MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"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.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Basic Routine?
Author
Rating
Options

natec

what do you guys think about a basic routine like this one for building size and strength?

Mon.
Squat
Chin
Press

Thu.
Deadlift
Dip
Row

thank you
Open User Options Menu

rtestes

Mississippi, USA

Two questions for you:

Why the splits and only three sets a day?

How experienced are you in weight training?
Open User Options Menu

blsarmy

natec wrote:
what do you guys think about a basic routine like this one for building size and strength?

Mon.
Squat
Chin
Press

Thu.
Deadlift
Dip
Row


Im no pro. But i think that wouldnt do much for ya muscle building wise...why split routine? why not fullbody ? why just 2 days a week?

thank you

Open User Options Menu

BloodandGuts

First of all, what you have there IS full body training each day, dont let anyone kid you about that.
Anyway, I dont know how much experience you have, but what you listed is a fairly kick ass novice program. The only trouble is, you'd be better off not using it with the principals of HIT.

if you're a novice or coming back after a long layoff, take a look here for more info on this typs of program:
http://www.bodybuilding.net/...hlight=rippetoe

regards,
B&G
Open User Options Menu

simon-hecubus

Texas, USA

Yes, you have two great Basic routines there. For complete development, I'd recommend ending each of those days with some isolation movements for biceps, triceps, forearms, calves, and maybe abs.

Biceps and Triceps on the Monday workout. Calves and Forearms on the Thursday workout.

Infrequent bouts of lateral raises, trunk curls, shrugs, and maybe some neck movements will help too.

Scott
Open User Options Menu

kata14

Crotalus wrote:
I don't see a damn think wrong with that routine !

I think if you were just starting out , you could use more volume but if you have a couple years of HIT under your belt and now really KNOW how to hit an exercises HARD and be progressive, those workouts will fuck you up ! (in a good way ! )

I've made most of my gains over the years with very similar routines with the only change being maybe the addition of a calf movement to one workout and an ab movement on the other and I would do them in Dr.Ken's 50% set fashion.

IMO, you're on the right track. Best of luck with your training.



How do you use the progression with Dr. Ken 50% set fashion?

Example:
-I do 1st set with 10-12 reps to failure.
-Rest 1min.
-I do a 2nd set to failure with the same weight,
trying to reach 5-6 reps.

When can I add the weight?
and where's the target, at 1st or 2nd set?

Thank you
Open User Options Menu

Crotalus

I don't see a damn think wrong with that routine !

I think if you were just starting out , you could use more volume but if you have a couple years of HIT under your belt and now really KNOW how to hit an exercises HARD and be progressive, those workouts will fuck you up ! (in a good way ! )

I've made most of my gains over the years with very similar routines with the only change being maybe the addition of a calf movement to one workout and an ab movement on the other and I would do them in Dr.Ken's 50% set fashion.

IMO, you're on the right track. Best of luck with your training.

Open User Options Menu

coach-jeff

Louisiana, USA

I'm using a similar consolidated program, while I do work on a new house I just bought. The house rehab is very physically demanding, so I'm cutting down on the volume in gym for a few weeks. And even without the demands of rehabbing a house, I still think this type routine is a great thing to cycle into one's program a few times a year.
Open User Options Menu

Crotalus



How do you use the progression with Dr. Ken 50% set fashion?

Example:
-I do 1st set with 10-12 reps to failure.
-Rest 1min.
-I do a 2nd set to failure with the same weight,
trying to reach 5-6 reps.

When can I add the weight?
and where's the target, at 1st or 2nd set?



Kata ;

Personally, I used the first set as the target # that determined if I moved up or not. That way, I had no excuses of even thinking about 'saving something' for that second set.

You're doing it right.

One variation of this I enjoyed using was sort of reversing the 50% sets .. I called it " Set and a Half " I know, it's a dumb name so come up with a better one , LOL .

