MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Mass Workout?
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Grizz133

Louisiana, USA

Would this be a good over all mass builder?

Deadlift
Squats
over head press
bench
chins
dips
abb work

Would this hit everything? Or would I be over trained.
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saseme

Grizz133 wrote:
Would this be a good over all mass builder?

Deadlift
Squats
over head press
bench
chins
dips
abb work

Would this hit everything? Or would I be over trained.


Benches, dips and overheads might be a little shoulder intensive?

Deadlifts and squats may be a little lower back intensive?

I'd drop squats for leg presses and deadlifts one workout and perhaps squats and something else another.

Drop one of the pushing movements for another pulling. It's a little push heavy.

You've got no single joint moves, I assume in the name of mass buyilding but have included ab work. Is that consistent with the goal?

How does a mass building workout vary from non-mass building? What is a non mass building workout?
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kata14

Thanks to NYer, Jason, Scott and Natureboy I'll keep going to work with this routine.

1. BB or DB Deadlifts (full to get quads)
2. DB FLYES
3. Dips
4. DB Pullover
5. Chins
6. BB Curls OR DB Laterals
7. One-Leg Calf Raises
8. Ab Work

I'm sure it works for u too.
Kata
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David_27

Tennessee, USA

Grizz133 wrote:
Would this be a good over all mass builder?

Deadlift
Squats
over head press
bench
chins
dips
abb work

Would this hit everything? Or would I be over trained.


Just the first 2 would be a killer workout. I think the big majority of muscle in your body is in the legs and back, so this is fine for "overall mass." You'll die if you try the whole routine, though ;)
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NATUREBOY

Grizz133 wrote:
Would this be a good over all mass builder?

Deadlift
Squats
over head press
bench
chins
dips
abb work

Would this hit everything? Or would I be over trained.

All these compound movements will kill you after a few weeks. Plus you'll be overtraining your front deltoids and triceps (overhead presses, bench presses, and dips all target these muscles) and likely neglecting your quadriceps. Why not try some of the workouts in the New HIT?
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NATUREBOY

kata14 wrote:
Thanks to NYer, Jason, Scott and Natureboy I'll keep going to work with this routine.

1. BB or DB Deadlifts (full to get quads)
2. DB FLYES
3. Dips
4. DB Pullover
5. Chins
6. BB Curls OR DB Laterals
7. One-Leg Calf Raises
8. Ab Work

I'm sure it works for u too.
Kata


This looks very solid, Kata!
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davise

I do the following for six weeks and then rotate in a workout with a little more isolation for variety. Its tough to stay with for more than six weeks but everytime I go on it I get stronger and gain a little.

Squat
SLDL
Calf Raise
Overhead Press
Weighted Chins
Weighted Dips
Shrug
Curl
Weighted Crunches
Reverse Wrist Curl
Finger tip Wrist Curl

Can be done twice a week with one workout not to failure (2 reps short)
or if you need more recovery do three times every two weeks ie M F W M etc.

After 6 weeks go back to an A/B or even C type structure with more isolation and more variety.

Its an awesome metabolic conditioning workout especially if you keep your reps high on the squat and sldl.
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Yes

NATUREBOY wrote:
Why not try some of the workouts in the New HIT?

"Beginning HIT-routine #3

Squats
Pullovers
Deadlift
Lat. raise
Bench press
Shrugs
Bent-arm fly
Triceps ext.
Bicep curl
Wrist curl
Reverse trunk curl
Side bend"

Just an example, but I dont see how that would be any easier than Grizz workout. Sure, theres not as many compound movements, still... 12 exercises compared to 7. In this beginner HIT-routine you will also hit the shoulders, chest and triceps pretty hard.

Of course this is just and argument that if TNHIT is the standard, then Grizz workout should be pretty good.

However, as a beginner I would prefer Dr. Dardens routine, because of more isolation work - I think it is better than indirect work when you are a beginner. So I agree with you there, that one of Dr. Dardens routines will be better.

This routine here I only took as an example because ive been doing it myself, with some small changes - alternating squats and pullovers(doing two sets each), lateral raises for the rear deltoids, calf raises after deadlifts, and alternating trunk curls and side bends every other workout.
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NATUREBOY

Yes wrote:
NATUREBOY wrote:
Why not try some of the workouts in the New HIT?
"Beginning HIT-routine #3

Squats
Pullovers
Deadlift
Lat. raise
Bench press
Shrugs
Bent-arm fly
Triceps ext.
Bicep curl
Wrist curl
Reverse trunk curl
Side bend"

Just an example, but I dont see how that would be any easier than Grizz workout. Sure, theres not as many compound movements, still... 12 exercises compared to 7. In this beginner HIT-routine you will also hit the shoulders, chest and triceps pretty hard.

Of course this is just and argument that if TNHIT is the standard, then Grizz workout should be pretty good.

