Hey everyone, I was just wondering if anyone had any thoughts on the incorporation of all of these types of training into thier regime. I originally wanted to move my regime to more of a HIT program, as i researched it extensively from Arthur Jones theories to Mike Mentzer's sort of radical HIT theories. After coming across these other training techniques I am interested in making a hybrid routine that contains the best of all the worlds. Somehow i dont feel that being in the gym for 2 days a week will really be enough for me, especially becuase im looking at a PP+Finigenx cycle in the very near future. I like the idea of a 2 on 1 off for optimal recovery which would lead to mon\tues--thurs\fri training days. with wednesday off, and saturday and sunday off. Here are aspects of each training style that I find favorable:
MONDAY-Chest + Biceps
TUESDAY- Quads + Hams + Calves
WEDNESDAY - off-possibly cardio and abs
THURSDAY - Shoulder + triceps
FRIDAY - Back + Traps
SAT\SUN: (maybe Cardio) + abs again
In this routine i would incorporate high intensity exercises. HOW MANY SETS FOR EACH MUSCLE GROUP IS TOO MUCH FOR A HIT WORKOUT??
I would also like to incorporate some TUT for the concentration excersizes that I will superset compound exercises, as well as stretching (DC style) between supersets (while resting). I may do some pause-rest style lifting on some of the compound movements as well.
I plan to use all of these techiniques to add variety and change them up over time.
I was thinking about doing week 2 as a HST routine, and then back to week 3 as a HIT routine, and then week 4 another HST week. my HST routine would probably be a 3 day split becuase thats the only credible split i could find on the internet that appealed to me. heres what it may look like:
Is a 4 day split too much for HIT training... I realize my split isnt comparable to some of the hardcore HIT programs where mostly compound exercises are done 2-3 times a week in full body workouts. I just feel that i will need more than that, I like targeting other muscles then the ones that the main compound movements target indirectly. If anyone out there has had terriffic results from doing this 3 times a week, full body HIT method or any other similar let me know.
Monday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
Wednesday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
Friday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
TOTAL SETS
Legs - 9
Chest - 9
Back - 12
Traps - 3
Shoulder - 9
--Theres really no direct arm work in this HST program, I dont think i like that... HOW WOULD I MODIFY IT??
From experience, Does it really work to just workout 3 (HST) times a week? im used to a 6 day split and im starting to realize how much it burns me out, i feel like ive been overtraining for so long, and no wonder im fatigued with all the CNS strain....
Can anyone make any kinds of suggestion from knowledge or experience. How would you see fit adding these different techniques in with the HST weeks for variation as well? I know HST was meant to do in cycles, i dont think i agree with the whole program just certain aspects behind the theory, so i feel that incorporating them in such a way will give the best of both worlds.
The 5x5 thing may just be somethign i do every 5th or 7th week to jump start my body into confusion and restart a new cycle of the program ideas stated above.
- HIT-Intensity, failure, 1 set to failure of multiple angle exercises
- HST-recovery and hypertrophy capability by spreading sets over the period of a week.
- DC-Rest-Pause style sets, extreme stretching between sets
- 5x5-power
- TUT-would be good for concentration exercises
MONDAY-Chest + Biceps
TUESDAY- Quads + Hams + Calves
WEDNESDAY - off-possibly cardio and abs
THURSDAY - Shoulder + triceps
FRIDAY - Back + Traps
SAT\SUN: (maybe Cardio) + abs again
In this routine i would incorporate high intensity exercises. HOW MANY SETS FOR EACH MUSCLE GROUP IS TOO MUCH FOR A HIT WORKOUT??
I would also like to incorporate some TUT for the concentration excersizes that I will superset compound exercises, as well as stretching (DC style) between supersets (while resting). I may do some pause-rest style lifting on some of the compound movements as well.
I plan to use all of these techiniques to add variety and change them up over time.
I was thinking about doing week 2 as a HST routine, and then back to week 3 as a HIT routine, and then week 4 another HST week. my HST routine would probably be a 3 day split becuase thats the only credible split i could find on the internet that appealed to me. heres what it may look like:
Is a 4 day split too much for HIT training... I realize my split isnt comparable to some of the hardcore HIT programs where mostly compound exercises are done 2-3 times a week in full body workouts. I just feel that i will need more than that, I like targeting other muscles then the ones that the main compound movements target indirectly. If anyone out there has had terriffic results from doing this 3 times a week, full body HIT method or any other similar let me know.
Monday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
Wednesday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
Friday
Legs
Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Traps
Shrugs - 1x10
Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
TOTAL SETS
Legs - 9
Chest - 9
Back - 12
Traps - 3
Shoulder - 9
--Theres really no direct arm work in this HST program, I dont think i like that... HOW WOULD I MODIFY IT??
From experience, Does it really work to just workout 3 (HST) times a week? im used to a 6 day split and im starting to realize how much it burns me out, i feel like ive been overtraining for so long, and no wonder im fatigued with all the CNS strain....
Can anyone make any kinds of suggestion from knowledge or experience. How would you see fit adding these different techniques in with the HST weeks for variation as well? I know HST was meant to do in cycles, i dont think i agree with the whole program just certain aspects behind the theory, so i feel that incorporating them in such a way will give the best of both worlds.
The 5x5 thing may just be somethign i do every 5th or 7th week to jump start my body into confusion and restart a new cycle of the program ideas stated above.