Training Hard Isn’t Enough if You Don’t Know What to Change

Most people don’t fail to make progress because they aren’t willing to work hard.

They fail because they don’t know whether they’re:

• Performing their exercises correctly.
• Training hard enough—or doing more than necessary.
• Using the right exercises for their goals and circumstances.
• Training too frequently or not frequently enough.
• Progressing resistance appropriately.
• Adjusting their training correctly when progress stalls.
• Eating appropriately for gaining muscle or losing fat.
• Distinguishing sound training principles from well-marketed misinformation.

And when something isn’t working, they often don’t know which variables are actually responsible.

The HIT List gives you a systematic approach to training and nutrition so you can make informed decisions instead of constantly experimenting, second-guessing yourself, or jumping from one program to another.

More Than a Collection of Workout Videos and Articles

There is already more free exercise information available than anyone could possibly consume.

The problem isn’t finding more information. It’s knowing what is correct, what matters, how the pieces fit together, and how to apply it to your own training.

The HIT List organizes the principles and practical application of High Intensity Training into a structured system.

You’ll learn what to do, why you’re doing it, how to evaluate your results, and what to change when necessary.

And when you’re unsure how those principles apply to your individual circumstances, you can ask.

You Won’t Have to Figure Out Where to Begin

Every new member begins with Start Here—a structured introduction to the principles and practical application of proper High Intensity Training.

It gives you the foundation you need to understand how exercises should be performed, how workouts should be structured, how progress should be evaluated, and how training should be adjusted over time.

“Drew’s ‘Start Here’ information is comparable to an entire freshman year of university—plus a summer internship.”

— Daniel Thompson, SSEG Master Instructor

Whether you’re relatively new to High Intensity Training or have been training for decades, Start Here establishes the framework for everything that follows.

What You’ll Learn Inside the HIT List

Know Exactly How to Perform Your Exercises

Learn proper setup, positioning, movement, speed, range of motion, focus, and effort so you can stimulate the target muscles effectively and efficiently while minimizing unnecessary stress on your joints and spine.

Stop Guessing About Your Workout

Learn how to select exercises, design workouts, determine appropriate training volume and frequency, and modify programs based on your goals, equipment, schedule, and individual response to exercise.

Know When Something Needs to Change

Learn how to evaluate workout performance, recovery, and progress so adjustments are based on evidence rather than arbitrary variation.

Eat for the Result You Want

Get practical guidance on calories, macronutrients, supplements, and more for gaining muscle and losing fat.

Get Help Applying It to Your Own Training

Ask questions in the community about your workouts, exercise form, progress, diet, and related topics and get guidance directly from me.

Continue Learning as the HIT List Grows

New articles, videos, answers, demonstrations, and other instructional material are continually added to the community.

Get Help When You Need It

Understanding training principles is one thing. Knowing how to apply them to your individual goals, genetics, and circumstances is another.

As a HIT List member, you can ask questions in the community about your workouts, exercise performance, programming, progression, recovery, diet, and related topics and get guidance directly from me.

I also encourage members to keep a Member Training Journal so their program, performance, diet, progress, and changes can be evaluated in context rather than one workout at a time.

More Than 30 Years Studying, Teaching, and Applying High Intensity Training

I’ve spent more than three decades studying and applying High Intensity Training as a trainer, educator, author, and competitive bodybuilder.

During that time I’ve worked with and learned from some of the leading experts in HIT, trained and taught people ranging from beginners to advanced trainees and exercise professionals, and continually refined how these principles are applied in practice.

The HIT List brings that experience together in one place so you don’t have to spend decades sorting useful principles from misinformation, unnecessary complexity, and trial and error.

The HIT List Is for People Who Take Their Training Seriously

The HIT List is for you if:

• You want to build muscle and strength without living in the gym.
• You’re willing to train hard but want to train intelligently.
• You’re frustrated by contradictory fitness information.
• Your progress has stalled and you’re unsure what needs to change.
• You want to understand training rather than blindly follow workouts.
• You value time efficiency and long-term joint and spine health.
• You want access to knowledgeable guidance when you have questions.

Personal trainers, coaches, and other exercise professionals will also find extensive technical instruction on program design, exercise performance, equipment selection, teaching exercise, and instructing workouts.