However, as a beginner I would prefer Dr. Dardens routine, because of more isolation work - I think it is better than indirect work when you are a beginner. So I agree with you there, that one of Dr. Dardens routines will be better.

This routine here I only took as an example because ive been doing it myself, with some small changes - alternating squats and pullovers(doing two sets each), lateral raises for the rear deltoids, calf raises after deadlifts, and alternating trunk curls and side bends every other workout.


Performing 7 sets is NOT necessarily easier than performing 12 sets. You're confusing intensity with duration.

But anyway, the main point is that Grizz's suggested routine involves too many overlapping exercises.

BB Deadlifts (hamstrings, upper back, forearms)
BB Squats ( hamstrings again , quadriceps, buttocks)
Overhead Press (triceps, middle deltoids, trapezius)
Bench Press ( triceps again , front deltoids, pectorials)
Chins (biceps, lats, forearms again )
Dips ( triceps again, front deltoids again, pectorials again )

If Grizz would like to construct a homemade routine using these exercises, I would recommend something along the lines of:

1. BB Squats or Leg Presses or BB Deadlifts
2. Bench Presses or Dips or Overhead Presses
3. Chins or Rows or Pulldowns

Plus isolation exercises as necessary to fill in the gaps.

So, a good total body routine could consist of something like this:

1. Leg Extension
2. BB Squat
3. DB Pullover / Biceps Curl
4. Chins
5. DB Flyes / Triceps Pushdown
6. Dips
7. BB Shrugs
8. Calf Raise
9. Situps
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cpufast

Michigan, USA

Grizz,

Here's the routine I just started, Monday and Thursday, 2 sets of 6 reps, 4/4 rep count.

A
1.) Squats
2.) Military Shoulder Press
3.) Hammer Smith Iso Lateral High Row
4.) Bicep EZ Curl
5.) Leg Press
6.) Seated Calf Raise
7.) Hammer Smith Seated Ab Crunch

B
1.) Deadlifts
2.) Barbell Bench Press
3.) Hammer Smith Iso Lateral Incline Press
4.) Rear Deltoid Row
5.) Standing Lateral Raise
6.) Lat Pulldown
7.) Lying Tricep Extension
8.) Chin Ups, 1 set to Failure

I've had to adjust as this is the first time I have been in a gym consistently. I have found that I need more recovery time since going to free weights.
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simon-hecubus

Texas, USA

cpufast wrote:
Grizz,

Here's the routine I just started...
A
1.) Squats
2.) Military Shoulder Press
3.) Hammer Smith Iso Lateral High Row
4.) Bicep EZ Curl
5.) Leg Press
6.) Seated Calf Raise
7.) Hammer Smith Seated Ab Crunch

B
1.) Deadlifts
2.) Barbell Bench Press
3.) Hammer Smith Iso Lateral Incline Press
4.) Rear Deltoid Row
5.) Standing Lateral Raise
6.) Lat Pulldown
7.) Lying Tricep Extension
8.) Chin Ups, 1 set to Failure


I'd drop either the Lat Pulldowns or the Chins from Work0out B.

Another idea would be to switch Leg Press from A to B and Triceps Ext from B to A.

Also having DLs and Leg press in the same workout could get you ragged out (so will Squats and LP for that matter). The LP could be changed to Leg Curls or Ext for less systemic stress.

Scott
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Grizz133

Louisiana, USA

NATUREBOY wrote:
All these compound movements will kill you after a few weeks. Plus you'll be overtraining your front deltoids and triceps (overhead presses, bench presses, and dips all target these muscles) and likely neglecting your quadriceps. Why not try some of the workouts in the New HIT?


Oh, I was throwing ideas around last night. After I looked at what I had written I thought it was too much but at the time I thought I was hitting all the key lifts.

My old program was based on these lifts but I split body parts, every other day. I built my single joint movements off those compound lifts. One to two sets to failure. It worked for me ok, but I wanted a full body work out. Thats when I found HIT, so here I am. Thanks for all the info guys. I'm still trying to learn about the HIT way of doing things.

Thanks
Grizz
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Law&Order

Mon:
Pressups (Warmup)
Incline BP
Close Grip BP
Barbell Rows
Barbell Shoulder Press
EZ Bar Curls
Leg Ext
Leg Curl
Calf Raises
Crunches



Wed:
Pressups (Warmup)
Flat BP
Seated Rows
Deadlift
Lateral Raises
Front Raises
Bent-Over Laterals
Reverse Curls
EZ Bar Ext
Good Mornings
Leg Raises & Crunches


Fri:
Pressups (Warmup)
Incline BP
Pullovers
Barbell Rows
Barbell Shoulder Press
Barbell Curls
Leg Ext
Leg Curl
Hack squat
Calf Raises
Crunches


HAHAHA
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