Thoughts on Abbreviated HIT Training...

[ngm21084]

Ive been looking for something new for a while and keep on tweaking things here and there to make things more to my liking ...So instead of chaning little things I think I am going to embark on this abbreviated HIT for a while and see how it goes...my set up is going to be like this

workout A
Flat Bench 2X8
Squats 1X20 (goingprob end up pistol squats?)
Bent Over Rows Underhand 2X8
Skull Crushers 2X8
Abs 50 Reps

workout B
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x20
Chins 2x8
Curls (some form of) 2X8
Abs 50 reps

stretch and warm up sets before working sets till failure on whaever the desired rep range is

What do you guys think about it this for a weekly set up Monday workout A, Tuesday Cardio, Wednesday workout B, Thursday Cardio, Friday workout A off the weekend then swap workouts A and B so B gets twice and A once...what do you guys think am i overcomplicating this??

[ngm21084]

What the fuck Im bumping my own thread, how the fuck can you have 21 views and not one fucking response...?

[candidizzle]

 that looks solid dude ! h.i.t. is a good way to go for the natural bodybuilder.... just make sure your TRULY training h.i.t. ! youve got to fucking kill yourself bro

[ngm21084]

that looks solid dude ! h.i.t. is a good way to go for the natural bodybuilder.... just make sure your TRULY training h.i.t. ! youve got to fucking kill yourself bro

yea man im going to give it a go and have to get used to lifting till failure it probably going to be tough the first few sessions especially with no spotter......im going to start on monday...

[_bruce_]

Pretty worthless and dangerous without a spotter on pushing exercises.

[candidizzle]

yea man im going to give it a go and have to get used to lifting till failure it probably going to be tough the first few sessions especially with no spotter......im going to start on monday...

use alot of machines and utlize the smith machine.. that way you can reach failure without a spotter

[MisterMagoo]

sets of 20 on deadlifts but sets of 8 on chins? you need to re-evaluate.

[JasonH]

Hmm..I don't think it's gonna be intense enough - there's only so far you can push one set per exercise - the muscle will still recover too quickly and you won't have stimulated growth. It's too "abbreviated" to have any major effects on the body for my liking and I know it wouldn't work for me. 

[ngm21084]

use alot of machines and utlize the smith machine.. that way you can reach failure without a spotter

i work out at home and only have adjustable DB so no machines for me...im just going to have to go till positive failure and probably a good negative on each last rep...

sets of 20 on deadlifts but sets of 8 on chins? you need to re-evaluate.

yea youd suggest upping the chins?

Hmm..I don't think it's gonna be intense enough - there's only so far you can push one set per exercise - the muscle will still recover too quickly and you won't have stimulated growth. It's too "abbreviated" to have any major effects on the body for my liking and I know it wouldn't work for me. 

but thats the whole point of HIT it supposed to be simple and to the point each compound move till failure

[MisterMagoo]

yea youd suggest upping the chins?

and drastically lowering your DL reps.

but thats the whole point of HIT it supposed to be simple and to the point each compound move till failure

right, but there's a limit to the HIT system. this theory that you can stimulate growth via a single balls-out set is just ludicrous.

[local hero]

you can,,, its doesnt mention the 3 or 4 progressive sets it takes to get to that one set... one set training isnt too different to what most people are doin anyway, its just you hold back on all those sets till u get to the big one.. im not a fan of the supper abreviated routines tho, show me any bodybbuilder that looks good training that way.

[ngm21084]

you can,,, its doesnt mention the 3 or 4 progressive sets it takes to get to that one set... one set training isnt too different to what most people are doin anyway, its just you hold back on all those sets till u get to the big one.. im not a fan of the supper abreviated routines tho, show me any bodybbuilder that looks good training that way.

well just out of curiousity what would you suggest...HERO......

