HIT training

[nitsuj450]

ok heres a few questions for u guys who have done or r currently training with an HIT concept...... i have decided i need to switch up my training methods bec i am not gaining any size in any of my measurements anymore even though i continue to get stronger im just not seeing the size gains like i used to ive hit a plateau this whole year or possibly more an ive tried alot of different things but im concerend maybe im overtraing.................soo

any in-put on ur HIT training methods would b great........also a big concern i have is i hyrniated two disks in lower back so i cant feeweight squat or deadlift or any bent over rows anymore which i miss so much i miss powerlifting that is what got me where i am today!! but anyway will the HIT method still b effective if i cant do major lifts for legs/back (squat/deads)?

...i still bench heavy and compete so chest is coverd.....also any suggestions on a good routine and inputs on how it is going from many sets to just 1-2?

my old routine consisted of heavy weights/mod volume reps:8-15 unless heavy benching...
ex. chest-8-9sets
back-12-15 sets
legs10-12 calves6-9
bis6-8 tris6-9 traps4-6

winter bulk season:eod training 1.chest/bis 2.back/traps 3.shoulder/tris 4.legs calves e4d





summer:2on/1off training switched up a bit ..

any opinions or help guys.........i need sumthing new but has to be intense so nooo newbie workouts lol thanks guys!!!

[nitsuj450]

i dont think anyone reads the training forums anymore..............??????

[sut71]

try this for legs...
leg press warm up thoroughly...1-2 x 6 drop x 6 drop & 6 again

[sut71]

after that super set leg curls...warm up & then 2 x 6-6-6 w/ sissy squats 2 x failure. that should protect your back while getting a very good wkt. also, try Bulgarian split squats w/o weight as a superset w/ the leg presses or w/ DB's by themselves.

[md45]

Originally Posted by nitsuj450

i dont think anyone reads the training forums anymore..............??????

i agree......

[llessuresaj]

+2, all in other forum

[HIT_killer]

Get that herniated disc sorted man, there good methods listed above, just in terms of pushing the intensity further try some forced reps, rest pause sets, and negatives, negatives, negatives, cant emphasize that enough, the negative is stronger than the positive AND stronger than the contraction. (forced reps and negatives arent advised on squats or leg pressing) Of course with the increased intensity MUST come recovery, as you well know that means time away from the gym.

If you are training alone rest pause sets are much more practical and less dangerous than attempting forced reps and sometimes negatives, especially whilst benching.

I believe one set to absolute failure is enough to stimulate growth, I like the way you have seperate training days for back and legs because they are such large muscle groups and demand a lot of specific attention.

I personally right now am trying to bring up weaker bodyparts suchs as my hamstrings and biceps, so on leg day i would begin my workout with hamstring excersises whislt im mentally and pysically fresh and really push them beyond there limits, but in general I tend to do squats and deadlifts at the end of my workout so the weight is lower but I get more out of it.

reps range 6-8 but on legs you can get away with 12 -15 reps.

I'm big believer in stretching before a workout and a little after, Ill spend a good 20 mins stretching my legs out before my. leg workout

At the moment I hit each bodypart once every 9 days, if i feel like i need to take an extra day off I'll take it...after 12 weeks of hard training ill take a week or two off, up the calories slightly and rest up, ill still keep the cardio going, just moderate 30 mins 5 -6 times a week, and if i can ill get a deep tissue massage, i think its a great idea to incorporate a week or two off whitin your programme, once your eating right throughout and stay focused.

this kind of workout setup has worked really well for me, it took a long time for me to tweak it but i'm still learning, I havent used steroids yet, I'm planning to do so beginning of next year once my doctor gives me the all clear on my blood works,

when i am on steroids i will train 2 on 1 off 2 on 2 off, i could get away with that because of the (hopefully) enhanced recovery abilities and increased protein synthesis from the steroids.

If you want man I'd be delighted to to talk to you further about high intensity methods and techniques which ive learned and practiced over the years, ive had great privelage to speaking to Mr. Yates on a few occasions when he was here in Ireland and he answered a lot of my questions and queries regarding high intensity training.

talk to you soon man

[StrappingYoungLad]

I used to train 2 hours a day, 6 days a week. Then I decided that rather than see how much I could endure, what was the minimum required? For me personally, what I discovered was this.

Mon: I chose 3 ex. for chest, 3 for back. One set of each. One set I'll probably extend with rest-pause and the last with drop-sets. I train non-stop, alternating a set/ex. for back with one for chest. This way I don't sacrifice effort for intensity as one is recovering as the other is training. This is one reason I train antagonistic bodyparts together. I also "extreme- stretch" after sets and the last set for sure. To me, this is crucial. What I mean is I stretch while contracting the muscle as hard as I can and you can see that this is very similar to doing a "negative".

Tue: Same concept, Bis,Tris and shoulders

Thurs: Legs. Pretty much the same idea. Maybe a little more work. Higher reps but still heavy weights.

The only other thing I'd mention is I try to make every rep " difficult" by concentrating and squeezing so that the first rep is almost as hard as the last.

I've done this both "on" and "off' and it works well for me. You can either work hard or you can work long, but not both. Not for long anyways. So, some more input. Good luck!

[nitsuj450]

cool guys thanks for the replies.....well the for the last month ive started a new program im on a push/pull routine im on 1 day and off 2..........on 1 day and off 2...so im getting plenty of rest... and im doing 1 exercise for major compound movements....so no isolation movements..... my routine consists of

push day: flat bench press 4sets
military press 4 sets
close grip press 4 sets
Leg press 4 sets

2 days off.....

pull day: reverse grip pull downs 4sets
wide lat pull downs 4 sets
T-bar rows 4 sets
rev. grip rows 4 sets

2 days off.........

all sets are the same weight after warm ups..... heavy as helll and balls to the WALL!!! and i move up weight every week as long as i beat my set reps.........i keep record of everything.......sooo far im loving it!! ive moved up in weight every time around!!so routine comes back around every 6 days.....

[StrappingYoungLad]

That's great! Looks solid.