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Thread: New modified HIT workout, need diet help.

  1. #1
    Diabolik Guest

    Default New modified HIT workout, need diet help.

    Ok, I am going to try a modified HIT workout. So my exercise reps will be very slow, like 4 - 6 seconds for a full movement. Here is the program:

    Day 1:

    Deadlift 1x15
    Leg Press 1x15
    Military Press 1-2x10
    Shrugs 1-2x10
    Close Grip Pulldowns 1-2x12
    Calf Raises 2x12
    Barbell Curls 1x12
    Ab Crunches 2x15 (weighted)

    Day 2:

    Squats 1x20
    Bench Press 1-2x10
    Bent Over Rows 1-2x10
    Arnold Press 1-2x10
    Tricep Press 1-2x12
    Calf Raises 2x12
    Barbell Curls 1x12
    Leg Lifts 2xfailure

    Once I have hit my rep goal, I bump the weight up by 5-10 lbs. 5lbs on the ones I do 2 sets on, 10 lbs on the ones I do 1 rep on. I do 1 day on, 2 days off. I may do low intensity cardio on the second day off for 45 mins.

    Now since an HIT doesn't burn as many calories as other routines, I was thinking of one of the following protein / fat / carb ratios:

    45/15/40
    40/20/40

    For calories, I would do BMR*1.5 on workout days, and on the first day off, BMR*1.2. On the second day off, BMR.

    I searched but could not find any info on what diet to use for an HIT routine. Any suggestions would be appreciated. On the workout too, I am wondering if I am doing too many sets.

    Thanks

    -Diabolik

  2. #2
    rj420 Guest

    Default what exactly are your goals?

    If you are trying to bulk, then I'd go with BMR*1.5 on the first off day, and *1.2 on the 2nd off day.

    Also, I'd drop the rep scheme on the deadlifts to 6-8. Leg press I like higher reps. 15 reps on the deadlift with that slow of rep tempo is gonna zap your energy and the rest of the workout will suffer. I'd have a carb beverage during your workouts as well. Ratio looks good to me. Same that I'm following right now, but I'm cutting and right at my BMR, - the deficit from activities/working out.

  3. #3
    Join Date
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    Default I'm gonna be posting...

    my next few weeks plan later today, you may want to check it...
    Mega

    www.killdevill.com

    Future resident of the KillDevillHill retirment home community and power gym
    ~STK BLOODLINE~

    ~www.killdevill.com~

  4. #4
    Diabolik Guest

    Default

    My goal is basically to gain strength and muscle mass while keeping the fat gain to a minimum.

    I'll think about that deadlift suggestion. On an HIT it is supposed to be high rep, but deadlifts are quite a power draining activity... I may have to change the reps.

    -Diabolik

  5. #5
    rj420 Guest

    Default i belive H.I.T.

    is not necessarily 'high=rep' training. It can be high reps if you go with a 6-8 rep range, then use forced reps, and then drop sets. But to pick a weight and go 15 straight reps with it I would not consider HIT training.

  6. #6

    Default Hmm...

    Sorry but I don't like it at all. The problem that I see, you have like excercises spread out, yet you still use a high rep range. I would tend to use a higher rep range of 12 arranged with like excercises with short rest periods.

    There also seems to be a little inconsistancy in terms of body parts worked. Did you intend these to be 2 full-body workouts? What about chest on day 1?

    I think you would be better off moving the barbell curls right after the rows on day 2. Shrugs after your deadlift on day 1, curls after close grip pull downs on day 1. Just a thought.

    If I read your post correctly you mentioned strength, I would lower the rep range for one of the days to 5 and space out the like excercises. That's just my opinion though <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:-->.



    <BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Diabolik:
    Ok, I am going to try a modified HIT workout. So my exercise reps will be very slow, like 4 - 6 seconds for a full movement. Here is the program:

    Day 1:

    Deadlift 1x15
    Leg Press 1x15
    Military Press 1-2x10
    Shrugs 1-2x10
    Close Grip Pulldowns 1-2x12
    Calf Raises 2x12
    Barbell Curls 1x12
    Ab Crunches 2x15 (weighted)

    Day 2:

    Squats 1x20
    Bench Press 1-2x10
    Bent Over Rows 1-2x10
    Arnold Press 1-2x10
    Tricep Press 1-2x12
    Calf Raises 2x12
    Barbell Curls 1x12
    Leg Lifts 2xfailure

    Once I have hit my rep goal, I bump the weight up by 5-10 lbs. 5lbs on the ones I do 2 sets on, 10 lbs on the ones I do 1 rep on. I do 1 day on, 2 days off. I may do low intensity cardio on the second day off for 45 mins.

    Now since an HIT doesn't burn as many calories as other routines, I was thinking of one of the following protein / fat / carb ratios:

    45/15/40
    40/20/40

    For calories, I would do BMR*1.5 on workout days, and on the first day off, BMR*1.2. On the second day off, BMR.

    I searched but could not find any info on what diet to use for an HIT routine. Any suggestions would be appreciated. On the workout too, I am wondering if I am doing too many sets.

    Thanks

    -Diabolik[/quote]

    ---
    8D~


  7. #7
    Diabolik Guest

    Default

    <BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>
    Sorry but I don't like it at all. The problem that I see, you have like excercises spread out, yet you still use a high rep range. I would tend to use a higher rep range of 12 arranged with like excercises with short rest periods.

    There also seems to be a little inconsistancy in terms of body parts worked. Did you intend these to be 2 full-body workouts? What about chest on day 1?
    [/quote]

    Yeah, I see what you mean here. I got this program from a site that had a few H.I.T. workouts. Not real sure why there was no chest on Day 1.

    <BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>
    I think you would be better off moving the barbell curls right after the rows on day 2. Shrugs after your deadlift on day 1, curls after close grip pull downs on day 1. Just a thought.

    If I read your post correctly you mentioned strength, I would lower the rep range for one of the days to 5 and space out the like excercises. That's just my opinion though <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:-->.
    [/quote]

    I'm not real sure what you mean by spacing out the like exercises. Do you mean changing the days so that upper body is day 1 and lower is day 2? With a program like this, that would mean I would be hitting a muscle group about once every 6 days... is that too much rest? How much time does a muscle group need to recover?

    -Diabolik

  8. #8

    Default ..

    What I meant by like excercises, excercises that used the same muscle groups. For example bench press, front press, and tricep extensions all use the tricep. So if your goal for your triceps is hypertrophy you would see better results from grouping those excercises together and using a short rest period (60-90 secs). If your goal for your triceps is strength you would use a longer rest period (180+ seconds), lower the rep range, and you would try to put as much distance (other excercises inbetween) between the like excercises as possible.

    Shoot me an email and I'll send you one of the many good routines the guys here such as BK, STK, etc have posted.

    [email protected]

    ---
    8D~

  9. #9
    Diabolik Guest

    Default

    Ah I see what you're saying!

    So it would be more like this if I wanted strength, separating like exercises with one exercise in between:

    Day 1:

    Deadlift
    Military Press
    Leg Press
    (Possible chest exercise)
    Shrugs
    Close Grip Pulldowns
    Calf Raises
    Barbell Curls
    Ab Crunches

    Day 2:

    Squats
    Bench Press
    Bent Over Rows
    Arnold Press
    Calf Raises
    Tricep Press
    Leg raises
    Reverse Curls

    I'd just have to work out the reps...

    Anyway, you have mail <img src="http://www.massmonsters.com/infopop/emoticons/icon_smile.gif" alt="Smile" width="15" height="15"><!--graemlin:-->

    -Diabolik

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