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  1. #31
    OLYMPIAN PTB's Avatar
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    Default Q: for the HITers..... what do you do in the meantime?

    For me, lifting weights isn't just about building muscle, but it also gives me a sense of accomplishment everyday, and helps to relieve stress of everyday life. In a sense, it IS recreational, and I enjoy it.

    For those of you who are working out once or twice per week, what do you do in the meantime? I think I'd have a hard time having all of that time off. I'm sure I could do some cardio on some of those off days, but I with my metabolism, I wouldn't want to do too much to affect any gains I was making.

    For those of you especially who went from high volume to HIT, how difficult was the transition? What did you do to positively fill the time?

  2. #32
    RX MEMBER Con's Avatar
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    Well i think once or twice is too little i think 3 times per week to be perfect.

    Sure once the weights are the main aspect of your life you may feel lost on your off days. You need to find another useful use of your time ideally one that creates money or is recreation in another manner. Weight training should not be your only focus......

  3. #33
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    Quote Originally Posted by Con View Post
    Well i think once or twice is too little i think 3 times per week to be perfect.

    Sure once the weights are the main aspect of your life you may feel lost on your off days. You need to find another useful use of your time ideally one that creates money or is recreation in another manner. Weight training should not be your only focus......
    Con, what does your current training split look like? Is it infrequent like you recommened here? Im just wondering.....

  4. #34
    RX MEMBER Con's Avatar
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    Quote Originally Posted by Mr. Hyde View Post
    Con, what does your current training split look like? Is it infrequent like you recommened here? Im just wondering.....
    Currently in contest prep bro so i train more frequently.
    3 days on 1 day off but my volume is still very low.
    For example my last push work out, i don't include warm up sets.
    Incline db press 150lbers for 12
    Incline db flys 90lbers for 10
    Side laterals 50lbers for 15
    Over head machine press stack with a 45lber attached for 9
    dips with 3 extra plates hanging off me 7 reps
    1 arm laying db extensions 50lb for 12 reps

    My work out generally takes 25-40 minutes. Longer for things like legs as it takes me a while to get to my working sets.

    Off season i train push on mon pull on wed legs on sat.
    I focus on things like deadlifts and free weight squats in the off season.
    Contest prep i drop these in favor for less lower back stressing exercises as i can't do my cardio (i walk for an hour with a 50lb weight jacket in the am and do 20 minutes fast step mill PWO).

  5. #35
    OLYMPIAN PTB's Avatar
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    Well, I'm on my 5th week of my HIT program.

    I'm using Dr. Ellington Darden's "The New High Intensity Training: The Best Muscle-Building System You've Never Tried (Paperback)", pubished in 2004.

    I'm training 3 days per week - Mon, Wed, Friday, 12 exercises. At the end of the program, I'll be down to 2 days per week and 8 exercises.

    It's pretty brutal to be honest. I had to change my workouts from mornings to evenings because I'd be too wiped out to concentrate @ work. Now, I work out, eat (or sometimes I'll even rest a bit, then eat), then go to bed.
    Earlier I posted my worry about missing days, and what do you do in the meantime. I'm not worried anymore, as I feel I need as much rest as possible. The days off are most welcomed.

    My weight has not increased much, but in tracking my workouts, I've gained in strength and or reps each time - the only exception being my arms, which I've plateaued a bit over the last week. I feel harder than I did before. I'm not sweating the weight gain at this time, since I'm seeing positive progress on my lifts.

    The program lasts about a year, and I'm committed to it. The only thing I was thinking of modifying was changing to twice per week, since sometimes I don't feel fully recovered to hit it hard again. You sort of forget about it once you start training, but on a couple of occasions, I did not hit my targets - in fact I regressed. But again, at present, if you look at where I am vs. where are started, I've increased strength/reps dramatically EVERY area.

    By the way, I didn't see any links to Mike Mentzer's underground seminars, done back in '98/99, so I'll post the first one here. It's 12 parts.


    He also has his last video he did with Markus Reinhardt out there as well. Tragically, he died the night it was finished:
    It's a full 71 minutes!!!
    http://clips.team-andro.com/watch/58...r-Hit-Training

  6. #36
    OLYMPIAN PTB's Avatar
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    Sorry I didn't see this posted. Here's the correct link for Mentzer Underground Seminar

  7. #37
    GYM RAT BLUEBARON75's Avatar
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    i'm training the girlfriends mom with this method, she hates me already! hahah, although shes never tried anything like it, its bringing her results

  8. #38
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    Well I just finished my first 6 weeks of my H.I.T. program (Beginner Program 1).

    I haven't gained much weight, but my strength has improved. I did 12 exercises, ONE set to failure, 3 times per week. Here are the results so far:

    MONFRI4/19/20105/28/2010EXERCISESWGHTREPSWGHTREPS1. Leg-Curl Machine402185142. Leg-Extension Machine13012190153. Leg Press Machine27011430124. Straight-Arm Pullover with One Dumbbell5513123105. Bench Press with Barbell220828076. Bend-Over Row with Barbell130720087. Overhead Press with Barbell701015098. Biceps Curl with Barbell5888889. Triceps extension with one Dumbbell40870910. Wrist Curl with Barbell58788611. Standing-Calf-Raise Machine270104201412. Trunk Curl on Floor332062

