Need a new workout

[Becky]

I have been using HIT for a while now and have not seen much in the way of results. So, I want to try to change things around a little. My primary goal is to increase muscle size.

I currently have Mon., Wed., Fri., and Sat., available to train.

Let me know if you need to know anything else.

Any help would be greatly appreciated.

 

[Gladiola]

Hey Becky,

I can tell you right now you are going to be asked your body fat %, how long is "a while now", how long have you been lifting, what is your diet like, any injuries or other medical concerns, what's your current training split???? etc.

If by "HIT" you are referring to High Intensity Interval Training, then that type of cardio workout won't help you "increase muscle size", no cardio helps you increase muscle (well, not really - not unless you were totally sedentary to start with) - that's not the goal of cardio.

Your best bet to increase muscle & get/stay fairly lean:

clean diet + LIFTING (heavy!) + moderate cardio

I'm sure you'll get lots of help when you post more info! Good luck

 

[Becky]

More Info.

Let me go-ahead and answer some of these questions now.
My body fat is 15.98% (would like to be a little lower).
No injuries or other medical limitations

By HIT, I meant a training system advocated by some over on the train board where you basically train with weights twice a week doing one slow set to failure, going basic movements.

Overall I have been training for a number of years but over the past couple can't seem to make any gains, so I thought I might be overstraining thus the HIT routine.

 

[sysopt]

a press, a row, a squat

pick your favorite press (not incline): do 5 sets

15 12 10 8 6

pick your favorite row: do the same darn thing

then squat! same set and rep thingy

plenty of food and rest time

easy as pie

when your poundages stop increasing, switch the exercise

 

[new@gettinbig]

I am not clear on this idea of lifting 2 times a week??? Heard of HIIT training for cardio...Why not simple basic lifting in a 3-4 day split...heavy one week, light the next week?

 

[NY Muscle]

HIT is like the HEAVY DUTY theory that Mike Mentzer always preached about.... you do each body part like once a week or once every 9 days or something like that, but you goto absolute positive and absolute negative failure on each set. the old cybergenics muscle growth kit had a similar workout routine and i tried it back in college, each set was like hell.

 

[NY Muscle]

let me add its a FULL body workout each time.