Reply With Quoteto 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.
And now for something completely different
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05-25-2007, 07:04 PM #1Succinct ELITE MEMBER
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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.
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05-25-2007, 07:07 PM #2Patrick ELITE MEMBER
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Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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05-25-2007, 07:22 PM #3Succinct ELITE MEMBER
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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?
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05-25-2007, 07:57 PM #4Patrick ELITE MEMBER
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try and and see.
Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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05-26-2007, 08:02 AM #5Succinct ELITE MEMBER
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All right, I'll see how it goes. Thanks.
Anyone else got any comments?
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05-27-2007, 01:32 AM #6Senior Member ELITE MEMBER
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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?
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05-27-2007, 05:17 AM #7Registered User
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I wouldn't say it was high volume.
"I'll eat all the damned Ham, Cheese, Tomato, Onion toasted sandwhiches I want." -Val
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05-27-2007, 05:41 AM #8Senior Member ELITE MEMBER
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Yeah maybe I didnt look at it to closely. 12 sets for a workout isnt bad at all.
Originally Posted by Valias
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05-28-2007, 07:21 AM #9Registered User
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tell me how you get one mate, im thinkin of nickin it
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05-28-2007, 07:33 AM #10Succinct ELITE MEMBER
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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.
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05-28-2007, 11:09 PM #11Senior Member ELITE MEMBER
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I do have to say I like the variety.
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