I started with a weight where I would fail at about 6 -7 reps tops ( I responded better to low reps ) . I'd then reduce the weight and within 45 seconds do a second set, shooting for what you completed in that first set plus half. So if I got 7 hard reps in the standing press (failing at 8) , I'd pull some plates off in a hurry and at the 45 second mark start again shooting for about 11 or 12 reps. How much you reduce is on you ; trial and error ...

Doing this along with Leistner's 50% sets gave me all the variation I needed for years. I was someone who didn't get bored with a good routine, so my exercises didn't vary a whole lot either.

Doing 50% sets until 'stale' and then switching to the 'Set and a Half' would knock me right back on my ass again. If you try it let me know how you liked it.
Open User Options Menu

dipsrule

Pennsylvania, USA

Nothing wrong with your routine.If you have read any of Dr.Ken,you would know that a push,and a pull,and a lowerbody move done 2 times a week would be enough provided you work hard enough.
Open User Options Menu

hdlifter

natec wrote:
what do you guys think about a basic routine like this one for building size and strength?

Mon.
Squat
Chin
Press

Thu.
Deadlift
Dip
Row

thank you



Solid routine! That reminds me of McRobert's Brawn, and is similar to Brooks Kubik's basic routine in Dinosaur Training. Let's be honest... what's missing? NOTHING! The small muscles get adequately worked regardless, and don't let anyone tell you different. All the best!
Open User Options Menu

kata14

Just downstairs in my garage, I have free-weights, one rack.. I'll perform this routine twice a week.

"Dr. Ken Leistner's Program For Functional Muscle"

1. Squat (warmup-10 reps and then 1 x 8).
2. Stiff-legged Deadlift (1 x 15-20)
3. Overhead Press or Bench Press (alternate each workout; 2 x 6-8)
4. Barbell Shrug (1 x 15-20)
5. Barbell Curl (1-2 x 6-10)
6. Dips (1 x 6-10)

Regards
Kata
Open User Options Menu

natec

thank you for all the comments.

I feel that I'm a recreational intermediate lifter.

here's a follow up question.

a couple of you have already chimed in,

do you feel that working body parts such as neck, arms, forearms and calves is important or are they sufficiently worked with compound exercises?

thank you
Open User Options Menu

JONKILCOYNE

Florida, USA

I would definitely advise you to work your calves, neck, forearms, and arms-directly-Im sure we have all been Mentzer fans at one point or another- and he was really big on these "consolidation" routines but to include these areas really will not be a problem-In fact, to include them will actually help your performance in the basic exercises ie..grip work .....

if you want to limit it- do your calves and neck with one workout and your forearms and arms with the other routine....Do not let fear of overtraining prevent you from getting the results you deserve, sure it can happen but a big trend with some HIT guys is actually believe it or not-undertraining.....

Avoid Extremism in all its forms-use your good judgement, train hard, be patient, consistent, and progressive and you will get where your genetics will take you....
Open User Options Menu

cmg

JONKILCOYNE wrote:
I would definitely advise you to work your calves, neck, forearms, and arms-directly-Im sure we have all been Mentzer fans at one point or another- and he was really big on these "consolidation" routines but to include these areas really will not be a problem-In fact, to include them will actually help your performance in the basic exercises ie..grip work .....

if you want to limit it- do your calves and neck with one workout and your forearms and arms with the other routine....Do not let fear of overtraining prevent you from getting the results you deserve, sure it can happen but a big trend with some HIT guys is actually believe it or not-undertraining.....

Avoid Extremism in all its forms-use your good judgement, train hard, be patient, consistent, and progressive and you will get where your genetics will take you....



Very well stated.

Regards,

Ron
Open User Options Menu

simon-hecubus

Texas, USA

JONKILCOYNE wrote:
I would definitely advise you to work your calves, neck, forearms, and arms-directly...In fact, to include them will actually help your performance in the basic exercises ie..grip work .....

...Do not let fear of overtraining prevent you from getting the results you deserve, sure it can happen but a big trend with some HIT guys is actually believe it or not-undertraining....


I do believe!!!
Open User Options Menu
H.I.T. Acceptable Use Policy