My first HIT routine

[u2pride]

Hi all
I was reading here and there low volume high intensity stuff, and I wanted to write my own schedule for next 2-3 months.


My Stats:
Male 42 years old
180cm x 81Kg bodyfat 12-13%
Training history 10 years more or less, with high (few) and low (many). Now I just have finished a 3 months with high volume, high frequency and moderate intensity (Dr. Mike Israetel RP style), and reading Paul Carter and some Jordan Peters article, I was trying to plan an HIT training.


Split:
Day1 Chest, Shoulders & Tri's
Day2 Back & Bi's
Day3 Off or cardio steady state 20-30’ + 10000 steps
Day4 Legs A or B
Day5 Off or cardio steady state 20-30’ + 10000 steps
Day6 Repeat
Day7 Rest
and so on…


Chest, Shoulders & Tri's
Incline chest press top-set 1x6-8, back off 1x10-12
Flat chest press top-set 1x8-10
Flys 2x8-10
Y-raise SS Upright row 2x12-15
Push Press 1x8-10
CGBP 1x 3/50 method

Back & Bi's
Chin Up top-set 1x6-8, back off 1x10-12
Barbell row top-set 1x8-10, back off 1x10-12
DB row 2x8-10
Pause Shrug 2x8-10
Front plate 4x8 cluster set
BB Curl 1x3/50

Legs A
Leg curl 2x8-10
Squat top-set 1x6-8, back off 1x10-12
Leg Extension 2xrest-pause
Lunge 1x100 leg
Standing calf press 2xrest-pause

Legs B
Leg curl 2x8-10
Front Squat top-set 1x10-12, back off 1x12-15
Leg Extension 2xrest-pause
Sissy Squat 4xfailure
Standing calf press 2xrest-pause

All sets at failure

What do you think about?

 

[Smont]

It's all a matter of if your really hitting failure on your 1 or 2 sets, it's hard if you train alone. I was following similar routines and still kind of do and on the days I have a training partner I find myself getting 3-4 reps more then what I previously thought was failure. Something I like to do is a DC style rest pause set. So say on incline bench you hit failure on 6-8 reps, you rack the weight and take about 15 deep breaths and then squeeze out as many more as you can safely, for me it's usually 2-4 more. Then back off and go to failure on the lower weight.

At the end of the day if your getting close to or hitting failure and then the following workout you get more reps or the same reps with more weight. Then your progressive overloading and making progress

 

[Smont]

I do think it's a bad idea to try to go beyond failure on squat variations as there's a lot of risk for injury, especially as we get older but other then that it looks good.

The program and the exercise selection is not nearly as important as hitting failure and progression on the lifts is. Also you said for 2-3 months, don't set time limits, if it's still working in 3 months keep doing it. You don't need to change programs to make progress if there still working

 

[u2pride]

Hi Smont,

first thanks a lot for your input!

It's all a matter of if your really hitting failure on your 1 or 2 sets, it's hard if you train alone. I was following similar routines and still kind of do and on the days I have a training partner I find myself getting 3-4 reps more then what I previously thought was failure. Something I like to do is a DC style rest pause set. So say on incline bench you hit failure on 6-8 reps, you rack the weight and take about 15 deep breaths and then squeeze out as many more as you can safely, for me it's usually 2-4 more. Then back off and go to failure on the lower weight.

At the end of the day if your getting close to or hitting failure and then the following workout you get more reps or the same reps with more weight. Then your progressive overloading and making progress

I'm working out in homegym, and I had thought 2nd set (backoff) for hitting failure purpose. Now you give me another way to reach "true" failure: rest pause on compound 1st set (top set)!

For not compound exercises, I can reach failure with more comfort.

I do think it's a bad idea to try to go beyond failure on squat variations as there's a lot of risk for injury, especially as we get older but other then that it looks good.

The program and the exercise selection is not nearly as important as hitting failure and progression on the lifts is. Also you said for 2-3 months, don't set time limits, if it's still working in 3 months keep doing it. You don't need to change programs to make progress if there still working

For squat/front squat, maybe I could make 1st set with rest pause, and 2nd set with 20 reps (doggcrapp style).

No no I won't change the program if it is still working, I wrote 2-3 months just for understand if it's ok or no.

Again Smont, many thanks.

 

[u2pride]

Yesterday I worked legs and today I can barely walk, it was a long time ago that I felt DOMS.

Since I have begun this style of training, my body weight is going down, this week I had to increase calories to 3400. Body measures remain the same so I'm not losing muscle (cross fingers).