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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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HIT_STUDENT

Ohio, USA

ok, 5"10, 207 lbs, about 13-15% BF

ive got the diet in order, just curious as to what everybody thinks is the best HIT routine to use when on reduced calories.

ive got TNHIT, but just wanted to get some opinions.

thanks for your time,

--JB

(will post pic soon)
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JONKILCOYNE

Florida, USA

JB,

I am not familiar with how much you know about HIT, but there are many effective interpretations. For fat loss, my opinion would be to try and limit the overall volume and focus on keeping your strength high on a limited number of sets.

For fat loss, you should strength train basically the same way when trying to gain. The only difference may be in the volume and frequency of your workouts. You can do a split routine, full body, or a combination of split and full body. Its up to you really. If your still training progressively, watching the calories, keeping your protein intake moderate you will get there.

In my opinion, I prefer full body.

I would pick an A and B workout schedule.

Each workout would consist of 8-10 exercises. ONE or at most two work sets each. As your ability to focus and train hard increases-drop to one work set per exercise. Not everyone can train 100% right off the bat so give yourself some time-this may mean two work sets for you. Maybe you already have that ability to focus totally, in that case stick with ONE work set. Dont overthink it.

I would advise to train 5 x every two weeks. In other words, Week 1- Train Mon, Wed, and Friday. Week 2- Monday and Thursday. Then repeat for 6-8 weeks and then take a week layoff.

I would advise you to alternate Workout A and B every time you train. In the "A" Workout include most your muli-joint compound exercises-and in the "B" workout you can use your isolation exercises (if you want them). Here is a basic application:

A.
1.Full Squat w/Barbell 15-20 reps
2.Db Calf Raise 15-20 reps each leg
3.Standing Barbell Press 8-10 reps
4.Chin-up 8-10 reps
5.Standing Barbell Press 8-10 reps
6.Chin-up 8-10 reps
7.Parallel Bar Dip 8-10 reps
8.Barbell Curl 8-10 reps
9.Paralled Bar Dip 8-10 reps
10.Stiff Legged Deadlift w/BB 15 reps

B.
1.Leg extension 8-15 reps
2.Db fly 8-10 reps
3.Db pullover 8-10 reps
4.Crunch machine 8-10
5.Oblique machine or side bend with Db
6.Rear Lateral machine 8-10 reps
7.Leg Curls 8-15 reps
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stevecollins33

Hi chaps
I've just embarked on an experimentation phase using supplementation and some additional anaerobic training to determine whether it makes an impact on my body fat levels.
Following a long-term HIT programme, I've gone from 16st to 12st. However, I have struggled to get beyond this and my body fat percentage is still lurking close to the 15% mark.

The consultant who measured my levels remarked that the reading was skewed thanks to the thick layer of fat in the dreaded waist region.
I've started taking Maximuscle product Thermobol. I'm also focussing on some hard interval training after my weights workout (one minute rounds on a stepper at 85-90 maximum heart rate).

I train twice a week with weights, usual full body workout A and B style abbreviated routines. Any more weights sessions and I overtrain.
I know the thought of supplements and additional anaerobic activity would be greeted by general dismissal by the HIT crowd, however, I believe not experimenting to find out what works best for you as an individual is a bit short-sighted.

Anyway if it works I'll post it - and if it doesn't work I'll do the same!! Any feedback on similar experiences would be appreciated.
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Paul25

Hi matey,

I wouldn't waste my hard earned on Fat loss supplements as they will do nothing that a caloric controlled eating plan, HIT and CV wouldn't do!

Paul
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kata14

I am doing A-B abbreviated HIT routines with basic exercises and a little bit of calorie restriction. That's working good for me. I have to say I am doing some cycling or jumping rope on rest days.

Kata
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incrediblechap

Do you think it would be beneficial to do a Negative Only approach during a fat loss phase? I currently have 25 pounds of fat i need to go through, but I was quite curious as to whether i should start doing a N.O. excercise.

Currently i do
Leg Curl, Leg Ext, Leg Press, Calf raise on Leg Press Machine, Machine Pull Over, Hammer Bench, Hammer Lateral Row, Hammer Shoulder Press, Bicep Curl with DB, Tricep Ext with DB, ForeArm Curl with DB and weighted ab crunch.

