And now for something completely different

Witchblade · 05-25-2007, 07:04 PM

And I'm not talking about Monty Python here. This is about a new program I came up with.

3/week low volume, high intensity (to/near failure), high frequency, nearly full compound total body training. Goal: break plateau, refreshing program, fun, hyperthrophy.

Basically each day consists of a lot of compound exercises, doing just 1 set to/near concentric failure (not as heavy as HIT) or 2 sets near failure for less safe exercises. The load is pretty random. I just pick a weight that lies between my 5-12RM. Exercise order is switched everyday and at least 1 exercise per day gets a special treatment. Negatives, beyond failure set, slow eccentric, etc. I've just taken a full week off and after about 4 weeks I'm taking another full week off.

Monday
DB Bench press 1x
Bentover row 2x
Pullup 1x
DB Military press 1x
Squat variation 2x
Deadlift variation 2x
Calves 1x
Externally rotating face pull 1x
Chins 1x

Wednesday
DB Bench press 1x
Bentover row 2x
Pullup 1x
DB Military press 1x
Squat variation 2x
Deadlift variation 2x
Calves 1x
Externally rotating face pull 1x
Close grip bench 1x

Friday
DB Bench press 1x
Bentover row 2x
Pullup 1x
DB Military press 1x
Squat variation 2x
Deadlift variation 2x
Calves 1x
Externally rotating face pull 1x
Leg abuction 1x
Core 2x

Trash it? Enlist it? Fun? Retarded?

Thanks in advance.

**P-funk** · 05-25-2007, 07:07 PM

to many exercises if you are going to try and go balls out to failure. there is a reason that the HIT guys did short training sessions with low volume.

Witchblade · 05-25-2007, 07:22 PM

I'm not going balls out, but the intensity is pretty high. The set ends when I think I can't complete another rep. I could probably do 1 more with less than perfect form though. It's like HST meets HIT. Volume is half of a standard fullbody program.

Would that still be too taxing?

**P-funk** · 05-25-2007, 07:57 PM

try and and see.

Witchblade · 05-26-2007, 08:02 AM

All right, I'll see how it goes. Thanks.

Anyone else got any comments?

Malley · 05-27-2007, 01:32 AM

I am with P to many exercises. I see alot of them are only 1 set, but still alot of volume. But maybe you repsond to high volume?

Valias · 05-27-2007, 05:17 AM

I wouldn't say it was high volume.

Malley · 05-27-2007, 05:41 AM

Quote:

Originally Posted by Valias

I wouldn't say it was high volume.

Yeah maybe I didnt look at it to closely. 12 sets for a workout isnt bad at all.

mboylan86 · 05-28-2007, 07:21 AM

tell me how you get one mate, im thinkin of nickin it

Witchblade · 05-28-2007, 07:33 AM

I've done 2 of those workouts now and I like them. Short and intense, but nothing that makes you dread your next workout. Lots of variety and you can move big weights. I did sets of 15 for the chins and close grip bench because I was really fatigued already and didn't want to push it.

Anyway, I'll see how it goes as far as results are concerned and adjust the program accordingly if I think I'm going to burn out too quickly.

Malley · 05-28-2007, 11:09 PM

I do have to say I like the variety.

05-25-2007, 07:04 PM	#1
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,365 Photos: 2	And now for something completely different And I'm not talking about Monty Python here. This is about a new program I came up with. 3/week low volume, high intensity (to/near failure), high frequency, nearly full compound total body training. Goal: break plateau, refreshing program, fun, hyperthrophy. Basically each day consists of a lot of compound exercises, doing just 1 set to/near concentric failure (not as heavy as HIT) or 2 sets near failure for less safe exercises. The load is pretty random. I just pick a weight that lies between my 5-12RM. Exercise order is switched everyday and at least 1 exercise per day gets a special treatment. Negatives, beyond failure set, slow eccentric, etc. I've just taken a full week off and after about 4 weeks I'm taking another full week off. Monday DB Bench press 1x Bentover row 2x Pullup 1x DB Military press 1x Squat variation 2x Deadlift variation 2x Calves 1x Externally rotating face pull 1x Chins 1x Wednesday DB Bench press 1x Bentover row 2x Pullup 1x DB Military press 1x Squat variation 2x Deadlift variation 2x Calves 1x Externally rotating face pull 1x Close grip bench 1x Friday DB Bench press 1x Bentover row 2x Pullup 1x DB Military press 1x Squat variation 2x Deadlift variation 2x Calves 1x Externally rotating face pull 1x Leg abuction 1x Core 2x Trash it? Enlist it? Fun? Retarded? Thanks in advance.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-25-2007, 07:07 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	to many exercises if you are going to try and go balls out to failure. there is a reason that the HIT guys did short training sessions with low volume.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-25-2007, 07:22 PM	#3
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,365 Photos: 2	I'm not going balls out, but the intensity is pretty high. The set ends when I think I can't complete another rep. I could probably do 1 more with less than perfect form though. It's like HST meets HIT. Volume is half of a standard fullbody program. Would that still be too taxing?
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-25-2007, 07:57 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	try and and see.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-26-2007, 08:02 AM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,365 Photos: 2	All right, I'll see how it goes. Thanks. Anyone else got any comments?
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-27-2007, 01:32 AM	#6
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I am with P to many exercises. I see alot of them are only 1 set, but still alot of volume. But maybe you repsond to high volume?

05-27-2007, 05:17 AM	#7
Valias Registered User Join Date: Jul 2006 Location: Brisbane Posts: 256 Photos: 5	I wouldn't say it was high volume.
	"I'll eat all the damned Ham, Cheese, Tomato, Onion toasted sandwhiches I want." -Val

05-28-2007, 07:21 AM	#9
mboylan86 Registered User Join Date: Apr 2007 Location: Ireland Posts: 142	tell me how you get one mate, im thinkin of nickin it

05-28-2007, 07:33 AM	#10
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,365 Photos: 2	I've done 2 of those workouts now and I like them. Short and intense, but nothing that makes you dread your next workout. Lots of variety and you can move big weights. I did sets of 15 for the chins and close grip bench because I was really fatigued already and didn't want to push it. Anyway, I'll see how it goes as far as results are concerned and adjust the program accordingly if I think I'm going to burn out too quickly.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-28-2007, 11:09 PM	#11
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I do have to say I like the variety.

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