  9. #39
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    MON FRI
    4/19/2010 5/28/2010
    EXERCISES WGHT/REPS | WGHT/REPS
    ==================================
    2. Leg-Extension Machine 130/12 | 190/15
    3. Leg Press Machine 270/11 | 430/12
    4. Straight-Arm Pullover with One Dumbbell 55/13 | 123/10
    5. Bench Press with Barbell 220/8 | 280/7
    6. Bend-Over Row with Barbell 130/7 | 200/8
    7. Overhead Press with Barbell 70/10 | 150/9
    8. Biceps Curl with Barbell 58/8 | 88/8
    9. Triceps extension with one Dumbbell 40/8 | 70/9
    10. Wrist Curl with Barbell 58/7 | 88/6
    11. Standing-Calf-Raise Machine 270/10 | 420/14
    12. Trunk Curl on Floor 0/33 | 20/62

  10. #40
    RX MEMBER rcp1936's Avatar
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    Back in the Dark Ages 53-58

    My brother and I trained as follows

    "Full body workout 3 times a week"

    1 exercise per body part
    3 sets 8-10 reps
    Each set to failure
    Rest 4-5 minutes between sets or what ever it took to get the same reps on the next set
    When you could get 10 reps two workouts in a row add weight and go back to 8

    If we hit a sticking point we went to a 6-8 rep scheme or changed exercise type

    I went from 129 lbs at 6 ft 1/4 to 176 and was still making gains with NO BF increase in a total of 37 months total training --we took summers off --too damned hot in a cinderblock garage with black roof that was an oven by evening

    My brother went from 5- 9 1/2 116 lbs to 6- 1 1/2 at 187 NO BF increase
    in about 50 months

    Unfortunately I never took pictures at my highest weight which occurred in the winter of 57/58

    Quit lifting --Big Mistake and lost a lot over the years

    My brother kept going and eventually hit 230 but at about 16-18% BF

    There was noway that we took in 2 grams of protein per pound and were damned lucky if it was close to 1 gram and you can see we only had 1 day rest twice a week and 2 days once a week

    We must have had good genetics but we both took after our father who was a real bean pole so I don't know how it happened

  11. #41
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    I'm not a bodybuilder, just an average joe trying to add some muscle, and I have to say the HIT approach has made a world of difference for me. I used to do fairly conventional training, 6 days on, 1 off, 3 different workouts, 60-70 minutes each. I did that for 2 years, and was maybe 30% stronger in all that time. And sick and exhausted a lot. I got frustrated and gave up for a year.

    Then I read Ellington Darden's book this summer and decided to give it a try. 15 minute warmup, 20-30 minute workout, twice a week for 3 months and I have gained about 30% strength in that time, no plateau in sight!

    I think the 2 big things that changed it are the complete exhaustion of the muscle, and the 2-3 days of rest for full healing.

    I do have a question though.You don't seem to talk too much about extra eccentrics here, and for me that seems to make a HUGE difference. I do slow reps, with exhaustion around 4-6 reps, then 1-2 reps with a bit of help, then 2-3 eccentrics only. If I have the energy, I'll drop the weight, do 2-3 full reps and 2 more eccentrics.

    This was the approach I thought Darden (learned from Jones) was advocating, but your descriptions above don't sound quite like this. I'm curious what you think of this routine.

    At any rate, it is working wonders for now!

  12. #42
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    Quote Originally Posted by rcp1936 View Post
    I went from 129 lbs at 6 ft 1/4 ...
    My brother went from 5- 9 1/2 116 lbs ...
    Are these numbers even humanly possible? I was a scrawny teenager and at 6 '0 with no muscle and no fat (I mean hip and rib bones sticking out) I still weight 160!

  13. #43
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    Default High Intensity Training

    I've been doing this for years and have achieved great results. I've always trained to keep fit and cut, and never really cared about being bulky. Only thing I would recommend is using something like Methastadrol or Halo Plex. Methastadrol has helped me get ripped in like two weeks. Halo Plex helps me have more power in the gym to make my workouts longer. You can get them at nutritionarsenal.com or I think supplementwarehouse.com carries them as well. You might be able to find them somewhere else but it might cost you more. Hope this helped.

  14. #44
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    very very important information for nay person who wants to take care of health.Thanks for the posting.

  15. #45
    RX MEMBER lilarnold's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    HiT type training rocks. I do a few more sets, primarily warmups, as I'm older and have become quite strong from years of hitting it. I usually post on the Masters thread, but here's tonites effort which was really hard and left me leveled for a couple hours afterwards, I train 3 x weekly, plus cardio 3 x. .Today's workout. BACK 1. Rack Deadlifts From knee level - w/u bar, 140, 230 x10, 320x6, 410x6, 500x 6) 590 x4, 680 x1, 770 X1, 790 X 4. Rack From top- 590 x 3 to below knee level + 1 neg to bottom. From bottom 500 x1, 550 x 2. 2. Hammer Pulldowns (w/u 1, 2, 3 pl. 4pl x1) 5 plates, 5 pl ea arm x 4 + 2 FR + 2 neg! - left, 3+ 2 FR+ 2 neg right unilaterally. 7 pl x 5 neg ea arm unilaterally- up 45 lbs ea arm!. 3. Cable rows- break in 210x a few. 245 x9. 4. Hammer Shrugs 10 pl ea side+ 35 +25+ 25 lb carriage 1045 x 4, x 5!. ------------- BICEPS ----------------------------------------- 5. Macnine Curls - 190 x 5 neg ea arm. Stack 220 x bilaterally Great workout! Hard and very heavy. BW 257 before.

    i know this is a little old of a post but this is NOT HIT training. i counted over 20 sets for back. just so people who are reading this this is not heavy duty training. this is volume training

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