I'm doing a 30 day workout plan based HIT work out based on Mentzer, Jones, Viator, and Ferris. The goal is to put the muscles under intense stress. Tons of pain involved (I know after one day - I felt like puking after doing leg press). The first week I'll be doing a lot more than the other weeks - which will be extremely brief and intense.
I'm only doing 1 set of each (unless otherwise stated - which may include static holds and negatives). I'm doing a 5/5 cadence (lifting the weight for 5 seconds and then going negative for 5 seconds. at all times keeping stress on the muscle).
My goal is to do compound muscles and work multiple muscles at once.