The Official HIT thread

Going to adjust my routine again, since I’m gonna cut back on cardio for a month, being in pct and all. Think I found the groove on chest movements, so will go back to 3 full body sessions a week, with Wednesday being a slightly shorter not to failure workout mainly to chase a pump. Used to do this and it helped with recovery a bit.
 
I’m doing 2 progressive load work sets and three pre-exhaustion, pump-sets per exercise except deadlift which gets three work sets outright with only a few warm up reps at low weight. Every set is taken to first mechanical failure, work sets are taken to mechanical failure then half reps, then forced negatives. Except deadlifts.
 
Old Witch said:
Work sets for me are failure in 9 reps or less. But more than 6.
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Interesting. I tend to do better working in a slightly higher rep range, like 12ish. Less than 8 or 9 is generally very difficult for me to perform properly- i.e proper form and cadence. With progressively adding weight, I hit that lower rep range at some point but try not to spend too much time there.
 
jrock645 said:
Interesting. I tend to do better working in a slightly higher rep range, like 12ish. Less than 8 or 9 is generally very difficult for me to perform properly- i.e proper form and cadence. With progressively adding weight, I hit that lower rep range at some point but try not to spend too much time there.
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I will agree that repetitions are much more difficult to perform properly at a 8-9RM weight, however I think controlling the weight in that range is likely the most beneficial, so doing them in proper form at that weight will be very effective. I think any heavier and it’s not being done enough times per set, and lighter isn’t hard enough to really force adaptation until the joints start to wear down from overuse. My opinion of course.

A far as cadence I use 0.5-1 second positive and 1-2 seconds negative in reverse progression: I start on 1 second positive and 2 seconds negative, timed, and as I fatigue in the set I move faster.

Forced negatives for me are usually five second negatives and I like to keep them under five per set if I can even make it that far. If I can it was likely too light. Same with half reps or quarter reps, done over a sticking point in the movement, usually kept to less than five per position per set. Sometimes none are used because I do not feel any “sticking” over the full ROM until I simply cannot lift the weight again.
 
I still do the 4 up/4 down cadence. Some exercises are easier to maintain this kind of cadence than others consistently. So some I’m going slightly slower, others slightly faster.
 
Old Witch said:
Work sets for me are failure in 9 reps or less. But more than 6.
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That is where i am at. some i do three warm ups. I am not real strong but take deadlifts. I will do 135x8, 225x6 as those are warmups. Then my work set is 415 and i think last week i did 6 or 7
 
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