[candidizzle]

to reach failure with the dumbells at the end, when you cant get a full rep, do partial reps..aonce you cant do those, do 1/4 reps or however little you can do... get to the point where you can just NUDGE the weight up with the proper muscle contraction...   once you get there, drop the weeights, counting 15 second and then hit it again before the end of the 15th second and follow that same regimin to true absolutel failure......    non of that is exact but try to stick to that general formula...

(i have always trained alone so i know a litle bit about how to try to reach some kind of failure with out a spot)

[ngm21084]

to reach failure with the dumbells at the end, when you cant get a full rep, do partial reps..aonce you cant do those, do 1/4 reps or however little you can do... get to the point where you can just NUDGE the weight up with the proper muscle contraction...   once you get there, drop the weeights, counting 15 second and then hit it again before the end of the 15th second and follow that same regimin to true absolutel failure......    non of that is exact but try to stick to that general formula...

(i have always trained alone so i know a litle bit about how to try to reach some kind of failure with out a spot)

yea i was thinking something liek that...i was figuring on doin till failure like you said all the way to fraction of reps and once they start getting half reps and less focusing more on the negative then anything cause thats where i can really wear it out and fatigue the muscle know what i mean...but i have never done this kind of training but i mean there is alot of material to support it...about sticking with the major compound moves and moving heavy weight as much as possible litrerally...i dont know im interested to see how it goes..

[ngm21084]

well today was my first session with the HIT and man it was a workout...i changed the routine a little...i added incline flyes 2x8 after flat db press then after the bent over rows i added EZ bar pullovers 2x8...i was fucking beat guys let me tell you...i will say that i went a little to light and i think that was mostly because i was assesing the weight i should be putting up but it was a workout and im going to up the weight but stick with the program...also guys i thought i understood my body and everything but doing the HIT and going to failure i pushed myself through points that before i would have got stuck at...your muscles can take alot of beating and when you put them through the beating of literally musclular failure i believe that is the key to progress on this type of training...

[local hero]

what would i suggest,,,,,training in a real gym for one,

..use as many warm ups as u need to get the form fluid, if your only doin one or 2 real working sets youl get nothing out of it if your just moving from a to b, i do think you should have trained the traditional way for a year or 2 to learn the exersizes and get the feel for them..

do a normal routine just with reduced volume, 2 exersizes for back doesnt cut it,, u wanna aim for 4 to 5  exersizes for big muscle groups, 3 for smaller

im not a big fan of very abreiviated routines, unless your using phenominal weights, and even so you could look just as good training conventianaly

[ngm21084]

what would i suggest,,,,,training in a real gym for one,

..use as many warm ups as u need to get the form fluid, if your only doin one or 2 real working sets youl get nothing out of it if your just moving from a to b, i do think you should have trained the traditional way for a year or 2 to learn the exersizes and get the feel for them..

do a normal routine just with reduced volume, 2 exersizes for back doesnt cut it,, u wanna aim for 4 to 5  exersizes for big muscle groups, 3 for smaller

im not a big fan of very abreiviated routines, unless your using phenominal weights, and even so you could look just as good training conventianaly

first of all getting to a gym is not going to happen but if it were possible i would second of all i have been doing this more then long enough to know the exercises and how to do them properly and for back i am doing 4 lifts bent over row, deads, pullovers, and pullups...and im diong 2 warm up sets and 2 working sets for each move...the warm ups are light and higher reps 12-15 range to warm the area then add the weight and 2 working sets till failure with a rep range of 8 reps although like i said im going to have to up the weight a bit since yesterday was my first time and i wanted to make sure i would achieve all reps...and i agree that one could look just as good training conventionally but i have been doing the conventional training schemes for a while and i was looking for something new and interesting to mix it up...and although the weights im using might not be phenominal to all of the monsters on this site they were pretty phenominal for me and am actually am going to up the weight Friday...

[local hero]

i was just goin off youre workout a and b routines, not a big fan of training that way, and i'll always say, show me a top physique that trains like that, because i dont know any,,,, you sound like your on the right track now tho.. and i attribute most my size to training the low volume way