HIT workout

Derelict · Post by **Derelict** » Thu Apr 23, 2009 7:02 pm

Lets see if it fits. Not sure if many are too familiar with the high intensity training methods founded by Arthur Jones. But I have recently discovered it myself and decided to put it to the test. Years ago I was doing the regular routines such as 4 sets each exercise at 6-8 reps, things like that. Sadly I couldn't afford gym membership any longer(working college student and all that), so I lost weight, got slim again but now I'm back yay!

So yeah anyways! I tried out HIT training and I have to say I couldn't be happier. I have accomplished more doing 10 weeks of HIT than I have with a year or so of old standard routine.

HIT consists of doing full body exercise per workout. For each exercise you do 1 set at 8-12 reps to temporary muscular failure. I'm sitting on a Monday/Wednesday/Friday routine with cardio in between...between thats such a funny word ain't it? Anyways heres lil workout.

Leg-curl
leg-extenion
Leg-press
calf-raise
dumbell/barbell press
bent-over row(with underhand grip)
lateral raise
shoulder shrug
bent-arm fly
tricep extension
bicep curl
trunk curl

And thats every Mon/Wed/Fri. Plain and simple, I'm in and out of the gym in about 1 hour. Also this is a beginners routine. This is 2nd, the first was slighty different and third will introduce the great deadlift and squat exercises, can't wait.

The only downside to this is that you pretty much have to have a spotter on most of the exercises. So I would be a lot bigger now if I actually had a reliable workout buddy, instead I'm stuck with friend-joe schmo too tired don't want to go.

So there ya have it. I loved this whole system so much I thought I'd share it with you guys. Its a great routine, there were a couple of times I almost puked after an exercise or collapsed on the ground cause its so damn hard lol. Gotta love it.

RK19 · Post by **RK19** » Fri Apr 24, 2009 12:30 am

theres only 2 good exercises in there, the row and the press. all the rest are isolation(and unnecessary ones too) why have 12 exercises that are basically useless when you could be doing solid compound movements with maybe one or two isolations? thats the trouble with these high frequency workouts you will make gains at first for sure then as quickly as you get them youll stall and be back to square one.

the whole point of compound lifts is too recruit as many muscle groups as possible using the one lift-which isolations wont. you will have a better balanced body using mainly compounds.

Derelict · Post by **Derelict** » Fri Apr 24, 2009 2:51 am

I'm not looking into becoming a super sized body building macho machine, I just want to be a bit more fit, and so far I have succeeded. Also this is simply a beginning routine to kind of get me back in the mix of things. I will be implementing deadlift/squats/pulldowns/dips in the next 2 routines, also had shoulder press and pullovers in last routine. Not looking to explode with muscle in the next few weeks. Just takin it sloooooowbwah.

RK19 · Post by **RK19** » Fri Apr 24, 2009 1:22 pm

fair enough, just keep the exercises that end in "curl" and "extension" to a minimum.

magus1 · Post by **magus1** » Fri Apr 24, 2009 4:53 pm

RK19 wrote:fair enough, just keep the exercises that end in "curl" and "extension" to a minimum.

Could you please share which exercises are compound ones, besides bench presses and squats? I'll make sure to include them in workout regime once I hit the gym. :p

Derelict · Post by **Derelict** » Sat Apr 25, 2009 12:20 am

RK19 wrote:fair enough, just keep the exercises that end in "curl" and "extension" to a minimum.

Yeah I get what your sayin, I understand that compound exercises are far superior. Thanks for the tips.

Could you please share which exercises are compound ones, besides bench presses and squats? I'll make sure to include them in workout regime once I hit the gym. :p

I googled this list for ya, it has tons of compound exercises you can pick and choose from. It even has little examples so you can see how they work heh.

http://www.myfit.ca/exercisedatabase/se ... e=Compound

magus1 · Post by **magus1** » Sat Apr 25, 2009 12:28 am

Derelict wrote:
RK19 wrote:fair enough, just keep the exercises that end in "curl" and "extension" to a minimum.
Yeah I get what your sayin, I understand that compound exercises are far superior. Thanks for the tips.

Could you please share which exercises are compound ones, besides bench presses and squats? I'll make sure to include them in workout regime once I hit the gym. :p
I googled this list for ya, it has tons of compound exercises you can pick and choose from. It even has little examples so you can see how they work heh.
http://www.myfit.ca/exercisedatabase/se ... e=Compound

Woah, that's quite a list! Cheers mate, really appreciate it.

RK19 · Post by **RK19** » Sat Apr 25, 2009 2:03 am

magus1 wrote:Could you please share which exercises are compound ones, besides bench presses and squats? I'll make sure to include them in workout regime once I hit the gym. :p

legs=squats,deadlifts,lunges,reverse lunges,stepups

chest=bench press(incline,decline,flat)dips,pushups

back=bb rows,db rows,bentover/chest supported rows,pullups,goodmornings,deadlifts.

shoulders=shoulder press,single arm shoulder press,clean and press

biceps=chinups,hammer curls,reverse curls

triceps= close grip bench,lockouts,diamond pushups,tricep dips

Derelict · Post by **Derelict** » Wed Apr 29, 2009 7:28 pm

All right, now taking into consideration RK19's suggestions I am planning next routine. I was initially implementing more compound exercises but I don't know if I have a decent balance. So heres what I was thinking:

Squats
Deadlift
Bent-over row
Lat pulldown
Straight-arm pullover
Bench press
Military press
Shoulder shrug
Pushdown
Bicep curl
Side bends
Reverse trunk curl

Now I'm looking for a good balance between compound/isolations exercises. Is there anything I could replace the shrugs and pushdowns with. Also the side bends may not be needed but meh, still debating. I'm definitely keeping bicep curl though.

swanso5 · Post by **swanso5** » Wed Apr 29, 2009 10:23 pm

the old HIT program...

1 - good in theory, not great in practice for reasons above and a host of others
2 - the beginner program is still advanced genrally as you need to be able to push yourself to the absopulte limit and further for it to work as you only have 1 set to get it right
3 - it's 40 yrs old so outdated too in regards to muscle balance and such

i even bought one of mike mentzers books when i was an idiot doing bodybuilding stuff (he's his number 1 disciple and brought into mainstram in the 70's)

i wouldn;t do it again either

www.uponlinetraining.com

RK19 · Post by **RK19** » Thu Apr 30, 2009 12:56 am

is all that in the one session?

swanso5 · Post by **swanso5** » Thu Apr 30, 2009 1:04 am

yep, overtraining city

www.uponlinetraining.com

RK19 · Post by **RK19** » Thu Apr 30, 2009 1:10 am

i used to get the bus there till i found a better route

Derelict · Post by **Derelict** » Thu Apr 30, 2009 4:14 am

And yet another attempt trying to get help fails. Moving on.

RK19 · Post by **RK19** » Thu Apr 30, 2009 2:14 pm

humour is lost on some people....

why has it failed? theres everything you need to know on the posts above exercise- wise. full body must consist of:

upper body push=bench press,pressup,shoulder press etc

upper body pull=bb rows, db rows,chinups,pullups etc

squat/deadlift variation=front squat,hack squat,stiff legged deadlift,romanian deadlift

single leg exercise= lunges, reverse lunges,stepups etc.

you only need one exercise per muscle group.