HIT-ing the Reset Button
I have been enjoying the HIT workouts for a number of reasons. There is so much more mind challenge in the business of pushing yourself, but doing the same movements week after week is something that is going to have to change. I feel like I am running into a wall of sorts. This coming week is the week to hit the reset button. I have put together three different HIT workouts that I am going to cycle through. Each week the workout will vary in the movements. This will keep things from getting stale as well as leave me with an obvious way to track strenght gains, which is a critical aspect of HIT. I’ll post each of the workouts week by week - don’t want to fill the post with all three at this point. If are interested in getting them, as I know some that watch my blog have been, shoot me an e-mail and I’ll send them in a Word file to you.
The carb cycling diet is really going well. The previous bulking weight has been shed and I am looking forward to the next set of progress pics because I think they are gonna be the best yet.
Here is HIT v2.1:
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 1.1 ~ Monday: Pressing
Chest
DB Flys [6-10 Reps] – pre-exhaust to DB Bench Press [3-5 Reps]
Pec Deck [6-10 Reps]
Shoulders
Machine Lateral Raises [6-10 Reps]
Incline Rear Delt Cable [6-10 Reps]
Smith Machine Press [6-10 Reps]
Triceps
Cable Press Downs [6-10 Reps] Pre-exhaust for Dips [3-5 Reps]
Day 2.1 ~ Wednesday
Legs
Leg Extensions [8-15 Reps] pre-exhaust to Squats [8-15 Reps]
Leg Press Naut Machine [8-15 Reps]
Standing Calve Raises [8-15 Reps]
Use Rest/Pause to get 15 in.
Day 3.1 ~ Friday: Pulling
Back
DB Pull Over [6-10 Reps] pre exhaust to BB Row [6-10 Reps]
Close Grip Cable Pull Down [6-10 Reps]
Dead Lift [6-10 Reps]
Biceps
Straight Bar Curls [6-10 Reps]
Saturday’s 1.1
Abs/Core Strengthening [couple of sets of each]
Ball Crunches vs Planks
Side Planks vs Ab Roller
Aerobics Schedule: No Aerobics on weight training days, Tues/Thursday, Recumbent Bike or Elliptical - higher resistance setting, 20 to 30 minutes; Saturday Stair Mill, 20 minutes higher speed.
March 23, 2008 at 6:24 am
Lookin’ like a good split. I’m gonna give that CFT training a shot for probably 5-6 weeks initially then look to change things up again and possibly do a HIT program. Just depends on what GJ also needs to do in the gym and if the routines will be in sync. Coo, man, can’t wait for C3! We should have the "Friends Don’t Let Friends Atrophy!" be the title to go along with it!