Thread: soxmuscle: heavy duty HIT

Good stuff sox..looks like your progressing both in the elimination of volume and the weight you are using. I can't wait to see those pictures.

Originally Posted by Duncans Donuts

Good stuff sox..looks like your progressing both in the elimination of volume and the weight you are using. I can't wait to see those pictures.

My back is definitly the strongest bodypart or muscle I have. My back, in terms of weight, is head and shoulders above the rest.

Also DD, I was going to wait for the weekend, but I chose to purchase Dr. Dardens book on Amazon just now. I am pretty excited to read that.

About the pictures, hopefully I can take them tonight. Also, don't expect much of a change, ha, I mean its only been two weeks since I dropped my old routine or marathon as you like to call it.

It's a very good book..you will be intrigued by it. I do not, however, agree with Darden on his belief of full body routines...I don't know how anyone could perform in HIT style for 8 exercises with no rest 3 days a week for a long period of time...

Originally Posted by Duncans Donuts

It's a very good book..you will be intrigued by it. I do not, however, agree with Darden on his belief of full body routines...I don't know how anyone could perform in HIT style for 8 exercises with no rest 3 days a week for a long period of time...

Eh, is there a "better" HIT book?

No, not better. Mentzer's book outlined the philosophy of HIT exceptionally well, but it was that: a philosophy book with a hint of discussion on the GAS (General Adaptation Syndrome) and ignoring of CNS progression. Mentzer is an eloquent writer who spoke with a great logical progression. Maximize your Training is another exceptionally good book that details HIT in all of it's forms, but allows for personal interpretation in formulating your routine.

Originally Posted by Duncans Donuts

No, not better. Mentzer's book outlined the philosophy of HIT exceptionally well, but it was that: a philosophy book with a hint of discussion on the GAS (General Adaptation Syndrome) and ignoring of CNS progression. Mentzer is an eloquent writer who spoke with a great logical progression. Maximize your Training is another exceptionally good book that details HIT in all of it's forms, but allows for personal interpretation in formulating your routine.

Thanks DD.

Here is a picture that I took of me during week one of my new routine. I am hoping to build on this, but I thought I would throw it out there.

I hope I, like Monstar, get commented on my eyes.

Ladykiller eyes.

Originally Posted by du510

Ladykiller eyes.

Thanks for checking out my journal, man.

Originally Posted by soxmuscle

Thanks for checking out my journal, man.

Hey Ive been followin for a little while, checkin in once in a while. Ive been a lurker though.

But I do have to say - youre makin awesome progress, especially with shortening your workouts. More intensity, less time... its a great way to go. Did Dr Darden's book come in yet? Id be curious as to what you think of it.

Originally Posted by du510

Hey Ive been followin for a little while, checkin in once in a while. Ive been a lurker though.

But I do have to say - youre makin awesome progress, especially with shortening your workouts. More intensity, less time... its a great way to go. Did Dr Darden's book come in yet? Id be curious as to what you think of it.

Lowering the amount of sets and reps and raising the level of intensity even after just two weeks has been excellent. If you look back through this past weeks workouts, I have raised weight in a few workouts, and I am loving it. Especially with the new GTA, I am not stuck in the gym all afternoon, so now I have time to play the game and lift where as for vice city it was purely lifting.

Also Mail hasn't come yet today, but most likely I'll get it monday.

Again, thanks for stopping by.

Sunday, October 31st 2004

Internet was down, so here goes for my sunday workout.

Squat:
15 x 145
15 x 155

Deadlift:
15 x 155
12 x 185

Dumbell Step-ups:
10 x 40 lb dumbells
10 x 45 lb dumbells

Leg Extension (machine):
15 x 100
15 x 115
15 x 125

Calf Raise (machine):
25 x 175
25 x 175
15 x 200

Total Sets: 12
Total Time: 66 minutes
Best Set: 15 x 145, squat.

I got the new Dr. Darden book in the mail, and was so excited after reading the first few pages that I got started or atleast tried with the HIT training. I didn't do just 1 set to failure, I tried to do more and thats where I failed.

Like I said earlier, its just a matter of getting accustomed to this type of training because frankly its exactly opposite to what i've been accustomed to doing for over a year now.

Tommorows chest day shall be excruciating, later guys.

Good stuff sox, make sure you understand the inverse relationship between intensity and duration. 66 minutes in the gym is still too long.

Originally Posted by Duncans Donuts

Good stuff sox, make sure you understand the inverse relationship between intensity and duration. 66 minutes in the gym is still too long.

No question. Piling on the sets after I had already done my bit to failure was a horrible idea. I found myself sitting around just trying to get some energy back and that didnt work.

Like I said, im sure we all have this problem on day one of a new completely opposite routine.

