Hit training plan!

[ddp08]

Hi guys thought i would seek some advice from people on here as i no theres alot of experienced people here. Im basically after some help with a high intensity training programme and would like some help putting one together. My initial plan i thought of is below.

Chest and triceps REST 3 MINS IN BETWEEN SETS

set 1 Incline flyes - pre exhaust with a lightish weight
set 2 incline flyes - triple drop set [each set goin to failure 6 to 8 rep range]

set 1 dumbell bench press - 8 to 10 reps
set 2 dumbell bench press - triple drop set

set 1 tricep pushdown - 8 to 10 reps
set 2 tricep pushdown - triple drop set


Back and biceps

barbell rows - 2 sets x 8

set 1 wide grip lat pulldown - 8 to 10 reps
set 2 wide grip lat pulldown - triple drop set

set 1 deadlift - starting with a weight i can get 10 reps with, work up to 30 reps dropping the weight once i reach failure untill i reach 30 rep target

set 1 chin ups to failure

set 1 bicep curls - 8 to 10 reps
set 2 bicep curls - triple drop set

Shoulders

set 1 side laterals - pre exhaust with lightish weight
set 2 side laterals - triple drop set

set 1 seated barbell shoulder press - 8 to 10 reps
set 2 seated barbell shoulder press - triple drop sets

2 sets of upright rows supersets with shrugs

Legs

set 1 - leg extensions - pre exhaust with lightish weight
set 2 - leg extensions - triple drop set

set 1 - squats - 8 to 10 reps

set 1 - hamstring curls - pre exhaust with lightish weight
set 2 - hamstring curls - triple drop set

set 1 - stiff legged deadlift - 8 to 10 reps

set 1 - calf raise - triple drop set

Thats basically a plan i was going to go by. anyone have any thoughts on this and also there thoughts on hit training?

 

[chucktown04]

What are your stats (age, weight, height), goals, and training history

 

[musketeer]

What are your stats (age, weight, height), goals, and training history

Does not matter. That's a classic HITT routine.

I'd change up the deadlifts:

get your 5RM and do 10.

 

[ddp08]

Ok think that might be better, ill probs give both rep ranges with the deadlift a try. Would you recomend this style of training then? Hoping its going to kickstart some new muscle gains for me. Anyone have any experience of this type of training?

 

[musketeer]

I did it for years and was happy with the results. I once took 6 months off and my weight dropped to 165lb at 6'. I did a hit routine like this or 10 weeks and gained 30lbs of muscle. My diet was PERFECT and I also had every other advantage: worked in a gym, took lots of supps, had no stress, very few late nights/booze sessions... so probably any good intense routine would have worked. I MUCH prefer doing olympic weightlifting and using many of the 5x5 principals to build my strength.

 

[ddp08]

That sounds impressive! i think ive got my diet pretty much nailed on now, been bulking for nearly 2 months now and ive put on 9 pound, hopefully this workout will keep me goin. Ill be trying that Bill Star 5 x 5 routine i think after ive done this.