My training method.

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not that anyone really cares, but here is how I train. I would like some constructive feedback. I really love pushing movements A LOT hahaha.

Anyways, I do a 4 week rotatio of intensity levels that looks like this:

Week 1 60-65% intensity (certainly no lifting to failure)
Week 2 80-85% intensity (still not failure, but not that fair away)
Week 3 Maximum intensity (failure is a must)
Week 4 Maximum intensity (failure is a must)
And repeat.

some people may think my rotation of intensity is a little more crude than typical loading and deloading methods -- but it works for me and keeps is simple.

the exercsises:

monday
1) Flat bb bench press
2) bb rows parallell to ground
3) Squats
4) Incline db press
5) Lying Tricep extensions
6) db hammer curls

Wednesday
1) standing overhead bb shoulder press
2) wide grip chins (weighted in maximum intensity phase)
3) deadlifts
4) hyper extensions (weighted in maximum intensity phase)
5) one shoulder accesory move (constantly changing -- laterals, upright rows, power shrugs, etc)

friday
1)flat bb bench press
2)db row
3)squats
4)dips (weighted in maximum intensity phase)
5)barbell curls
6)seated/standing calve raise

the rep ranges and number of sets for exercises typically varies, but for most compound exercises, I pyramid -- after warmups it will go something like 10,8,6,4, and 2(if I am feeling really crazy).

So what do you all think?

 

[Madcow2]

1 question - is intensity measured as % of 1RM or some level of preceived effort? (it's a big pet peave I have with HIT since the definition, already in very common use, is meant to be quantifiable and objective rather than subjective and largely useless - yeah I know just me rambling )

In all honesty I don't think there's anything really to fault. In one way you don't want to be too rough because it makes things very subjective hard to evaluate, in another way being to rigid keeps you from finding what works best for you. Things like periodization and instinctive training are massively misused in gyms but there is a lot of value in them.

One thing that might be useful is to start looking back over your journal and calculating some weekly loads for the core lifts over each week. Over time, the goal is to increase your capacity so this might allow you a good reference to base future workouts on. When the reps vary I'm assuming so does the weight per set if each is taken to failure (not sure I'm reading this right) so figuring the total number is a good way to benchmark if you are adjusting these factors later - and still making sure you are increasing capacity over time.

Like I said though, I don't see anything particularly wrong with it and a lot that's quite good. Frankly, if this program was in common use in the gyms people would be a lot bigger and a lot stronger so it's really a question of ensuring progress from a known valid and tolerable starting point and keeping it in synch with your progress and changing demands (i.e. targetting weak points, periods for more specialized training, whatever).