H.I.T. again ... reconsidering new program

[NFG123]

Rethinking the matter ... HIT ... analyze this

Albeit, I've had NO success with this style of training. I'm thinking about giving it a go again this month just to switch things up a bit. Critique this split all you like, suggestions are good. Also, realize Im using the exercises that work best on my body.

Monday: Chest, Shoulders, Triceps

(HIT style, 2 second concentric, 4 second eccentric)

Incline Bench: 6-10 reps
Flat Dumbell Press: 6-10 reps
Seated Military Press: 6-10 reps
Dumbell Side Laterals: 8-10 reps
Lying Tricep Extensions: 6-10 reps
(Ab work)

Wednesday: Back, Traps, Biceps

(HIT style as above)

Bentover Rows: 6-10 reps
Close-grip Pulldowns: 6-10 reps
Deadlifts: 6-8 reps
Dumbell Shrugs: 8-12 reps
Cambered Bar Curls: 6-10 reps

Friday: Legs

Squat (2 sets): 8-10 reps
Leg Extensions: 6-10 reps
Stiff-legged Deadlift: 6-8 reps
Seated Calf Raises: 8-12 reps
Standing Calf Raises: 8-12 reps
(Ab work)

I don't think there is any possible way on God's green earth this would lead to a state of OVERTRAINING. I am 20, get buttloads of sleep and eat 4000 calories a day. My main concern is UNDERTRAINING. Will this be the appropriate volume I need to stimulate sufficient hypertrophy?

--New Guy

 

[diamonddiceclay]

h i t is not used by any pros-so I'd advise you not to do it

 

[BIGEDD]

diamond have you never heard of Dorian yates 6x mr.olympia. Aaron madderon,claude groulx all insist on heavy low reps!

 

[gzeus69]

diamond have you never heard of Dorian yates 6x mr.olympia. Aaron madderon,claude groulx all insist on heavy low reps!

Doing sets of heavy weight, low reps is very different from H.I.T. training. H.I.T. is one set to failure - move to the next excercise.

As far as the original question - I was under the impression that when employing the H.I.T program, there is a 4 - 6 day rest period between training days - not between body parts. Your schedule under such principles would be considered over training. I watched the H.I.T. video and the guy Mike is training actually skips 8 days between workouts.

I personally use conventional methods and didn't have much success with my brief attempt at H.I.T.

 

[needleboy]

I use HIT and gained 36 pounds of muscle last cycle!

Use a 4/4 count on reps a ste per exercise of 12 or more- TO COMPLETE FAILURE, and 2 exercises per body part. Whole workout including abs should take 30 min. your split looks good!

Failure in when the muscle will not do the motion anymore, not when you think your done or tired, success will depend alot on your ability to push thru the pain barrier.

Good luck!

PS anyone ever see pics of Mike Mentzer, Frank Zane, Frank Calta, or Arthur Jones?? Not to mention Yates!

 

[South of the border]

NFG,

If you are looking to training input, look up litterature from Suart McRoberts.

PM me if you need some specific book recommendations.

 

[Gambler]

I have found that this style of training does not work for me.

If you read some of Yates quotes you will read tht he claims that it took him many years (10+) to develop the intensity necessary to make great gains on the type of program. Yates also did 4 or 5 pyramid "warm up" sets prior to his 1 "true" set.

See how your body responds - most people seem to find traditional training works best.

 

[NFG123]

H.I.T. it in

Thanks guys,

15 seconds to complete the last rep! That is crazy. On my last rep today of the military press, it took about 6 seconds to complete the concentric phase, then I tried to lower it with 4 second eccentric phase--and my muscles collapsed! That was intense! Also, I noticed I've had to back off on the weight about 25% because of the difference in style of training. I definitely feel the "pain" barrier. This is not for sissies! I talked to the biggest guy in our gym "eric." HUGE black guy-very nice-he said the main problem with this type of routine is overtraining. He said he has used it and it worked-somewhat well for him, but to be extra careful of not overtraining.

More thoughts,
NFG

 

[nautica]

I think your split looks fine. The main thing to remember with this type of training is INTENSITY. You will only get out of it what you put into it.

Nautica