Monday, November 8th 2004

Chest:

Bench Press:
8 x 135 +3 negatives w/ spotter
5 x 145 +4 negatives w/spotter

Incline Bench Press:
8 x 95
8 x 100

Decline Bench Press:
8 x 115
8 x 120

Flat Bench, Dumbell Press:
8 x 40's +3 negatives w/spotter

Incline Bench, Dumbell Press:
8 x 40's

Cable Flies:
15 x 120
10 x 140

Close Grip Bench Press:
1 x 105 +4 negatives w/ spotter

Total Sets: 11 sets
Total Time: 42 minutes
Best Set: 8 x 135 +3 negatives w/ spotter

In todays workout, I took some ideas from the recently purchased book by Dr. Darden, and made a workout that I think works for me. The negatives after I had already gone to failure were excruciating and i could feel the pain in my pectorals. I don't know why or how it took 42 minutes, I was cruising or atleast thats what it felt like. It most likely was because every 2 sets I would do a set of weighted sit-ups.

DD will be on my ass for doing more than one set per lift on a couple of excercises, but I did two sets of squats yesterday and loved it only going wrong trying for the third. So thats what I did.

What a difference. I used to be out of the gym at 6:30, now I'm out at 4:30. It's truly amazing.

You are certainly on the right track. With all the extra time you're saving on your workouts, you could get a masters degree .

Originally Posted by Duncans Donuts

You are certainly on the right track. With all the extra time you're saving on your workouts, you could get a masters degree .

Well not really, because all that extra time means going on IM and playing GTA.

Monday, November 9th 2004

Biceps & Triceps:

Barbell Curls:
15 x 80
12 x 85

E-Z Bar Curls:
13 x 80
12 x 85

Hammer Curls:
12 x 40 lb dumbells
8 x 45 " "

Dips:
10 lbs x 15
10 lbs x 12

Cable Pushdowns:
20 x 100
12 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
15 x 40
10 x 50

Total Sets: 12
Total Time: 41 minutes
Best Set: 12 x 85, EZ bar curls.

Solid workout, still getting used to the HIT style. One day I will perfect my routine, I sware. Until then I enjoy busting my balls five days a week, and enjoy adopting some HIT ideas rather than completely adopting the entire routine.

The stronger you get the more you should limit your frequency (days on) if you are really doing hardcore hit...try and work down to a M-W-F split and have a NTF training session once or twice a week

Originally Posted by Duncans Donuts

The stronger you get the more you should limit your frequency (days on) if you are really doing hardcore hit...try and work down to a M-W-F split and have a NTF training session once or twice a week

I am a firm believer of working out more days per week than not. I would most likely cut down to a sunday-monday-wednesday-thursday sort of thing if I ever did cut down.

Also, what is an NTF training session?

NTF is a workout day where you don't train to failure, so to avoid overtraining. Allows you time in the gym but to stimulate muscles that have recovered before the CNS has.

Training to failure, everyone on this board will tell you, is enormously demanding on the CNS...typically your muscles will be recovered well before your CNS has

Originally Posted by Duncans Donuts

NTF is a workout day where you don't train to failure, so to avoid overtraining. Allows you time in the gym but to stimulate muscles that have recovered before the CNS has.

Training to failure, everyone on this board will tell you, is enormously demanding on the CNS...typically your muscles will be recovered well before your CNS has

How would I determine which days to have an NTF training session.

For instance, if i did my chest to failure would I not do my arms or back to failure?

In the Darden book it outlines it well. I don't use them so I don't know, I've considered it though.

Originally Posted by Duncans Donuts

In the Darden book it outlines it well. I don't use them so I don't know, I've considered it though.

Alright Thanks.

Wednesday, November 10th 2004

Shoulders & Traps

Upright Rows:
15 x 80
12 x 85

Shoulder Press:
12 x 40 lb dumbells
8 x 45 " "
3 x 50 " "

Clean:
15 x 90
12 x 100

Standing Military Press:
10 x 75
7 x 85

Shoulder Shrugs:
20 x 155
12 x 185

Lateral Raise (Machine):
7+3 x 65
5+5 x 70

Total Sets: 13 sets
Total Time: 43 minutes
Best Set: 15 x 90, hang clean.

Solid workout. Surprisingly I was tired today, which really was odd considering I had no school today and slept until noon. With that being said, I took it easy for from 12-3 before heading to the gym which probably caused me to feel tired.

I did an excellent set of Smith Machine Negatives to finish my workout, and my guess is that I will place them into my workout the following week for good because I definitly got a great feeling out of them.

Hopefully tommorow's back day can be better than todays shoulder/trap day. I am really looking forward to it.

Thursday, November 11th 2004
Back day was a complete failure.

Originally Posted by soxmuscle

Thursday, November 11th 2004
Back day was a complete failure.

Howso?