Universal Nutrition Forum

ok so today was the first day of doing proper HIT. jeff had earlier advised that i do 2 warm up sets, 1 working set (aiming for 6 reps), rest 10-15 secs then go again (aiming for another 2 reps), rest 10-15 secs then go again (aiming for 1 rep). With no rest, proceed straight into negatives and forced reps with a training partner. It went surprisingly smoothly for my first proper HIT session.

because it was my first chest session with HIT, i wasnt sure which weight id be using so i started with 17.5kg dumbells for a dumbell press

D/B Press
1st Set (aiming for 6 reps)-I got 8 reps out of 17.5kg so next week Ill start with 20kg dumbells

2nd Set- (after 15 secs rest, aiming for 2 reps) - I got 3 reps

3rd Set- (after 15 secs rest, aiming for 1 rep) - I got 2 reps

Negatives Set-(With no rest after my 3rd set) -I did 6 negatives with my training partner and 2 forced reps

Incline D/B Press
Again I wasnt sure what weight to start with so I got 12.5kg dumbells

1st Set - (Aiming for 6 reps) -I got 10 reps so ill probably use 15kg or 17.5kg next week

2nd Set-(After 15secs rest,aiming for 2 reps)- I got 4 reps

3rd Set- (After 15secs rest, aiming for 1 rep)- I got 2 reps

Negative Set(No rest after 3rd set) I got 6 negatives squeezed out

Flyes
Chose to start with 10kg dumbells

1st Set-(Aiming for 6 reps) I got 8 reps

2nd Set-(After 15secs rest, aiming for 2 reps)- I got 4 reps

3rd Set -(After 15secs rest, aiming for 1 rep) - I got 4 reps

As my partner had gone to do some cardio (very helpful), I had no choice but to do 3/4 very slow reps

It only took 15 mins max and i finished off with 10 mins on the cardio.
Really looking forward to trying this out with all body parts over the coming weeks.

jeff what exercises would you recommend for each body part?like to day im gona do triceps and shoulders (im not sure is it ok to do two body parts on the same day, could u clear this up for me please?)

what 3 exercises would you reccomend for each of them?
thanks dude

Doing Triceps and Shoulders is fine. Do Back and Legs on their own and Chest can be done with Biceps.

Do shoulders first, DB press or behind the neck BB press, Lateral Raise and a cable raise are all good. Maybe upright rows. Do 3 exercises on your shoulders and 3 on triceps. Pushdowns (overhand or underhand grip), BB skull crushers, Overhead DB extension, Dips are all good.

Also, from your first post, don't aim for a certain amount of rest pause reps, take your 15 seconds and lift as many as you can. Aim for failure not a sets number. If you only get 4 reps at the start of a set that's fine once you're failing. Also, 2 warm up sets is not needed before every exercise, just the first one.

i know i was just tryin to give the idea behind it to everyone else, thanks tho!muscle failure in the gym=muscle growth at home!

for back -deadlifts, lat pulldowns, and bent over rows ok?

Throw in an extra exercise.

I have two back routines that I rotate on a weekly basis.

First one looks like this:
BB Pullover
Hammer Strength Machine Pulldown (cable will do if your gym doesn't have one)
BB Bent Rows
Cable Row
Hyper Extensions

Reverse Flyes (for rear delts)

well in the last week, ive applied HIT to all muscle groups (bar legs), and i have to say i love it. got absolutely SLAMMED on boards.ie for advocating it, so they can go fuck themselves, i believe it works. heres my log for past week

Monday 18th
Shoulders + Tri's

Machine Press
8 plates - 10 reps
15 secs - 3 reps
15 secs - 5 plates, 5 reps

Lateral Raises
7kg DB - 8 reps
15 secs - 4 reps
15secs - 2.5 reps

Upright Rows
25kg - 7 reps
15 secs - 4 reps
15 secs - 2.5 reps

Triceps

Pushdowns
10plates - 10 reps
15secs - 7 reps
15 secs - 3 reps

Overhead Extensions
6kg DBs - 6 reps each arm
no rest - used both arms - 12 reps
15 secs - used both arms - 12 reps

Dips with a bench
12 reps to failure
15 secs - failure at 9 reps

Thursday 20th Nov.

