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After taking about 6 months off from the gym for personal reasons, i decided to get back into it. I started with an HIT style work out, and in the past 3 weeks (9 workouts) ive gained 3 pounds. I most likely gained that weight from being really unconditioned, but i noticed i LOOK better, and ive gained strength, as far as HIT lifting goes. Ive stuck to the basics with the 4-6 second eccentric motion, though i do about 1-2 seconds on the way up. 1-3 sets per muscle, until failure. I judge failure by when I cant get any more contractions with perfect form, then I cheat a bit, with some exercises like curls shrugs etc. Ive added drop sets and static holds. I also pause for 1 second at the peak of contraction on most exercises, just to make sure i have full control over the weight. I aim for 8 reps, when i can get that I go for more reps the next workout, once I get to 12 reps, I add 5-10 pounds. This is what my workout looks like.
Squats - 1x8-12 - pause for 1 second at the bottom
Leg press - 1x8-12 - decrease weight, add more reps
OR
leg ext - same as above
Stiff leg dead - 1x8-12 - pause at the bottom for a stretch
leg curl - same as leg ext
Calf raise - 1x15-20 - 2 second pause at the top, drop set
Chest fly - 1x8-12 - right after that i go to a static DB hold at 90 degrees for 30 seconds, followed by a DB stretch for 30 seconds
Machine press - optional
Pull down - 1x8-12 - right after i decrease the weight by 50% and i bring the bar to my chin to hold it for 30 seconds, followed by hanging from a chinning bar for as long as possible
Seated row - 1x8-12 - drops sets
Shrug - 1x8-12 - hold at the top for 2 seconds
Seated military - 1x8-12 - followed by a DB static hold at 90 degrees for 30 seocnds
Side/front raises - optional
Overhead BB Ext - 1x8-12
Negative only dips - 4 second negatives until failure
BB curls - 1x8-12
optional bicep exercise with a drop set
static barbell holds at 90 degrees for 30 seconds
All of this takes about 40-50 minuets. Im growing to like this style, I think itll be a few more months until I go back to power lifting, im having too much fun gaining as of right now. I hope it continues for the next few weeks.
My diet is simple, eat everything, haha. With the exception if high fatty foods.
Squats - 1x8-12 - pause for 1 second at the bottom
Leg press - 1x8-12 - decrease weight, add more reps
OR
leg ext - same as above
Stiff leg dead - 1x8-12 - pause at the bottom for a stretch
leg curl - same as leg ext
Calf raise - 1x15-20 - 2 second pause at the top, drop set
Chest fly - 1x8-12 - right after that i go to a static DB hold at 90 degrees for 30 seconds, followed by a DB stretch for 30 seconds
Machine press - optional
Pull down - 1x8-12 - right after i decrease the weight by 50% and i bring the bar to my chin to hold it for 30 seconds, followed by hanging from a chinning bar for as long as possible
Seated row - 1x8-12 - drops sets
Shrug - 1x8-12 - hold at the top for 2 seconds
Seated military - 1x8-12 - followed by a DB static hold at 90 degrees for 30 seocnds
Side/front raises - optional
Overhead BB Ext - 1x8-12
Negative only dips - 4 second negatives until failure
BB curls - 1x8-12
optional bicep exercise with a drop set
static barbell holds at 90 degrees for 30 seconds
All of this takes about 40-50 minuets. Im growing to like this style, I think itll be a few more months until I go back to power lifting, im having too much fun gaining as of right now. I hope it continues for the next few weeks.
My diet is simple, eat everything, haha. With the exception if high fatty foods.
