Just looking for some advice on the exercises and the plan i've got to make sure i've understood HIT properly.

I'll be training 3 days a week, but using a 4 day split.

Back, Rear Delts
Deadlift (1 warm-up set, 1 moderate, 2 heavy sets)
Wide Grip Pull Ups (1 warm-up, 1 set to failure)

Bent Over DB Row (1 warm-up, 1 to failure)
Bent Over DB Laterals (1 warm-up, 1 to failure)

Chest, Biceps
Bench Press (1 warm-up set, 1 moderate, 1 to failure)
Incline DB Flyes (1 warm-up, 1 to failure)

Barbell Curls (1 warm-up, 1 to failure)
Hammer Curls (1 warm-up, 1 to failure)

Legs
Squats (1 warm-up, 2 moderate, 1 to failure)
Lunges (1 warm-up, 2 heavy sets)
Calf raises (2 sets to failure)

Shoulders, Traps, Triceps
Dips (1 warm-up, 1 moderate, 1 to failure)
CGBP (1 warm-up, 1 to failure)

DB Arnold Press (1 warm-up, 1 to failure)
DB Lateral Raise (1 warm-up, 1 to failure)
Shrugs (1 to failure)

All lifts with 3+ second negatives and explosive positives.

I promise to reply to this but have to do it later as at work

I've got 2 heavy deadlifts in there because I don't think it's an exercise you can really do safely to failure.

It looks ok mate
I would do deads last on back day. That way the back is really warm and you will still be strong.
Chest i would add in some sort of incline pressing first if possible.
Shoulders should be done first, then traps then tris. If you do tris first your delts will be fried and you delts won't get worked properly.
Hope this helps?
Don't forget to warm up properly. Get that heart rate up and get the blood flowing

Eh...

What is HIT = High Intensity Training,

Could you give me a breakdown in terms of Sets, Reps, Frequency, Volume, Intensity, Total Muscle Groups, Total working sets, exercises, Rest (between workouts, between sets).

Good luck with your Training

Wardie wrote:Just looking for some advice on the exercises and the plan i've got to make sure i've understood HIT properly.

I'll be training 3 days a week, but using a 4 day split.

Back, Rear Delts
Deadlift (1 warm-up set, 1 moderate, 2 heavy sets) Do last as Galt says
Wide Grip Pull Ups (1 warm-up, 1 set to failure)

Bent Over DB Row (1 warm-up, 1 to failure)
Bent Over DB Laterals (1 warm-up, 1 to failure)

Chest, Biceps
Bench Press (1 warm-up set, 1 moderate, 1 to failure) Do inclines instead. I'd go with DB or Smith
Incline DB Flyes (1 warm-up, 1 to failure)

Barbell Curls (1 warm-up, 1 to failure) I recommend incline db's curls to isolate, then bb or hamers
Hammer Curls (1 warm-up, 1 to failure)

Legs
Squats (1 warm-up, 2 moderate, 1 to failure)
Lunges (1 warm-up, 2 heavy sets)
Calf raises (2 sets to failure)

Shoulders, Traps, Triceps
Dips (1 warm-up, 1 moderate, 1 to failure) shoulders before triceps
CGBP (1 warm-up, 1 to failure)

DB Arnold Press (1 warm-up, 1 to failure)
DB Lateral Raise (1 warm-up, 1 to failure)
Shrugs (1 to failure)

All lifts with 3+ second negatives and explosive positives.

I hope this helps

This looks like fun - might give this a go while on the epi next month. What are the overall benefits of this approach?

Thinking though, I train alone so would be wary of going to failure on CGBP and the like... Any tips on that?

Thanks a lot guys, great help.

My back really didn't like my off form on the deadlifts the other day, that and the fact i've been badly i'll have made me decide to finish HST early and take a week off.

I'll come back and start HIT next week. Although i'll without a doubt be doing HST again!

upright wrote:
Thinking though, I train alone so would be wary of going to failure on CGBP and the like... Any tips on that?

CGBP ??

Close grip bench press

So you think there's enough volume there considering body parts will only be getting hit every 9 days?!

Plenty mate. Recovery is most important with HIT. I know you dont belive it at this point but look at my pics im built on HIT

I know, it just seems quite drastic going from something like HST to this, the volume is so different.

