Training plan for next 12 months
- Thread starter jrock645
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jrock645
Well-known member
AlexPowell
So as i mentioned in your diet thread, im gonna change the eating program a bit after vacation. Get back on the 19th. So i drew up a rough plan and here it is.
Pre workout: ½ scoop vitargo
PWO: 2 scoops oats, 2 scoops protein
Lunch: 9oz grassfed beef, 1C rice, veggies
Afternoon: 1 scoop oats, 1 scoop protein
Dinner: 9oz grassfed beef, 1C rice, veggies
After work: 9oz grassfed beef
Pre bed: 1C egg whites
About 2850 calories, 100g fat, 300g protein, 167g carbs
Those are rough numbers but oughta be awfully close. Thoughts?
So as i mentioned in your diet thread, im gonna change the eating program a bit after vacation. Get back on the 19th. So i drew up a rough plan and here it is.
Pre workout: ½ scoop vitargo
PWO: 2 scoops oats, 2 scoops protein
Lunch: 9oz grassfed beef, 1C rice, veggies
Afternoon: 1 scoop oats, 1 scoop protein
Dinner: 9oz grassfed beef, 1C rice, veggies
After work: 9oz grassfed beef
Pre bed: 1C egg whites
About 2850 calories, 100g fat, 300g protein, 167g carbs
Those are rough numbers but oughta be awfully close. Thoughts?
hairygrandpa
Legend
No opinion here, I'm just watching....
AlexPowell
Well-known member
The only suggestion I would make is to get rid of the vitago, protein powder and egg whites and replace them with real food
The beef doesn't have to be grass fed, as long as it is pasture raised
Remember to make 5% adjustments, easily done by adding / removing rice. Remember to salt your food fairly heavily as well
jrock645
Well-known member
Scheduling wise, the 2 shakes are hard to do away with. I workout first thing in the AM, so i do the shot of vitargo. Workout, then immediately go to work.
Im gonna try this, and if i can find a way to flex the schedule to allow me to stop and eat another meal in the day, ill make the adjustment. I work 10-12 hour shifts 5-6 days per week so its all about getting on an eating schedule that jives with work.
Question. Ive taken a liking to quinoa of late. Now that i have this written, im thinking of doing quinoa instead of the rice. Any issue with that?
Im gonna try this, and if i can find a way to flex the schedule to allow me to stop and eat another meal in the day, ill make the adjustment. I work 10-12 hour shifts 5-6 days per week so its all about getting on an eating schedule that jives with work.
Question. Ive taken a liking to quinoa of late. Now that i have this written, im thinking of doing quinoa instead of the rice. Any issue with that?
AlexPowell
Well-known member
I have no idea about quinoa, but I'm sure it's fine if you can eat enough of it
HIT4ME
Well-known member
That rep cadence is brutal and it is easy to slide, especially over time. Smart move to adjust.
jrock645
Well-known member
It really is. Weird how much constant concentration this style of lifting requires. Glad to catch it after a couple of weeks vs letting it get out of hand for months.
HIT4ME
Well-known member
Yeah, it's the type of thing people dont understand about HIT. They just think, "I work hard and 1 set isn't enough". They dont get how hard it actually is. Not everyone, but most.
jrock645
Well-known member
Ha, yeah the “only 1 set?!” people... I wait 30 seconds after I’ve completed each exercise and attempt to do it again. I never get half a rep, much less a full one. Doing another set is unthinkable. The average gym go-er can’t comprehend that.
