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?

**Double D** · 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.

**Double D** · 05-27-2007, 05:41 AM

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.

**Double D** · 05-28-2007, 11:09 PM

I do have to say I like the variety.

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