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Train in accordance with your muscle fiber type: DD's old school H.I.T. revisited
- Thread starter Duncans Donuts
- Start date
Well my strength on legs has improved semi-dramatically. I've determined that my legs simply need more time for rest, while my other muscles require a significant amount less.
Squat and deadlift day is coming up... eww.
And .. no she isn't sucking the life out of me
Hey Duncan, I'm starting a deloading week. Any reccomendations on whether or not to do light weight training, or just skip it all together for the week.
I think I can handle keeping myself to very reduced weights, but I was looking for another opinion.
Also, sorry to hear about your workout! I hate it when I end up dropping the weights down a couple notches like that too.
I think I can handle keeping myself to very reduced weights, but I was looking for another opinion.
Also, sorry to hear about your workout! I hate it when I end up dropping the weights down a couple notches like that too.
I like deloading weeks although I would create a level of intensity that is vastly below your normal range. I mean decrease loads 30 or so percent and work on the extensibility of your range of motion (flexibility). Remember that working a muscle to a point anywhere near failure is a very, very unnatural thing and a seemingly "easy" workout may simply be poor perception on your part.
remember that a mile jog may seem "easy" and not demanding but you can still impose 25 tons of force on your legs during such a session - be logical in your application.
Yeah, I decided to drop the weights by almost half and go with a slow controlled motion (stretching mostly). So far I feel great and more upbeat than usual this week.
Yesterday's Pull workout:
(Does not include warmups for each exercise)
Nautilus pullover: weight rack + 18 x 12
Nautilus compound row (one arm): 155 x 12
Nautilus pulldown: 255 x 6 (1 minute) x 4
Alternating Dumbbell curl: 65 x 9
Nautilus bicep curl (negative only) 180 x 5 @ 8 seconds
Didn't have my brother, belt, or straps so I did a basic machine workout. The compound rows were pretty nuts considering I was doing 2/3 of the rack per arm. The pullovers were pretty nice too, I think my body position was disadvantageous because I was losing more leverage as the exercise progressed and the seat actually kept shifting up.
Today is my birthday! 24...mid twenties. Hopefully by 25 I'll be at 255 pounds of lean muscle.
(Does not include warmups for each exercise)
Nautilus pullover: weight rack + 18 x 12
Nautilus compound row (one arm): 155 x 12
Nautilus pulldown: 255 x 6 (1 minute) x 4
Alternating Dumbbell curl: 65 x 9
Nautilus bicep curl (negative only) 180 x 5 @ 8 seconds
Didn't have my brother, belt, or straps so I did a basic machine workout. The compound rows were pretty nuts considering I was doing 2/3 of the rack per arm. The pullovers were pretty nice too, I think my body position was disadvantageous because I was losing more leverage as the exercise progressed and the seat actually kept shifting up.
Today is my birthday! 24...mid twenties. Hopefully by 25 I'll be at 255 pounds of lean muscle.
katt
Registered
Happy Birthday!!!!!
Yay! Happy Birthday! 
Happy Birthday DD 
Question
I have a feeling that you haven't read much about Arthur Jones....
3-4 times a week in the gym is way too much. Who am I to judge you since your already pretty big...however, much of your progress could have been done in much less time in the gym. Genetics plays a massive role in how big one can get but if you truely follow H.I.T you would only be in the gym twice a week. You say you want to spend less time in the gym...well try it. I've been experimentiong with H.I.T and only working out every 3rd or 4th day and have gained 9lbs in 3.5 months.
I have a feeling that you haven't read much about Arthur Jones....
3-4 times a week in the gym is way too much. Who am I to judge you since your already pretty big...however, much of your progress could have been done in much less time in the gym. Genetics plays a massive role in how big one can get but if you truely follow H.I.T you would only be in the gym twice a week. You say you want to spend less time in the gym...well try it. I've been experimentiong with H.I.T and only working out every 3rd or 4th day and have gained 9lbs in 3.5 months.
I have read his entire 1100 page volume of works (the 200 dollar version hardback) MULTIPLE TIMES - at least gone through all the volume on 3 seperate occasions and read some of the chapters dozens of times. I also have read all of Mentzer's, Brzykis (spl), Johnsons, etc. etc. work. I have read every HIT book ever published multiple times, even the obscure and ridiculous ones like Max Contraction training, Static contraction training, power factor training, et al. I am a huge Arthur Jones fan and as a student of exercise physiology believe he is the greatest physiologist of all time.
That being said, I have determined my own personal response to the stimulus of HIT and have learned to adjust my variables to increase my progress. Some things HAVE come up that AJ simply was unaware of because they had not been discovered, things I take seriously and have studied extensively.
Your remark was stupid in the sense that it was presumptuous. You have read a single book and think you are a HIT expert. Unfortunately, the key to success is applying dozens of principles to your own physiology and determining what works best. Overall, I consider AJ style HIT to have all the necessary factors to be the most productive routine - except it is so hard to keep up that it may drive you insane.
So again, I would place my gains against yours any day because I don't use cookie cutter routines and can gauge my own bodies response to the routines I have put into practice.
Dunc is one of the smartest people I've ever come across.
You're a douchebag, nike.
