Crazy Mick

Who else trains like me and Mike? This guy knew what he was on about.
:lift:

Part 1

http://www.youtube.com/watch?v=Zsq2x...mike%20mentzer

Part 2

http://www.youtube.com/watch?v=aXGSd...mike%20mentzer

WongFuHung

I have been reading about HIT training. Tell me how long would the workouts take using the system. It seems like you do only two exercises per bodypart.

Crazy Mick

depends, if your trainng to complete failure using HIT then yes, if you do like 2 sets for your legs its probably going to overtrain you, anyone who thinks this method is easy is wrong. I usually work a warm up of say 2 or 3 sets then i hit the high intensity, for 1 set of complete failure and maybe 1 more but thats it.

YOu can increase the volume of the workouts by going lighter and just going to failure on the nagatives for only 1 or 2 sets at the end. If you got more energy after those 1 or 2 sets you are doing it wrong

Galtonator

I train hit style more in Mike consolodated routine! Its a great way to train as your know youve given all you can

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winger

I have been doing HIIT training for many years and love it.

kyrocera

Can we have an example of a workout? Please!

mrmasive

Bump for later

winger

Monday - Chest.
Tuesday - Back.
Wednesday - Legs.
Thursday - Shoulders.
Friday - Biceps
Saturday - Triceps.


Monday, 1st and 3rd monday.
Flat bench.
1st set 135 lbs for 8 reps.
2nd set 185 lbs for 8 reps.
3rd set 225 lbs for 11 reps.

Bar incline.
1st set 185 lbs for 9 reps.
2nd set 185 lbs for 7 reps.
3rd set 135 lbs for as many as I can do.

Lets recap. Two warm up sets and I save myself for the one work set.
Next excercise I am already warmed up so it is straight to max weight before I get fatigued, makes sense?
Why oh why would I want to bench and each set after failure you will be down? Save your energy for the next excercise.
So that is basically 4 sets to failure for chest.

Next week (monday) I do db inclines.
1st set 75 lb db's for 8 reps.
2nd set 85 lb db's for 8 reps.
3rd set 100 lb db's for 6 reps.

Flat bench machine.
1st set what ever I can do for 8 reps.
2nd set heavier for about 5 reps.

Flat bench bar.
1 set for as many as I can get with 135 lbs for about 25 reps.

About every 3rd workout I will do reps around 12-14 but still heavy.

I have a journal but most of the pages got lost when they redid the server.

Click here.

In fact I actually had about 300 post on this board in the journal section and they all got lost.......oh well.

Feel free to pm me, I can spell it out for ya.

Bottom line, if you can use more weight with the same rep range and the same form, then the muscle has to grow to accommodate the weight.
If you are getting stronger then change nothing and disregard this post.....

Crazy Mick

Many workouts can be made from HIT as nothing is set in stone, i even sometimes go to a minute for each negative part of a rep - go with how you feel one bodypart trained once a week.

Galtonator

IF you go to the articles section on myproteins site my workout is at the top

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Crazy Mick

What about posting a copy here and we make a HIT thread? Be good since there seems to be a few HIT trainers here who know what they are on about :lift:

Galtonator

HIT Training My Way
Hit training or heavy duty training is the way I train. I came across his style after my initial start at training with volume got me no where fast. I thought hey I'm the same height as Lee Priest so I will train like him. That was a big mistake in the first 2 years I grew very little muscle and I started at 10 stone so I wasn't happy. Then I came across Dorian Yates and did some learning, that made me try heavy duty training. It worked so well I've never looked back. I'm always changing things a bit but the less I do it seems the more I grow!

The basics of heavy duty are
One set all out to failure after a proper warm up
Train no more than 4 days a week (Mike Mentzer advises less)
All bodyparts get hit once a week
Rest as much as possible between workouts
My routine is as follows:

Week 1
Back and Biceps's

After 5 mins on the bike and stretching to make the muscle more pliable (done before all workouts)
Reverse grip pulldowns
Deadlifts
Cable curls

Chest, Shoulders and Tris

Incline machine press
Smith machine front press
Close grip bench

LEGS
Leg extension
Leg press
Calf raise (stading)
Stiff leg deads

Week 2
Back and bi's

Rack chins
Bar row
Seated alternate dumbbell curls

Chest, Shoulders and Tri's

Dumbell fly
Incline smith press
Seated dumbbell lateral
Machine shoulder press
Dips

LEGS

Smith machine squats
Calf press on the leg press
Seated ham curls

The reason there is a week 1 and 2 is so you don't stagnate on an exercise to quick as when you do the same reps or weight 2 times in a row that exercise is droped! Then you add in a new one of a similar sort (compound for compound or isolation for isolation).

All exercises are done for one set apart from squats and dead. Squats, you do a heavy 6-8 rep one first then rest a bit and then do a 20 repper (your legs will grow!). Deads are just 2 sets at the same weight. The reason is that going to failure on these 2 is very near impossible as you give out in the cardio area before the muscles do and it's a bit safer! ( the last 2 points I've got from DC training) Cardio is done after weights and on 1 other night. For me that's a Thursday. Abs and forearms are also done on Thursdays as they are not taxing and don't stop you recovering!

I also strech at the end of the workout and I believe this really helps me stay away from injuring myself as the muscle is always flexible! I have made good gains on this program so maybe if your not getting anywhere you can give it a go!

By Scott (Galtonator)

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Ironball

Good stuff. Anybody know if I can download them vids directly so I can keep em. It seems to be taking ages on my crappy dial up to watch em.

I think I may do a couple of months of HIT. I used to do a sort of HIT training up till about 2 years ago or so. Only I used to do about 9-10 sets for big muscles and 6-8 for small. Of course these were all to failure so I gathered from the internet I was seriously overtraining

Sounds quicker aswell which is always a bonus.

So Galtonator you train MWF with weights and Winger you seem to train everyday but Sunday? Crazy Mick?

I think I will do 3 a week. How many sets for forearms caus mine are crap?

marso

http://www.geocities.com/ultimateironfitness/_hipm.html



Here is link to an article I wrote a few years ago regarding High Intensity and its underlying principles. My views and training methods have changed somewhat since (I don't consider myself HIT anymore as it cannot be truly defined) then but it still provides some valuable information.

Paul.

winger

I skimmed it. That looked like it took some work, cheers.

I am not really into the super slow stuff cause I want max weight for anywhere between 8-12 reps clean.

I also get my routine done in 17 minutes on my lunch break.

I think the key is to keep the body guessing. Mix it up, light, heavy, db's then bar, you get the idea.