I'm going to start on Thursday, probably quite light and really get some solid form going along with slow negatives and making sure I feel the muscle i'm training. I've become a little complacent at this as of late and have just focused on moving the plates.

I'm looking forward to it!

Watched the first half of the John Hodgson DVD. Pretty decent, he's got a fair bit more volume but then again he is pre-contest, not natural and a pro. I will not be using forced reps like he is, at least not for the first 4-6 weeks.

How long do you recommend training like this for? I was thinking 10 weeks and then a week off?

base how long you train without a break on poundage progression. Once you plateau then its time for a break. i find that i can go for a long time without plateauing because of the 9 day rest between each workout allowing me to be fully recovered and ready to make progress. at the beginning of this you might find you can make crazy progress over the first month maybe!

regarding the program, i personally prefer an extra angle in there for training back and one or two isolators wouldnt do any harm. see how you go with that for a few weeks. stick with the "core2 of exercises and dont be afraid to change little bits to suit.

make sure you hit it really hard and intense. every workout.

have a look at dorian yates blood and guts clips on youtube. when you see the intensity this guy trained at its inspiring. none of this branch warren shit

http://www.youtube.com/watch?v=x6OGMjwKEgM

you can really see the intensity in this one

http://www.youtube.com/watch?v=crc_0IfLqBE

Rab

I'm just not too confident at the moment that one set to failure on Incline DB Press and one set of Flyes is really enough stimulation for my chest to warrant 9 days of recovery!

Wardie wrote:I'm just not too confident at the moment that one set to failure on Incline DB Press and one set of Flyes is really enough stimulation for my chest to warrant 9 days of recovery!

maybe it will be, maybe it wont.

personally i would do the following for chest

incline db - 3 warmups, 1 working set
flys - 1 warmup, 1 working set
flat db - 1 set to failure

Even if all you do is incline and flys... as long as you make it very intense and can improve workout to workout with the weight or reps then what does it matter how many sets, reps or style of training you are doing? you might find that with an abbreviated but intense program like the one you have written up allows you to progress faster than you have ever before, then again you might not!

suck it and see!

Rab

I'm going to add one more set to bench like you've said. Then i'll give it a go and see.

I want to start tomorrow, I last trained on Tuesday when I had a funky shoulder and back, then I was ill. I'm thinking I should put it off to Thursday.

I've been feeling really weak though in my muscles, it feels like they are wasting away. I've never felt this before it's weird and horrible.

Thanks for the advice

One final question....

What about the Wide Grip Pull ups?

I remember reading an article which says that chins are actually probably more efficient or just as good at building the lats because you can use more weight due to your biceps being in a better position for contraction.

Would chins add too much bicep volume since i'd be training biceps in the next session? Stick with the wide grip?

If you feel that bad mate have some more time off and eat some more protein to repair

I'll leave it until Thursday so i'll of had 9 days off. I feel perfectly fine health wise, just my muscles are abit funky and feel like they are melting away ha-ha.

Any idea about the question about GALT dude?

Going to go get loads of flame grilled chicken from the co-op in a minute because I brought the wrong sandwiches to work (tuna in brine, makes me sick).

If you doing them for back do chins if you want to hit bis to go underhand and do pullups. I have not done either for a very long time i get a better feel with pulldowns

Wardie wrote:One final question....

What about the Wide Grip Pull ups?

I remember reading an article which says that chins are actually probably more efficient or just as good at building the lats because you can use more weight due to your biceps being in a better position for contraction.

Would chins add too much bicep volume since i'd be training biceps in the next session? Stick with the wide grip?

ive been adding a set of close grip pullups in after wide grip recently.

i think its probably fair to say that you recruit the lats just as much with both but allow the biceps to assist more on the chins.

you could experiment with adding in chins also if you feel your lats need the extra work or you cant uite get the job done with the program you have down already.

Rab

Wardie Hit is not about how much you can do. You need to be in the mind set of i have say 4 exercises today today and that will make me grow i will destroy the weight my mind will take me to failure and i will not break form to do so. You need to bring your A game to the 1 working set that set means everything when your doing it. Intensity is not some fancy technique it comes from your heart. Belive and your will grow

Still unsure about starting tomorrow. I want to and I don't feel sore anywhere...

Hmmmm?????

I last trained a week ago tomorrow.

Take 2 weeks off before you start mate it will do you no harm and you will have fire to train