My New Routine: Heavy Duty HIT

[soxmuscle]

Alright - I recieved some books by Mike Mentzer for christmas, and have finished reading the first edition of Heavy Duty and have begun the second part.

My training in the past month or so has been lacking something, and i haven't been able to put my finger on it. I haven't been consistent in posting my journal entries, i was often feeling overworked and tired, and something was just not right.

While I believe that my first go round with HIT might have been the cause of this, my training has been flawless as of late which leads me to believe that I am back in good order, and ready to take another shot with HIT.

Here is the routine outlined in the book and basically, minus some minor tweaks, the one I will be doing starting next Monday:

Day 1 (Chest, Delts, Triceps)
- Pec Deck superset w/
- Flat bench press
- Laterals
- Reverse Pec Deck
- Tricep Pushdowns superset w/
- Dips

Day 2 (Back, Traps, Biceps)
- Pullovers superset w/
- CG pulldowns
- Barbell Rows
- Shrugs
- Deadlifts
- Barbell Curls

Day 3 (Lower Body)
- Leg Extensions superset w/
- Squats/Leg press (alternated weekly)
- Leg Curls
- Calf Raises

one set of each excercise, all sets to failure

with this being said:

- in day one i will replace the reverse pec deck with barbell military press.
- in day two, i am not sure what pullovers are, can anyone help?
- no problems with day three

Does anyone have any suggestions, comments, critiques, etc? i just wanted to throw this out there for people to see while I am a few days away from starting it up.

I will have a leg workout tommorow, and finish up my Mass Cycle routine for good procedely taking friday, saturday, and sunday off and beginning on Monday.

Thanks in advance.

 

[GFR]

I did his workouts and they worked good for me for about one month, after that I lost size and power..

 

[soxmuscle]

I did his workouts and they worked good for me for about one month, after that I lost size and power..

what do you think the reason was? were you overtrained?

 

[GFR]

I think only a few people have the genetics to respont to his program......same with the 20-30 sets 2x a week Arnold did.......that shit just dosent work for 95% of the population.

 

[soxmuscle]

hit worked for me the first go round, but interesting.

 

[CowPimp]

Pullovers:
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

Good luck with the program sir!

 

[Adamjs]

what do you think the reason was? were you overtrained?

My few months of HIT ended up with me leaving the gym looking green after almost bringing up my pre-workout meal every time. I loved every minute of it!

But yeah - i also lost mass (what little mass I actually have) and power. I bring it back for a month every 12 months or so then change to a lower intensity for the most part. Have kept the HIT cardio as a regular.

I'd replace the pec deck with DB flies, either decl/flat/incl and mix it up a bit every few weeks- but I don't really know anything anyway.

Keep us informed how you go with it all!

 

[soxmuscle]

Pullovers:
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

Good luck with the program sir!

thats what i thought, but then why does mentzer list it as a back excercise?

 

[CowPimp]

thats what i thought, but then why does mentzer list it as a back excercise?

Because it is essentially just shoulder extension. There is also some type of scapular movement involved, maybe inferior rotation? This is why classifying movements by body part is stupid. Did you know the chest also assists during pullups?

 

[soxmuscle]

i did not know that, thanks for sharing. i was talking to duncan and i think im going to do the cable pullovers rather than the dumbells.

my routine will be posted in full in my journal at a later date.

 

[CowPimp]

i did not know that, thanks for sharing. i was talking to duncan and i think im going to do the cable pullovers rather than the dumbells.

my routine will be posted in full in my journal at a later date.

Yeah, probably not a bad idea. With a DB pullover the resistance basically turns to nil once you get past the first bit of the movement because the moment arm shortens drastically and torque goes down the hole.

 

[soxmuscle]

got it, thanks cp.