gymforlife
Registered
Hi can anyone help me understand and set up a HIT program, i have looked on the net but there seems to be loads of different versions
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HIT training
- Thread starter gymforlife
- Start date
Are you refering to High Intensity Training?
Or High Intensity Interval Training?
Or High Intensity Interval Training?
gymforlife
Registered
High intensity training for body building, am eyeing it up for a future routine
Personally, it's not a great system in my opinion. Do you have goals of competing? If so, chemically or natty?
gymforlife
Registered
no real desire for competing, and im a late teen, so im natty. I wouldnt mind trying a established program in the near future iv looked into some, like 5x5 but thats a program i do not want to do yet, i do plan to do it but next year when i have some strenght training planned. can you recomend any?
Do you do deads, military presses, rows, bench press, back or front squats?
gymforlife
Registered
yh deads, rows, bench, back squats dont do miltary presses use dumbels for shoulders
is that because of a shoulder injury?
gymforlife
Registered
lol actually no i have just always used dumbelles over military i feel it hits my middle delts more, plus my gym doesnt have a military rack if that makes any sense.. so its quite an effort to get the barbell up
Standing military presses with a barbell are IMO a far better exercise than the db press. It's your choice really, but thats my preference.
Anyway, HIT is okay, isnt the end-all-be-all, but if you were to want to design a program using HIT, it would merely consist of a few well made choices of compound exercises. For example, a push day can consist of
back or front squats
incline bench press
dumbbell walking lunges
military presses
a (strictly optional) pressing movement for triceps (either flat bench close grip bench press or weighted tricep dips work well)
Dont forget your calf work-I like to add seated calf press (with a rep range of 3x12-20 for the endurance fibers that are being trashed in this move)
Ab work a crunch will suffice here done 4 sets of 10-15 reps, weighted.
The following day, do a pull style:
Deadlift
barbell rows
face pulls
RDL
barbell curl (strictly optional again)
standing calf raise (done with 4x10 reps)
cable crunch
leg raise from the floor.
The next day, rest and do some low impact cardio for recovery. Thursday and Friday repeat the days above again. Saturday and Sunday, do some light work
The motive behind HIT in terms of sets and reps is that you need to do a few warm-up sets and then after recovering for 90 seconds to 2 minutes, you do an all-out set. Try for the rep range of 6-8 or 8-10.
This is a simplistic way of summarizing the protocol, but you get the idea.
gymforlife
Registered
yh, but now you mention it as not being all the shit its meant to be made up of what program would you say is very gd? i have heard DC training is good but the again i heard hit was gd...
IMO HIT can be effective but it is extremely hard to maintain for an unassisted lifter, most people don't set it up correctly, and most people would have trouble sticking to it because of its simplicity.
I also believe that HIT is not really suited to beginners. IMO most lifters need more repetitions and more frequency to drill form on the basic movements.
I also believe that HIT is not really suited to beginners. IMO most lifters need more repetitions and more frequency to drill form on the basic movements.
bassonjigs
Registered
I also believe that HIT is not really suited to beginners. IMO most lifters need more repetitions and more frequency to drill form on the basic movements.
I agree 100% with the above statement. As a beginner, you need to establish a base for your body and workouts. HIT is for more advanced lifters whose bodies have maximized their potential and need "Shock" Therapy" to induce more muscle growth. Doing the basic 3-4 sets of 6-12 reps of the compound movements for each muscle group will challenge the beginner's muscles enough to induce growth as long as the proper nutrients are consumed. The 5x5 is actually an excellent program for beginners to build up their strength in the core exercises and build muscle. You should really look into the 5x5 program. I would bet most of the established lifters on this site have used the 5x5 program before and have gotten great results from it.
I agree 100% with the above statement. As a beginner, you need to establish a base for your body and workouts. HIT is for more advanced lifters whose bodies have maximized their potential and need "Shock" Therapy" to induce more muscle growth. Doing the basic 3-4 sets of 6-12 reps of the compound movements for each muscle group will challenge the beginner's muscles enough to induce growth as long as the proper nutrients are consumed. The 5x5 is actually an excellent program for beginners to build up their strength in the core exercises and build muscle. You should really look into the 5x5 program. I would bet most of the established lifters on this site have used the 5x5 program before and have gotten great results from it.
