If there was one thing I could teach people about at the gym it would have to be either HIIT or eccentric overload. Since HIIT is already popular, I will elaborate on eccentric overload which I will henceforth call overload.
Overload protocol involves using more resistance than you can handle to perform the negative portion of the movement, that is the portion where the tensed muscles lengthen.
Various studies have found that this method increases hypertrophy, strength and power more so than traditional concentric/eccentric training (Google: eccentric overload). It gears muscles toward type IIa fibers which lack endurance. To make this short, spending the same amount of time working out, this protocol will get you better results up to twofold.
Drawbacks include possibility for overtraining resulting in tendinitis and DOMS (delayed onset od muscular soreness) which can be intense if overdone. They can be marginalized if you reduce the frequency and volume of your workouts. The only time I sustained injuries was when I moved to 3 times a week and more than 3 sets.
I would recommend using this method up to twice a week with at least two days in between. My protocol is 2 sets of 2-3 reps which is geared towards high strength, low hypertrophy. When selecting a resistance you want to use one that pries your muscles apart in 3-5secs when resisting with maximum effort. Repeat this until you begin to lose control of the negative which terminates the set. Rest well in between sets (3-4 minutes).
I've gained crazy results from this method. I am surprised its not well known but then again most of the fitness industry is just crap.
On a personal note I've transferred to UCLA and I've reformed my physical goals: upper body of a gymnast, lower body of a traceur. MMA-wise I focus on palm and elbow barrage for standup and chokes for ground. I have not had a chance to practice BJJ lately but I am hoping to practice regularly soon.
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