AlexPowell
Well-known member
Only thing you have to think about with HIT is that progress is made by increasing training volume over time. This is done by more weight, more reps or more sets generally. But each week you should be increasing your volume until you are not recovering, then deloading for a while and starting again
So with HIT, you will progress for a few weeks and be able to increase the weights just fine taking the sets to only concentric failure. After you can't increase the weights any more, you can decrease the weights a little and go to eccentric failure and work up in weights each week taking the set to eccentric failure. Then when you can't do that, you can decrease the weights and add another intensity increasing method like a max isometric hold after eccentric failure and start increasing the weights week to week like that
A lot of people with HIT, they will see some John Meadows or Mike Mentzer video and do all the tricks straight away. So they have 3 weeks of progress and then what? Time to deload
If you take your time with adding the intensity raising methods slowly and progressively you can make progress for a lot longer before deloading and starting again
So with HIT, you will progress for a few weeks and be able to increase the weights just fine taking the sets to only concentric failure. After you can't increase the weights any more, you can decrease the weights a little and go to eccentric failure and work up in weights each week taking the set to eccentric failure. Then when you can't do that, you can decrease the weights and add another intensity increasing method like a max isometric hold after eccentric failure and start increasing the weights week to week like that
A lot of people with HIT, they will see some John Meadows or Mike Mentzer video and do all the tricks straight away. So they have 3 weeks of progress and then what? Time to deload
If you take your time with adding the intensity raising methods slowly and progressively you can make progress for a lot longer before deloading and starting again
HIT4ME
Well-known member
Only thing you have to think about with HIT is that progress is made by increasing training volume over time. This is done by more weight, more reps or more sets generally. But each week you should be increasing your volume until you are not recovering, then deloading for a while and starting again
So with HIT, you will progress for a few weeks and be able to increase the weights just fine taking the sets to only concentric failure. After you can't increase the weights any more, you can decrease the weights a little and go to eccentric failure and work up in weights each week taking the set to eccentric failure. Then when you can't do that, you can decrease the weights and add another intensity increasing method like a max isometric hold after eccentric failure and start increasing the weights week to week like that
A lot of people with HIT, they will see some John Meadows or Mike Mentzer video and do all the tricks straight away. So they have 3 weeks of progress and then what? Time to deload
If you take your time with adding the intensity raising methods slowly and progressively you can make progress for a lot longer before deloading and starting again
So, I wrote out one of my typically long posts (and it was long even for me) about this response as I kind of disagree....but after typing it all, I'm not sure I necessarily disagree lol. We just have different angles, but I appreciate you ability to think differently than others.
What I will say is that I think you haven't ever followed HIT specifically and that your training methodology answers its own question in a way - you see less and less progress and eventually have to deload because you are increasing volume in that methodology. With HIT you are using high intensity, but the volume is so low that you don't need much time to recover and the the frequency is low so you have plenty of time to recover. Because of this, it's my experience that I can often go for long, long periods without any deloads on HIT training without seeing a reduction in progress. The reason, really, is because you are deloading between every workout in a way - allowing for maximal recovery and growth. This allows for harder training sessions (you aren't getting more and more worn down) and actually creates very consistent gains and fewer injuries - especially nagging injuries.
With your philosophy you are using a slightly different tool. You are using planned, temporary overtraining (which upsets some people and they prefer to call it over reaching) to create a deficit and then deloading to allow for recovery all at once. I think this has its merits, but it's a completely different mindset/philosophy than HIT. It's a different tool, and it may actually be an entirely different toolbox. haha.
With HIT, you don't increase your volume at all- you NEVER want to hit a period where you are not recovering. By that point, you have long since stopped growing - the process is Stimulate ---> Recover ----> Grow. You have to recover before you grow, so if you wait until you've stopped recovering you have stopped super compensating well before that.
AlexPowell
Well-known member
At some point you have to provide a novel stimulus though
HIT4ME
Well-known member
Well, I guess it's how you define novel. Novelty doesn't seem to have much to do with it, the stimulus just has to be sufficient for a response. Like I said, I've gone for months on HIT without progress stopping.
I used to do it all the time and over the past 2 years I've focused on 5x5 and using more frequency and volume, etc. But I'm going back to HIT more and more. I feel less worn down on it, I make better progress and there isn't much over thinking for it.
jrock645
Well-known member
The difficult thing for me is I find it really easy to overtrain. On the whole body routines now and always want to do m/w/f, but thats too much. I can occasionally get away with it, but it has to be just that- occasional. Interested to see how I do going back to a split. Then again, I also do HIIT twice a week. Maybe could do 3 lifting days a week if I dropped the HIIT, but I’m afraid of dropping cardio. Of course, if I’m doing cardio on a day off and decide to do a bit extra because I have time and I’m feeling good, and then throw in the USMC calisthenics just for fun... before I know it I’m pushing myself into overtraining but sometimes it takes a week before the dominos fall. It’s a tricky thing for me.
