a few weeks. However, due to the correct sequence of exercises, brief rest periods between sets, and intense intensity techniques, these short training sessions are incredibly intense. Yet the results convince even the harshest critics: such a rapid increase in muscle size.