I cant understand initializing of words...but I think you're asking me for other advice. Truthfully, Baby Got Back is THE pinnacle of routines, because a) Built devised it, and she knows her shit, and b), it encompasses a varied range of reps and sets. Here's a great setup I did for a client:
Day 1
Standard Deadlift 5x5
Center Grip Pulldown 3x8
Incline Bench Press 5x5
Flat Dumbbell Bench Press 3x8
Standing Calf Raise 3x8-10 (pause and stretch at the bottom)
Cable Ab Crunch 4x10 (Heavy)
Cardio: 20 minutes sprints; 1 minute sprint/2 minute rest pace
Day 2
Front quats 5??5
Step Lunges 3??8
SHELC 3x12-20
Hammer Curls 5x5
Barbell Curl (Medium Grip) 3x8
Low impact cardio, 30 minutes in duration
Day 3
Rest
Day 4
V-Bar Bentover Rows (V handle grip) 5x5
1 arm Dumbbell row 3x8
Rear Flies 3x10 (go light; just a warmup)
Standing Military Press 5x5
Arnold Dumbbel Press 3x8
Seated Calf Press 3x12-20
Leg Raise 3x12
Cardio: 20 minute sprints
Day 5
RDL 5x5
Barbell Good Mornings 3x8
Hack Squat 3x8-12
Weighted Bench Dips (go heavy) 5x5
Skull Crushers 3x8
Cardio: 20 minutes walking or running, low impact.
Day 6
Rest
Day 7
Some cardio activity, at least 20-45 minutes in duration.
thats a good looking routine 
gymforlife
Registered
thanks, i have heard of baby got back and have done some research into it before, il defo give it ago once my current routine has run its course
that does look like a kickin routine ..... my routine is up and I think I will give that one a go
I will let you know
my only thing would be the trying the front and hack squats... I m used the basic squat and deadlift so the new movement will take some used to
but...... always up for an adventure and exciting to try something new
I will let you know
my only thing would be the trying the front and hack squats... I m used the basic squat and deadlift so the new movement will take some used to
but...... always up for an adventure and exciting to try something new
gymforlife
Registered
sounds like my kind of girl....
for some good examples on how to perform the motion properly, go to ExRx (Exercise Prescription) on the Net
Theres many different kinds because its more of an approach than a specific workout. The idea is to go really intense for a short period of time, opposite of training for a marathon. People find it to be more effective and efficient in terms of time. And also its more realistic, because you are more likely to exert a lot of force for a short period like a sprint but not too many of us need to run long distance.
I love it fast and hard (wink) LOL seriously .... when I'm at the gym with my weights I pick about 6 choice movements and really pound it out. its easier to do when you have the mind frame of only doing something hard for a short period. A lot of times I even find myself still going hard pushing past my goal just because ...... I can
If I go to the gym with the mind frame of 'an hour' I tend to keep it light and pace myself not going as hard
If I go to the gym with the mind frame of 'an hour' I tend to keep it light and pace myself not going as hard
Best to stick with compound movements if deciding to do it this way. However, there are better ways of training and I'm not a big fan of not having a plan.
moarwhey123
Registered
HIT is amazing
choose a few exercises per body part
2-3 sets
INTENSE SETS!
go to failure
choose a few exercises per body part
2-3 sets
INTENSE SETS!
go to failure
showtime104
Registered
Ive been doing a HIT routine my college baseball coach set up for me over 15 years ago. I dont do it year round but during the warmer months is when I do it to cut back on dehydration and cramping and I had a Monday wednesday Friday routine and a Tuesday Thursday routine and they where set up to get a total workout on my core and I'm 38 now and no one ever guesses my age due to my diet and workout kept me together
It's supposed to be one set per exercise. If you can do more you're not doing it right.
Exactly. And who's to say you need to destroy every single fiber in order to produce a growth stimulus?