Trickiest part for me is if I drop training frequency too much it’s hard to maintain a rhythm. I really need the routine and schedule to stick to.
Trickiest part for me is if I drop training frequency too much it’s hard to maintain a rhythm. I really need the routine and schedule to stick to.
AlexPowell
Well-known member
What do you do when progress stops?
HIT4ME
Well-known member
So, I believe if Mentzer was talking he would say it never should stop. Your body wont stop adapting to any sufficient stress unless it is no longer capable of adapting to it. The key is, "Is the stimulus/stress sufficient to activate a response?"
If you are training to the point of true failure, his theory is (if I interpret correctly) that this should pretty much always trigger a response. If progress stops and you have provided a sufficient stimulus, then the issue is in the 2nd and 3rd phase of the process - you need to allow more time for recovery and adaptation.
But, in reality, I think it is mentally hard to push yourself that hard for months on end. It isn't necessarily just a physical issue...mentality is a big factor.
In that case, yes, adjusting a little volume, using drop sets, forced reps, negative training, etc. - can be employed but you still need to compensate for that with rest.
In other words...yes, use all the tools in the toolbox, but HIT is pretty simple, straight forward and effective and it takes a long time to actually stall out.
And I am just saying "novel" isnt a bad word for it...but it really just has to be sufficient.
jrock645
Well-known member
HIT4ME
Got a workout in today on vacation and wanted to ask your opinion on something id been thinking about. It concerns rep range. Obviously, there tends to be value in lifting in different rep ranges. As i add weight, reps tend to trend down as i keep adding the weight. Ive noticed its extremely difficult to lift in the HIT style in a range leas than 8-9 reps. The weights just too much to be able to properly control it at the right cadence. I feel like 12-15 reps is the sweet apot for me with this lifting style, or even higher. What are your thoughts on this? What tanges do you typically lift in?
Got a workout in today on vacation and wanted to ask your opinion on something id been thinking about. It concerns rep range. Obviously, there tends to be value in lifting in different rep ranges. As i add weight, reps tend to trend down as i keep adding the weight. Ive noticed its extremely difficult to lift in the HIT style in a range leas than 8-9 reps. The weights just too much to be able to properly control it at the right cadence. I feel like 12-15 reps is the sweet apot for me with this lifting style, or even higher. What are your thoughts on this? What tanges do you typically lift in?
Humble
Member
Hey jrock,
I’m not sure it’s the same for everyone. For me I feel best in the 8-12 rep range when doing my HIIT routine.
But once in a while when I feel the need to pump up the muscle I’ll drop the weight so failure comes at around 20reps on the fourth set. My HIIT is usually 3 sets.
Likewise, some days I feel like I need more weight so I’ll pick a weight I fail at in the 5-6 rep range on the the first set.
I hope this helps.
HIT4ME
Well-known member
This is funny, because I feel the opposite. Going heavier is easier for me with the higher reps requiring very light weights.
I think this has to do with the makeup of Type 1 and type 2 muscle fibers. Some people are just geared toward very low reps and some can handle higher reps.
But I think this also changes based on your training. I have changed quite a bit while training in the 10-15 rep range.
I have spent time training in such a way that I would do a set to failure at 15 reps, add weight and do a second set to failure at 5 reps. Doing this was interesting because I noticed I could add weight to the 5 rep sets faster than the 15 rep sets.
I feel like focusing on both rep ranges helps keep progress going. When you hit a spot where you aren't improving at your 15 rep weight, you can start adding weight and working the lower ranges to get progress again.
AlexPowell
Well-known member
I also progress a lot faster with lower reps
Dorian Yates said this was why he trained most of the time at 5-8 reps
jrock645
Well-known member
You progress in strength or mass?