Back

Deadlifts
55kg - 6 reps
15 secs - 2 reps
15 secs - 2 reps

Lat Pulldowns
12 plates - 6 reps
15 secs - 2 reps
15 secs - 2 reps
15 secs - 7 plates - 12 reps

Straight Arm, Standing Lat Pulldowns
5 plates - 6 reps
15 secs - 2 reps
15 secs - 1 rep

T Bar Row
20kg - 6 reps
15 secs - 5 reps
15 secs - 3 reps

Don't mind those Pussy Fucks! I've put on lbs of solid muscle in the last few months training this way. Just look at Dorian and Mentzer.

Keep it up man. I bet anything that this week your strength will go up on most of those exercises which is evidence that it works.

STRENGTH PRECEEDS SIZE

Monday 24th Nov.

Biceps

BB Curls
32.5kg - 6 reps
15 secs - 2 reps
15 secs - .5 rep
25kg - 5 reps

Incline DB Curls
15kg - 10 reps
15 secs - 7 reps
15 secs - 2 reps
10 kg - 14 reps
15 secs - 11 reps
15 secs - 10 reps
15 secs - 4.5 reps
15 secs - 3 reps

Incline Forearm DB Curls
10 kg - 7 reps each arm
15 secs- right arm 6 reps / left arm 4 reps
15 secs - right arm 6 reps / left arm 5 reps with assist.

Chest

DB Press
17.5kg -6 reps
15 secs - 4 reps
15 secs - 1 rep

Incline DB Press
12 kg - 8 reps
15 secs - 5 reps
15 secs - 3 reps

Flyes
10kg - 8 reps
15 secs - 6 reps
15 secs - 4 reps

thanks jeff its good to hear some encouragement dude!
unfortunetly i cant get a regular training partner at all, (unless one of you guys wants to train with me in trinity gym - ill get u in for free everytime!), meaning i cant do my negatives or go to complete failure as much as i want to.bit of a bummer but ill slug away at it until christmas at the very least and then see how the situation looks.

one thing its taught me is that i love training with unbelievable intensity so i do kinda need a partner beside me. the shotgun is giving me unreal pumps i love it!ive had to sit down for 30 mins after every session, i just cannot move!

If you're having trouble doing forced reps, you can use drop sets or even partial reps. Also, if you're worried about not going to failure on exercises like bench press etc, use machines like a smith machine on pressing movements or an over head press machine instead of an overhead db press etc, etc.

Or you could just get someone in the gym to spot you. Sure I drag my girlfriend to the gym to spot me. Although this isn't the best idea, I was doing slullcrushers with 35kg on an ez bar and she was helping me with my negs when my arms just failed and I dropped thewight right into her hands, it almost pulled her amrs out!

ya i always loved drop sets so good to know they work too!

i find it really awkward getting someone to spot me with HIT cos its so important to not have any more than 10/15 secs between your sets so i use partial reps and verrrrry slow lowering of the weight, when i know i wont get it back up again.

have you found your muscles stay pumped for way longer?as in i did chest and biceps on monday and my biceps ares still pumped.possibly is the shotgun??

I get a good pump alright from it. Probably a combo of intense training with the NO SHotgun.....love that shit!

Thursday 27th Nov

Shoulders

Machine Press
10plates - 7 reps
15 secs - 0 reps!!

so dropped to 7 plates - 4.5 reps
15secs - 4 reps

5 plates - 6 reps

Lateral Raises
8kgDBs - 6 reps
15 secs - 3.5 reps
15secs - 2 reps

4kgDBs - 20 reps

Upright Rows
25kg - 9 reps
15 secs - 4 reps
15 secs - 3.5 reps

Triceps

Pushdowns
10plates - 6 reps
15 secs - 5 reps
15 secs - 2 reps

6plates - 18 reps

Overhead DB Exten. (both hands used)
10kg - 12 reps

12kg - 6 reps
15 secs - 5 reps

10kg - 8 reps
15 secs - 6 reps

Dips
14 reps to failure
15 secs - 11 reps to failure

Friday 28th Nov

Back

Deadlifts
60kg - 6 reps
15 secs - 3 reps
15 secs - 2 reps

30kg - 10 reps (almost fainted at this point)

Lat Pulldowns
12 plates - 7 reps
15secs - 3 reps
15secs - 1.5 reps

7 plates - 20 reps

Straight Arm Lat Pulls
4 plates - 10 reps
15secs - 6 reps
15secs - 4 reps

TBar Rows
25kg - 7reps
15secs - 6 reps
15secs - 4 reps

15kg - 9 reps

10kg - 9 reps