HIT Routine

[Lost]

I was readin some stuff from teenbodybuilding.com cuz i wanted to make a new workout routine, and i read about HIT.
It basically said u do the heaviest weight possible with 1 set for each exercise.
Therefore ur workout should be very quick.
I was thinkin bout doin a 2 day split of that like this(by the way, still no cardio, cuz i still need to get more mass):

DAY 1
Back- Deadlift, Lever Front Pulldown(if they have it), Chin-up
Shoulders- Military Press, Lateral Raises
Traps- Dumbbell Shrugs
Biceps- Barbell Curls, Incline Dumb Curls
Abs- Ab Machine, Leg Raises, 180's, Vacuum, Hold till failure 6 inches Crunches (lol i dont know the name so i just put words together to describe it)

Actually that workout doesnt look like it would only take 15 minutes LOL.

Day 2
Chest- Bench Press, Decline Flyes
Triceps- Lying Triceps Ext, Pushdowns
Legs- Squats, Leg Ext, Leg Curls
Calves- Standing Calf Raises, Seated Calf Raises <- ive already done these in my past 2 workouts so i was wonderin if yall know anything else for calves?

Anyone have any comments? What do you think of the routine?

 

[Soshyopathe]

The workouts aren't supposed to be that short. You only do 1 set of each excersize, but you do many excersizes and do them intensely.

 

[semag]

Why are you doing 5 ab exercises, and only 3 exercises for much bigger muscles like your back and legs??? I'd say do 2 or so ab exercises, high weight low rep.... say decline crunches with a 45 plate, and maybe vertical crunches with a pull down machine, where you're on your knees and you pull the tricep extension rope to your ears, and then do crunches down.

 

[Lost]

alright, so is a 2 day split good for HIT, or should it be just once a week?

what other exercises do u think i should add? and what is good for calves cuz ive alrdy done those exercises listed there b4

 

[enkai]

Make sure that you goto faiulre on all three strenths...Negative, Static, and Positive...You're the strongest in you negative and that's where most of the micro tears occur, causing the most growth and will make you the most sore aswell.

 

[Lost]

Negative, Static, Positive....what does all that mean lol?

 

[Templeton]

Proper HIT as championed by Arthur Jones, Casey Viator, Mike Mentzer etc will fry your nervous system and not do a lot else. Forget it. Esp at your age.

 

[FlyGuy]

You should read the guide to bulking up and use that routine. Its the same routine I hear people advise over and over and over. Check out www.skinnyguy.net he uses the same sort of routine and the results speak for themselves.

 

[enkai]

H.I.T will not fry your CNS out because you take so much days apart and you allow adequate rest, the positive, negative, and statics are this...when you can push the bar up thats positive, it's going to the direction you want it to go, when no longer you can push it out, have someone spot you back up and you slowly lower the bar back down under control, you should lower it under control even when you are pushing, do not use momentum when you do reps, for example...when you do bench, go down slowly, hold the bar for one second one quarter of an inch above your chest, then go up, do this untill you can't anymore...you should get about 8 reps total, because you should use heavey weight, static strenth is when you can not holdthe bar in a single poisition anymore...going to faiulre on all three strengths is the only way to goto total failure.

Arthur Jones and Casey Viator do it a bit differnet then mentzer, they are the first ones to come up with the whole idea, Mentzer changed it around and made it famous.

 

[Templeton]

Originally posted by enkai
H.I.T will not fry your CNS out because you take so much days apart and you allow adequate rest, the positive, negative, and statics are this...when you can push the bar up thats positive, it's going to the direction you want it to go, when no longer you can push it out, have someone spot you back up and you slowly lower the bar back down under control, you should lower it under control even when you are pushing, do not use momentum when you do reps, for example...when you do bench, go down slowly, hold the bar for one second one quarter of an inch above your chest, then go up, do this untill you can't anymore...you should get about 8 reps total, because you should use heavey weight, static strenth is when you can not holdthe bar in a single poisition anymore...going to faiulre on all three strengths is the only way to goto total failure.

Arthur Jones and Casey Viator do it a bit differnet then mentzer, they are the first ones to come up with the whole idea, Mentzer changed it around and made it famous.

HIT will work for a minimal period of time - probably more to do with a change in stimulus than any inherent strength in the method of training. All well and good for Mike Mentzer to champion it with his superior genetics as he would have grown on any training regime and of course he was chemically enhanced. Furthermore, those who witnessed Mentzer training observed that what he espoused and what he actually did were two different things anyway. It will in my view, stress the central nervous system too much - having trained this way myself about 10 years ago and I certainly would not recommend it to a novice of 17 yrs old. More advanced trainees may benefit from it to an extent but should keep it to periods of about 4 weeks max.

