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Getbig Bodybuilding Boards => Training Q&A => Topic started by: thewickedtruth on December 09, 2006, 11:12:23 AM
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In regards to hit, when it comes to working your smaller muscle groups like biceps and triceps, how many sets do you do? Would you just pick a single exercise such as barbell curls and do them til you can't curl no more and call it a day? Or do you move onto ANOTHER exercise?
This is the routine I did this week after reading the articles and information figgs and davie provided for me.
Chest and Bis on Day 1 for instance.
Chest-Bench press-I warmed up and jumped right into pressing with 135lbs for 20 reps. I didnt' go to failure because it felt like i could have done this forever so, I moved up in the weight. I did 245 for 16 reps and had to have help with the 17th followed by 315 for 14 reps and failed out on the 15th.
I then moved over to seated hammer strength benching with 4 plates per side and as I would fail out, my training partner would drop a plate off and I would continue on, etc. until I was toast. I followed the same kind of things for my biceps except I picked dumbbell curls starting with 65lbs and worked down the rack wall until I couldn't even look at a pair of 15's without thinking they were impossible to move in the end.
The next day was my back day which was a little more intense than my chest day. I did seated cable rows starting with 315lbs and just dropped the weight down the stack until I could do no more. Next I used the T-bar station and worked with 6 plates in the beginning and had my training buddy just pull off the plates as I would fatigue. Our last exercise was hammerstrength pull downs which was pretty damned dumb after already doing everything else and could only get 15 reps total before I decided enough was enough, even with straps my grip was failing and was slipping out of my hands. I superset my back with my triceps and only chose to do cable pressdowns for them. Just like my biceps, I ran down the weightstack until it felt like my arms were going to fall off.
I'd like to know if i'm understanding this training method correctly or if I need to sit down with a trainer and talk to them and go through the trenches? Thankyou guys.
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for loarge muscle groups you do 6-8 working sets. for the smaller muscle groups do 6 to 4 working sets.
for more info check cot markdugdale.com
he does the Dorian yates style of HIT
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Generally, one set for the smaller muscle groups.
-Hedge
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Thats seems to have been a great workout but it wasn't HIT.
Read my log, particularly my newer posts, to learn how HIT is done.
I do 1 set for bis and 2 sets for tris, just so you know.