Part I. The emergence of high-intensity exercise
Arthur Jones and the triumph of the general
The blue monster and massive muscles
The youngest-ever Mr. America
Part II. HITs from the past
How HIT humbled Schwarzenegger
Not your average plain-zane arms
Part III. HIT principles, exercises, and routines
Intensity, form, and progression: getting your priorities straight
Duration, frequency, and order
Recovery, layoffs, sleep...and the importance of saying no
The not-so-secret exercises
Basic routines for beginners and intermediates
Advanced techniques: push, pull, and surprise
Part IV. Specialized HIT routines
Hips and thighs: shocking your strongest muscles
Calves: "work 'em as hard as your arms!"
Upper back: the positive effects of direct negatives
Shoulders and neck: how to dress for success
Chest: powerful pectorals
Upper arms: loading your guns
Forearms: bundles of steel cables
Waist: etching a six-pack
Part V. Body transformation: a 6-month HIT course for explosive growth
"Do the opposite!": turning bodybuilding right side up
Phase I, getting lean: a 2-week quick start
Phase II, loading and packing: volumizing with Creatine
Phase III, progressive training: adding calories and a little superslow
Phase IV, customized workouts: mixing, matching, and maxing
Part VI. HIT questions, answers, and trends
The HIT squad: addressing criticism
HIT bits: smoothing rough edges
"I would've trained less": Arthur Jones looks back.
