Week one of HIT [after revisions]
This week has been quite a ride. Plugged in a new routine [posted below]. It is brief, but intense - and that is the part that is intriguing: finding that intensity to make it function. It is so much more of a mind thing and it forces me to think more like an athlete instead of your standard "gym rat." Like the sprinter that knows he has one shot to get across the finish line, so that single effort - that one set - has got to count. There’s no third or fourth set to "make up" for a sloppy set - It is just one set of balls to the wall focused effort. Training like that has a completely different flavor to it. It is more engaging … it is not a "workout by numbers." Overcoming the mind factor, I am finding, is a far larger battle than increasing my reps on Dead Lifts… it is a sensation of grappling that I do not think I have experienced to date. I like it.
The workout below is a bit different than the one that I posted previously. After I had a conversation with Reinhardt, I flipped somethings around. Went through this workout the past week and there are some exercises that I am just getting a feel for and base line on and there were some others I had have done and made gains with - particularly squats and dead lifts. When it comes to squats, it is just a circumstance of overcoming the general worry of being squished! I went up 20 lbs this week and did 20 reps … I think I can do a great deal more when it comes to squats, it is just a matter of trusting my body to do it … lots of room to grow there. Dead lifts are up as well. 225 lbs for twice the reps I did the week prior. Very cool. And I think I am going to start using straps for that. While I have played the tough guy before about "going strapless" [ladies, I am sure you laughed at that] that is going to change. Any suggestions on a good brand/type of strap?
Looking forward to the coming week and tracking the gains in the various movements below …
Cool!
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True HIT Training: Guidelines/Principles
1. Only perform one set per exercise [after warm-ups]
2. Warm ups: Do only that which is minimally required to limber muscles and get blood flowing to the area to be worked. On pre-exhaust cycles, do the second exercise as the warm up.
3. Exercises are to be done in strict form: No momentum. 4 seconds to lift, 2 second hold, 4 seconds to lower.
4. When there is a per-exhaust cycle go directly to the next exercise – no rest. When there is no pre-exhaust, rest as needed.
5. Sets must be taken to momentary muscular failure.
6. Each time you reach the upper end of allotted number of reps, increase weight by 10%.
7. The only way to gage the success of your workout is by the standard of strength increases. Keep a good record. [Increases in size follow increases in strength.]
8. A lack of progress is almost never due to too little exercise, but too much.
Day 1 ~ Monday: Pressing
Chest
Dumb Bell Flys [6-10 Reps] – pre-exhaust to Smith Incline Press [3-5 Reps]
Pec Deck [6-10 Reps]
Shoulders
Machine Lateral Raises [6-10 Reps]
Incline Rear Delt Cable [6-10 Reps]
Triceps
Cable Press Downs [6-10 Reps] Pre-exhaust for Dips [3-5 Reps]
Day 2 ~ Wednesday
Legs
Leg Extensions [12-20 Reps]
Pre-Exhaust to Squats [12-20 Reps]
Leg Press [12-20 Reps]
Standing Calve Raises [12-20 Reps]
Abs
Weighted Hanging Leg Raises [12-20 Reps]
Day 3 ~ Friday: Pulling
Back
Straight Arm Pull Down [shoulder width, pause at the bottom [6-10 reps] pre exhaust to Palms up, Pull Down [6-10 reps]
Dead Lift [6-10 Reps] Every other week…
alternate with T-Bar Row [6-10 reps]
Biceps
Straight Bar Curls [6-10 Reps]