 

[Lost]

im not really sure i understand why its bad for me... i mean isnt it the same as any other routine except u only do 1 set and u do max weight?? i mean ur gonna go to ur max weight anyways in a regular routine.. only u do more sets before it...

 

[Templeton]

You do whatever routine you like Lost. Would be very surprised if you are able to generate the intensity needed for HIT though and if you would stick to it until you found it worked for you or as is more likely that it was the wrong choice but hey, go for it. Still a flawed training method in my view.

 

[enkai]

Originally posted by Templeton
HIT will work for a minimal period of time - probably more to do with a change in stimulus than any inherent strength in the method of training. All well and good for Mike Mentzer to champion it with his superior genetics as he would have grown on any training regime and of course he was chemically enhanced. Furthermore, those who witnessed Mentzer training observed that what he espoused and what he actually did were two different things anyway. It will in my view, stress the central nervous system too much - having trained this way myself about 10 years ago and I certainly would not recommend it to a novice of 17 yrs old. More advanced trainees may benefit from it to an extent but should keep it to periods of about 4 weeks max.

Yes you are right about Mentzer being a juiced up guy and he was a heavy smoker, thus not the healthiest guy in the world, I also heard rumors from people who trained with Mentzer in california in his prime days that he did not use the HIT system, he just made money off of it, but that's all I will leave it at that...A rumor is a rumor, and I'll leave it at this...I myself dislike H.I.T but I do like the theories tho it's a very interesting thing to read...I'm 19 years old now, and I went from 220 lbs to 265 lbs mostly solid muscle in the last seven or so months of training, now I'm cutting...I dabbled in HIT, but back when I did it, I did not understand the whole concept and could not generetate enough mental force to push myself to the edge...but yeah and onto note that..It's very easy to injure yourself when you are doing HIT type of training, Dorian yates used a modified version because it is very hard to train the whole body in one session or half of it with extreme intesntity, so he did it as other things but just with hit theories and it worked well for him. I don't think that it will work for a minmal amount of time as long as you increase the intesntity and the weight being lifted your body has no choice but to adopt to the stress placed upon it.

 

[Templeton]

Yes Enkai, I too like the theory of it. So did Lee Labrada if I recall and I think he hit (no pun intended!) upon a good adaption of it.

You mentioned the mental intensity required and I think that is key. That's why I think it is totally inappropriate for a novice like lost.

Great stats by the way.

 

[Lost]

im still unclear, wouldnt u be doing that high weight in a normal workout anyway, on one of ur last 2 sets...? so whys it different?
heres what my routine looks like atm.. havnt tried it yet(links about how to do the exercises are attached)

DAY 1:
Shoulders- Military Press(http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html), DB Rear Lateral Raises(http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html), Dumbbell Upright Row(http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html)
Traps- Dumbbell Shrugs
Biceps- Barbell Curls(http://www.exrx.net/WeightExercises/Biceps/BBCurl.html), Incline Dumb Curls(http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html) , Reverse Bicep Curls

DAY 2:
Back- Deadlift(http://www.stumptuous.com/baddl.html), Lever Front Pulldown(http://www.exrx.net/WeightExercises/LatissimusDorsi/LVFrontPulldown.html), Chin-up(http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html)
Legs- Squats, Lunges to failure(http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html), BB Hip Extension(http://www.exrx.net/WeightExercises/Hamstrings/BBHipExtension.html)
Calves- DB Reverse Calf Raise(http://www.exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise.html), Smith Standing Leg Calf Raise(http://www.exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise.html)

DAY 3:
Chest- Bench Press, Decline Flyes, Chest Press (http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html) (http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html)
Triceps- DB Lying Triceps Ext (http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html), Pushdowns(http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html), Skullcrusher
Abs- Ab Machine

 

[Lost]

actually i just got some equipment so i can workout @ home.. so i might have to change the routine again lol.... its a nice bench.. has safety's,preacher thingy..lat pulldown thing.. leg curl... incline,decline,regular....also has place that u can put the weights on.. and i got a bar with weights and 2 adjustable dumbbells with comfortable handles got it at sports authority.. thy had a sale today.. so all together it was 250 dollars!!! great deal for all that.