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I have never been a 'high-volume' trainer, but my usual workouts have me in the gym 4 days a week doing about 9-12 sets per bodypart where each part is trained 1x per week. recently i have gotten really into HIT training, after having read a bunch on DC, Mentzer, Yates, and other lesser known pros on other boards, i'm gonna give it a go. I'll be training only 3 times per week, doing a very breif, very intense, routine. it will go like this....
m- chest/tris/shoulders
barbell bench - warm-ups, 1 workset.
hammer incline - wamp up, 1 workset
flys - 1 workset
dips w/weight - 1 workset
straight-bar pushdowns - 1 workset
nautilus lateral raise machine - warm up, 1 workset
hammer strength shoulder press - warm ups, 1 workset.
w-back/bis/abs
deadlifts - warmups, 1 workset (switches to BB rows every other week)
cg pulldowns or hammer pulldowns - warm up, 1 workset
db rows - 1 workset
preacher curls - 1 workset
concentration curls - 1 workset
cable crunches - 1 worset
nautilus ab machine - 1 workset
f-legs/calves
squat - warm ups, 1 workset (alternate with leg press every other week)
leg press - warm ups, 1 workset (feet placed high for more ham requirtment)
leg extensions - 1 work set
standing calve raise - warm ups, 1 workset
sitting calve raise - 1 workset
these workouts last about 45 minutes and are done only 3x per week, but let me tell you, they are brutal! my rep speed is very slow, 2 sec positive, 3 second negative, hold at peak contraction, no momentum at all. at the end of every excercise I add something to really kick it up a notch, either forced reps, slow negatives, or a rest-pause.
I have always been very interested in this form of training, and soon i will know for sure if it works or not. i am currently on cycle so any results will be enhanced to a degree. I am expecting to see some serious strength increases hopefully soon. I will adjust my training according to my results. if i seem to be recovering fast, i'll take out one rest day, and on the other hand if i'm not progressing as well as i should i'll add a rest day, or out a set.
the best part of this training is that i am now mentally able to summon so much more intensity and agression towards my sets, when i know in my head that this is going to be THE ONLY SET OF THIS EXCERCISE FOR AN ENTIRE WEEK! i have no time to fuck around, because if i don't stimulate growth in this one set, i have to wait an entire fucking week to do it again. I am noticing strenght gains from the very first workout just due to this increase agressiveness in my mentality. for example i usually do 220lbs on calve raises with a slow motion with full contraction and a full stretch at the bottom for about 12 reps. so on friday I said wtf i might as well bump it up to 240 because i'm only doing 1 set, anyway I got 16 FULL reps and then 3 or 4 partail reps, just because i didn't listen to my head telling me that i was done. i wasn't gonna be done untill i was physically done, the point where my calve muscles would no longer contract regardless of how strong the message from my brain was.
i'll try and stay posted.
m- chest/tris/shoulders
barbell bench - warm-ups, 1 workset.
hammer incline - wamp up, 1 workset
flys - 1 workset
dips w/weight - 1 workset
straight-bar pushdowns - 1 workset
nautilus lateral raise machine - warm up, 1 workset
hammer strength shoulder press - warm ups, 1 workset.
w-back/bis/abs
deadlifts - warmups, 1 workset (switches to BB rows every other week)
cg pulldowns or hammer pulldowns - warm up, 1 workset
db rows - 1 workset
preacher curls - 1 workset
concentration curls - 1 workset
cable crunches - 1 worset
nautilus ab machine - 1 workset
f-legs/calves
squat - warm ups, 1 workset (alternate with leg press every other week)
leg press - warm ups, 1 workset (feet placed high for more ham requirtment)
leg extensions - 1 work set
standing calve raise - warm ups, 1 workset
sitting calve raise - 1 workset
these workouts last about 45 minutes and are done only 3x per week, but let me tell you, they are brutal! my rep speed is very slow, 2 sec positive, 3 second negative, hold at peak contraction, no momentum at all. at the end of every excercise I add something to really kick it up a notch, either forced reps, slow negatives, or a rest-pause.
I have always been very interested in this form of training, and soon i will know for sure if it works or not. i am currently on cycle so any results will be enhanced to a degree. I am expecting to see some serious strength increases hopefully soon. I will adjust my training according to my results. if i seem to be recovering fast, i'll take out one rest day, and on the other hand if i'm not progressing as well as i should i'll add a rest day, or out a set.
the best part of this training is that i am now mentally able to summon so much more intensity and agression towards my sets, when i know in my head that this is going to be THE ONLY SET OF THIS EXCERCISE FOR AN ENTIRE WEEK! i have no time to fuck around, because if i don't stimulate growth in this one set, i have to wait an entire fucking week to do it again. I am noticing strenght gains from the very first workout just due to this increase agressiveness in my mentality. for example i usually do 220lbs on calve raises with a slow motion with full contraction and a full stretch at the bottom for about 12 reps. so on friday I said wtf i might as well bump it up to 240 because i'm only doing 1 set, anyway I got 16 FULL reps and then 3 or 4 partail reps, just because i didn't listen to my head telling me that i was done. i wasn't gonna be done untill i was physically done, the point where my calve muscles would no longer contract regardless of how strong the message from my brain was.
i'll try and stay posted.
