How To Design HIT Workouts For Different Types of People

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Dr. Bryce Lee

What adjustments should you make (and why) when designing HIT workouts for your personal training clients?

Strength Space Founder Dr. Bryce Lee returns to the podcast, and we go deep into HIT workout design, talking about fatigue, recovery, selecting exercises for different types of clients, negative-only protocols, dealing with exercise-induced headaches, and so much more!

If you want to know how to really design personalized workout programs that help your clients the most, there’s a lot to learn from this episode with Bryce, so don’t miss it!

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Show Notes

01:10 – Is fatigue itself the thing that’s producing your results?
03:01 – How does Dr. Bryce Lee train his clients?
03:51 – On fatigue, performance, and longer times under load (TULs)
06:41 – How can you know if it’s your nervous system that’s limiting you?
07:30 – On stability improving strength
08:13 – Dr. Bryce Lee’s approach to HIT workouts and making adjustments
10:20 – On inroading, recruitment, and recovery
11:26 – On TULs for heavier loads
13:48 – On minimum effective dose
16:59 – On workout frequency
19:32 – On what adjustments to make when you hit plateaus
20:46 – On Dr. Bryce Lee’s muscle gains for the last 5 years
22:11 – What qualifies as “heavy”?
23:05 – Adjustments for injuries
24:07 – Dr. Bryce Lee’s own HIT workout programming
32:26 – Bryce comments on the recent Mike Petrella approach to HIT
34:25 – On client workout design, running sessions, and progression
36:14 – A note on the 2026 Strength Forum
37:19 – On Negative-only Protocols
39:57 – Helping clients with Exercise-Induced Headaches (EIH)
45:07 – Why EIHs might be more common in women than in men
46:07 – On the helpfulness of pre-fatiguing for lowering EIH risk
47:18 – A Doug Holland principle: bury the bad problem at the end of the workout (and who this helps)
49:52 – Proper hydration for early morning workouts (and why)
51:18 – Who is negative overload and pre-exhaust appropriate for? (Matching specific techniques for specific client types)
53:46 – Single-leg doesn’t deserve its bad rap
55:11 – When should you use isometric exercises?