If i were to use N.O. or Neg accentuated i would probably end up with a routine that looks like

Neg Emphasis
Leg Press, Calf raise on Leg Press machine

Reg Machine Pull Over

Neg Emphasis
Bench on machine, Row on Machine, Shoulder Press on Machine, Bicep Curl on machine Tricep ext on machine

Reg Forearm curl, Ab machine

Thoughts pls. I need to shake up the routine a little.
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stevecollins33

Cheers Paul. I'm sceptical like yourself about products in general - and that includes Creatine, despite sterling endorsements from the esteemed Dr. Darden - however I'll give it a go. Thermobol has certainly encouraged a diuretic effect to date after three days usage.
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stevecollins33

Hi
I would urge caution when considering such intensity. I agree somewhat with HIT stalwart Stuart McRobert (author of Brawn, Beyond Brawn and other titles) when he talks of the "metabolic cost" during weight reduction phases. The reasoning is that during a gaining phase it is normal to expect a muscle to fat ratio gain.

For example, one pound of fat for every five pounds of muscle. The same principle applies to the opposite, i.e. a fat to muscle ratio loss. Despite your best endeavours, weight reduction is bound to result in some muscle loss. This line of reasoning is also linked to the consensus of scientific opinion which states losing fat while simultaneously gaining muscle is virtually impossible for the vast majority of genetically average bodybuilders.

The obvious exceptions here include casey Viator and the famous Colorado Experiment. However, I'm sure Ellington Darden would agree Casey was anything but genetically average!

I believe that if you chose to crank up your intensity too much while going into calorie-deficit you will at best overtrain and at worst lose good muscle tissue in the process - the qualification being, of course, unless you're genetically gifted and/or take steroids! Good luck and let me know how you get on.

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buddy 51

i recently reread nautilus bulletin #1 and came across some interesting suggestion by arthur jones for overweight trainers. despite Dr. Darden, drew baye and other h.i.t. recommendation of no cardio for fat loss, arthur recommended that a severely overweight individual should take up a jogging program along with weight training and to do several sets of high reps. he even suggests reps of 50 for the squats! this info was in chapter 27. i know wayne wescott advocate cardio and one set weight training for weight control
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incrediblechap

Looking over this post I've decided to make the following changes to my routine

1. Leg Curl
2. Leg Ext
4. Leg Press
5. Calf raise on Leg Press Machine
6. Mahine Pullover
7. Chin
8. Dip
9. Military Press with Barbell

I'll add accessory movements next cycle. I think i'll try this one for the next 4 weeks, as i have vacation coming up! I'll let you know how it turns out. The rationale behind this routine is to keep the big movements in and reduce overall volume as was previously suggested.
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HIT_STUDENT

Ohio, USA

heres what i decided to go with, ill go ahead and just show you what tonights session looked like.

Squat - 255lbs x 12
Machine pullover - 150 lbs x 11
Weighted dip - BW(208) +45 x 10
Chin - BW x 7

2 minute rest

Machine fly - 130 lbs x 12
Machine tri extension - 110 lbs x 11
Machine preacher - 100 lbs x 8

1 min rest

DB side laterals - 25 lbs x 11
Seated calf raises -3 plates x 15
Roman chair sit up - 20 rep superslow

Comments: im gonna tan a bit more and then throw some pics up by the end of the week, i weighed in at 208 this morning, so im eager to see what i look like at a lean 190 or so, being that im just 5"10, i think it could be ok.


--JB
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HIT_STUDENT

Ohio, USA

also, my calories are right at 1500 right now, with one 200 calories snack left in the day, right before bedtime.


--JB
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HIT_STUDENT

Ohio, USA

so, does everything look right and propper ?


--JB
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JONKILCOYNE

Florida, USA

Great Routine....Keep up the good work


Focus....Intense.....Crush it!
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HIT_STUDENT

Ohio, USA

Squat - 275lbs x 8
DB pullover - 80 lbs x 10
Weighted dip - BW(208) +50 x 8
Chin - BW x 8

2 minute rest

Barbell Curl - 100 lbs x 8
Tri pressdown - 130 lbs x 10
DB side lateral - 25lbs each
Seated Calf raise - 4 plates x 6*

*horrible calf cramp, tried to go again, didnt work, had to call it a day.


