|
2002/02/04, 04:26 PM
I was just curious if anyone here trains using HIT/Heavy Duty or a variation of such a training protocol.
I myself do, though it is a slightly modified version, it still is along the same lines, low volume, high intensity.
So far, it has by far proven to get me the best results ever, no matter my goals, be it for mass, or cutting up, for each I just make minor alterations to the program to reach my goal.
|
|
|
|
2002/02/05, 02:01 AM
Look in the power lifting section.
We are talking about building up strength here (85-95% of 1RM) It's good but often peeps are looking for mass (75-85% of 1RM).
All depends on your goals.
Welcome in here by the way.
|
|
2002/02/05, 04:51 AM
I do a "cycle" of HIT about once every 2-3 months. Its great for overall strength gains. I increased my max workset of squats by 45lbs in 4 weeks during one of my HIT cycles.
|
|
2002/02/05, 09:17 AM
Just out of curiosity, what is your modified version Stroyer?
|
|
2002/02/05, 01:24 PM
I do slightly more & I use a split routine:
1-chest-biceps-abs
2-quads-hams-calves
3-off
4-front/side delts-traps-triceps-abs
5-upper back-rear delts-lower back
6-off
I still keep the set low HIT style, but using the above split it enables me to train even MORE intensly as I am doing fewer bodyparts per session.
I should also note I am a BIG believer in pre-exhaustion, though I do not like to think of it as being pre-exhaustion, since I do not superset the 2 ex, I think of it as more of just hitting an isolation ex to really nail the desired muscle first before moving onto the compound exercises & bringing into play the assisting muscles.
Cause think about it, when you train biceps, triceps or calves, you do not do some comfounded compound ex to train them, NO you isolate them & hit them directly...so why not do that for all muscles to some extenet.
An example leg HIT routine may go as follows:
First I do 1-2 very light sets of leg presses to get all the muscles warmed up.
Then onto leg extensions; here I will do 2 warm up sets, then drop the pin way down & go balls out for one heavy duty HIT set hopefully reaching failure in the range of 6-10 reps.
Then onto a compound ex, such as leg press squat or etc.
Lets use leg presses, here I WILL do 1, I like to call "feel" set, just to estimate my strength for the heavy duty HIT set, after the "feel" set I load up the plates & grind out reps to failure again hoping to fail in the 6-10 range.
Now hams, since they are already warmed up I go strait to the heavy sets.
First lie leg curls 1 heavy duty HIT/fail set again to 6-10 reps.
Seated leg curl, same as above for lie leg curl.
Standing calve raise: 1 heavy duty HIT/fail set again 6-10 reps.
Seated calve raise (may or my not do, depending on if I feel my calves are fried enough, if do em, do same as standing raises.
My Quads have always been a bit lagging, so I figured wtf have I got to lose, since startig this protocol I will honestly say, my quads have balloned up in size & strength in no time at all...long live HIT/Heavy Duty in my book.
If anyone has any questions or would like to see my complete routine feel free to email me...though be patient for a reply I get tons o emails a day for training & ? advice + I mod at 3 message boards as well.
Stroyer
|