AlexPowell
Well-known member
Until you reach a very high level strength and mass gains are synonymous with each other
HIT4ME
Well-known member
This for the most part. As a muscle gets stronger, it will also get bigger. This may not be a linear correlation, but it is a correlation and despite what people may want to believe, training for strength is the best guage of progress.
There aren't any 250 pound bodybuilders with 10% bodyfat who can't bench 200.
HIT4ME
Well-known member
This for the most part. As a muscle gets stronger, it will also get bigger. This may not be a linear correlation, but it is a correlation and despite what people may want to believe, training for strength is the best guage of progress.
There aren't any 250 pound bodybuilders with 10% bodyfat who can't bench 200.
jrock645
Well-known member
I dunno if it’s the slinmax or what but I’ve been pumped to the max for the past couple days. Started vacation in Mexico Friday. Did a quick workout Sunday. It’d been about 6 days and I just felt like doing something. My chest, shoulders and back have been feeling massive since. Of course, there’s a fair amount of bloat going on too, from all the food and alcohol.
jrock645
Well-known member
Started a new schedule this week, trying to find something I can maintain, recovery wise. Been kinda yo-yo’ing a bit, frequency up and down trying to find the sweet spot. I keep hitting a point of overtraining and then having to rest up again. So, it’s gonna be a M/W/F schedule. HIT lifting on Monday and Friday, Wednesday will be cardio day- 6-8 minutes HIIT on the bike followed by 20 minutes on the elliptical with HR at 148.
Hoping this schedule keeps my legs fresh enough to be able to push it on the bike. With fresh legs, I can get my HR over 170 on the work intervals. When legs aren’t so fresh, I hit the high 150’s and that’s about it.
Should know next week. I did cardio Sunday, hen again Wednesday this week. Struggled to get my HR up on Wednesday. We’ll see how next week goes with the scheduled rest in between sessions.
Hoping this schedule keeps my legs fresh enough to be able to push it on the bike. With fresh legs, I can get my HR over 170 on the work intervals. When legs aren’t so fresh, I hit the high 150’s and that’s about it.
Should know next week. I did cardio Sunday, hen again Wednesday this week. Struggled to get my HR up on Wednesday. We’ll see how next week goes with the scheduled rest in between sessions.
BlockBuilder
Well-known member
I’ve never in my life loaded up mass naturally like I am with this upper lower upper lower split. I can’t believe I never tried it before. Definitely recommend.
jrock645
Well-known member
Care to elaborate? How are you setting up the split?
BlockBuilder
Well-known member
Upper/lower/rest/upper/lower/rest/rest. It’s not a program where you demolish each muscle group each session. It’s a moderate volume program. 1 minute rest periods between sets. For example my FIRST upper day looks like this:
Chin ups: 3 sets 6-12 reps
DB Bench Press: 6 sets 10 reps
Landline T Bar Row: 3 sets 10 reps
Standing DB Press: 3 sets 10 reps
Seated Cable Row: 2 sets 10 reps
DB lateral raise: 2 sets 10 reps
Ez Bar Curl: 3 sets 10 reps
French Press: 4 sets 10 reps
DB shrugs: 3 sets 15 reps
Chin ups: 3 sets 6-12 reps
DB Bench Press: 6 sets 10 reps
Landline T Bar Row: 3 sets 10 reps
Standing DB Press: 3 sets 10 reps
Seated Cable Row: 2 sets 10 reps
DB lateral raise: 2 sets 10 reps
Ez Bar Curl: 3 sets 10 reps
French Press: 4 sets 10 reps
DB shrugs: 3 sets 15 reps
jrock645
Well-known member
Jesus that’s a ton of volume compared to what I do. Glad it’s working for you
jrock645
Well-known member
Got in today for about 50 minutes of incline walking and a short bit of core work. Hopefully doing this once a week can slow down any fat gain without beating my legs up.
Diet has been good. Been sticking to the format and have been very consistent. Had lamb for dinner instead of beef, just for a change of pace. Today’s meals were:
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Weights in the morning...
Diet has been good. Been sticking to the format and have been very consistent. Had lamb for dinner instead of beef, just for a change of pace. Today’s meals were:
Invalid Link Removed
Weights in the morning...