You're a douchebag, nike.
i see
well i guess in my message i said i read ONE single article and became an instant genuis like urself. Have you gained more than an inch EVERWHERE in 3 months... then i guess you have me beat. and once again those pesky genetics will also play a massive role in how much EITHER of us will grow. Don't ASSUME that you know how much or how long I've studied H.I.T Don't be like all the other fools on this site and offer advice that works for you because it will not always work for everybody else. I mean why don't you do like Arnold did and work out for 2 hours a day/ 6 days a week and let me know what kind of results you get
whatevery you respond with next will be a moot point because YOUR ROUTINE WILL NOT WORK FOR EVERYONE.....period
well i guess in my message i said i read ONE single article and became an instant genuis like urself. Have you gained more than an inch EVERWHERE in 3 months... then i guess you have me beat. and once again those pesky genetics will also play a massive role in how much EITHER of us will grow. Don't ASSUME that you know how much or how long I've studied H.I.T Don't be like all the other fools on this site and offer advice that works for you because it will not always work for everybody else. I mean why don't you do like Arnold did and work out for 2 hours a day/ 6 days a week and let me know what kind of results you get
whatevery you respond with next will be a moot point because YOUR ROUTINE WILL NOT WORK FOR EVERYONE.....period
I don't see anything wrong with working out five days per week, but I'm not going to discuss it. I know you're SPAM and just trying to get a rise out of somebody.
Not me. Peace.
well i guess in my message i said i read ONE single article and became an instant genuis like urself. Have you gained more than an inch EVERWHERE in 3 months... then i guess you have me beat. and once again those pesky genetics will also play a massive role in how much EITHER of us will grow. Don't ASSUME that you know how much or how long I've studied H.I.T Don't be like all the other fools on this site and offer advice that works for you because it will not always work for everybody else. I mean why don't you do like Arnold did and work out for 2 hours a day/ 6 days a week and let me know what kind of results you get
whatevery you respond with next will be a moot point because YOUR ROUTINE WILL NOT WORK FOR EVERYONE.....period
This insipid nonsense doesn't deserve a response.
People like you have made it quite a chore for me to defend HIT on this board - the pretentious , know it all, nothing else but our way dipshit stuff. I made the best gains of my life on HIT from beginner to intermediate, including huge strength gains.
Then I got closer to my genetic potential and I had to get creative. The body does not like responding, likes a homeostatic condition internally. But instead of giving you a crash course in physiology I'll avoid it because I know you already think you know everything about exercise.
Your Arnold reference is so out of place it makes no sense. I am into prescribing exercise based on an individuals needs, goals, and condition. I LOVE traditional HIT in the Jones style; however, it is still not the end all be all. And I never ever would recommend the same routine for everyone, at no place did I even remotely suggest that.
Pull day:
Deadlift: 315 x 3, 405 x 1, 480 x 6
Nautilus pullover: 205 x 4, 285 x 7
DB curls: 70 x 9
Shrugs: 290 x 14 (25 seconds) x 4
Nautilus curls: 175 x 5 (8 second negative only)
Not a bad workout considering my recent hiatus. I felt sluggish because my blood sugar (i found out retroactively) was extremely high. The deadlifts were strong but I just conked out too early. The nautilus pullovers were supplemented with small dumbbells to increase the weight, and the friction was overwhelming. It was easily 300+ pounds of resistance taking into account the friction running on the belt.
Deadlift: 315 x 3, 405 x 1, 480 x 6
Nautilus pullover: 205 x 4, 285 x 7
DB curls: 70 x 9
Shrugs: 290 x 14 (25 seconds) x 4
Nautilus curls: 175 x 5 (8 second negative only)
Not a bad workout considering my recent hiatus. I felt sluggish because my blood sugar (i found out retroactively) was extremely high. The deadlifts were strong but I just conked out too early. The nautilus pullovers were supplemented with small dumbbells to increase the weight, and the friction was overwhelming. It was easily 300+ pounds of resistance taking into account the friction running on the belt.
katt
Registered
Nice workout Duncan! Did you do anything fun on your birthday?
Thank you
Yeah had dinner with the roommates, my family, and my girlfriend (or whatever she is). It was nice...had a few drinks for the first time in about 2 months. It was a great week. I have been working out 2-3 times a week still but I am burned out of training. May need a longer rest.
I always feel good about my deadlifts, but my brother deadlift 515 for 6 right after me. He is 30 pounds heavier than me but that's still incredible. I can't wait to hit 500 for 8.
katt
Registered
Your workouts seem really brutal.. I can see why you would need to take a little time to deload.
I only wish I could get that intensity in my brain..
I only wish I could get that intensity in my brain..
Push day:
Nautilus chest: 215 x 3, 255 x 10 (1 minute) x 3
Nautilus shoulder press: 215 x 3, 250 x 10 (1 minute) x 6
Nautilus chest: 215 x 3, 255 x 10 (1 minute) x 3
Nautilus lateral raises: 190 x 11 (25 seconds) x 3
(10 minute break)
Butterflyes: 280 x 12
Rear delt: 240 x 6
Superset -
Narrow grip pushups: x 24
Without my brother I won't touch free weights; however this weekend I will. I was not OK with my lower back so I decided to put off my leg day until next time, what with my recent deadlifts. On all the exercises except the lateral raise and the rear-delts I maxed out the machines. Not bad.
Nautilus chest: 215 x 3, 255 x 10 (1 minute) x 3
Nautilus shoulder press: 215 x 3, 250 x 10 (1 minute) x 6
Nautilus chest: 215 x 3, 255 x 10 (1 minute) x 3
Nautilus lateral raises: 190 x 11 (25 seconds) x 3
(10 minute break)
Butterflyes: 280 x 12
Rear delt: 240 x 6
Superset -
Narrow grip pushups: x 24
Without my brother I won't touch free weights; however this weekend I will. I was not OK with my lower back so I decided to put off my leg day until next time, what with my recent deadlifts. On all the exercises except the lateral raise and the rear-delts I maxed out the machines. Not bad.
Your workouts seem really brutal.. I can see why you would need to take a little time to deload.
I only wish I could get that intensity in my brain..
Yeah they are extremely brutal but time efficient and productive.
How long did it take you to get your deadlift up there?
I'm afraid I have to agree.