Comments: so if everybody doesnt mind, i thought i might keep a running log here for a while, i dont know how things are done here really, so if its no cool, just let me know.

I added 20 pounds onto the squat, and it was a killer, almost start stars after the last rep, but it felt good.

I think this will be the final routine, plus maybe some ab work, but since im on restricted calories, i am trying to keep the volume fairly low.


thanks for any input.

--JB



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marcrph

Portugal

1) 1500 calorie diet
2) the above in 3 meals and 2 snacks
3) 9-10 hours sleep
4) ONCE a week training
5) WHOLE body training
6) 3 work sets
7) 2 compounds and 1 isolation
8) 1 compound can be NA/NO

1st week

a) NO Dips
b) Trap bar dead lift
c) Calves

2nd week

a) NO chins
b) Squats
c) Wrist curls


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HIT_STUDENT

Ohio, USA

thanks for the input, but at this state of my training, i dont really think i could accomplish much with only training once a week.


--JB
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DownUnderLifter

marcrph wrote:
1) 1500 calorie diet
2) the above in 3 meals and 2 snacks
3) 9-10 hours sleep
4) ONCE a week training
5) WHOLE body training
6) 3 work sets
7) 2 compounds and 1 isolation
8) 1 compound can be NA/NO

1st week

a) NO Dips
b) Trap bar dead lift
c) Calves

2nd week

a) NO chins
b) Squats
c) Wrist curls


Hey Marc

Would I be correct in saying, that looks very much like Mentzer's Athletes Routine? (except for the multiple sets)

Cheers

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marcrph

Portugal

DownUnderLifter wrote:
marcrph wrote:
1) 1500 calorie diet
2) the above in 3 meals and 2 snacks
3) 9-10 hours sleep
4) ONCE a week training
5) WHOLE body training
6) 3 work sets
7) 2 compounds and 1 isolation
8) 1 compound can be NA/NO

1st week

a) NO Dips
b) Trap bar dead lift
c) Calves

2nd week

a) NO chins
b) Squats
c) Wrist curls


Hey Marc

Would I be correct in saying, that looks very much like Mentzer's Athletes Routine? (except for the multiple sets)

Cheers



DUL,

No, 3 sets total. No multiple sets.
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MotorFed

California, USA

i like that routine marc. ive been experimenting with cutting my volume down even further to something similar to mentzer's consolidated routine and have been fairly pleased with the results. im going to start giving the routine you suggested a try.

dan
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marcrph

Portugal

MotorFed wrote:
i like that routine marc. ive been experimenting with cutting my volume down even further to something similar to mentzer's consolidated routine and have been fairly pleased with the results. im going to start giving the routine you suggested a try.

dan


I'm experimenting too.

Experiment consists of:
1 overweight individual
4 week time span
1 workout a week
3 exercises:
1) Nautilus Duo Hip & Back
2) Nautilus Leg curl
3) Nautilus Leg Extension

Purpose;
to see if these exercises which contain NO balance factors, NO compound movements and can thus result in improvement in his trap bar dead lift.

I dyno'ed him before the 1st workout.

After 4 weeks I will dyno him again.

I'm interested to see how much if any improvement can be had from once weekly, very brief workouts. I'm also interested how much the hip & back can improve a hip dominant movement like the trap bar dead lift.
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MotorFed

California, USA

the wonderful world of HIT, experimentation and the beaty of questioning things that came before that appeared infallible. thanks to arthur jones', Dr. Darden's and mike mentzer's desire to explore and incorporate these 3 things into their lives has led us to this point.

continue to be curious and good luck with your endeavors. keep us posted. some people on this board care for more than just arguing and welcome your findings, marc.

dan
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marcrph

Portugal

MotorFed wrote:
the wonderful world of HIT, experimentation and the beaty of questioning things that came before that appeared infallible. thanks to arthur jones', Dr. Darden's and mike mentzer's desire to explore and incorporate these 3 things into their lives has led us to this point.

continue to be curious and good luck with your endeavors. keep us posted. some people on this board care for more than just arguing and welcome your findings, marc.

dan


Dan,

I'm curious to see how much "carry over" there will be.

I got him to do 225 lbs TBDL for 7 reps for starters. One week later I started him on the 3 exercises previously mentioned once-weekly. The intensity is there.

I'm going kick his B*&% if he does not get 25 reps in one month. Furthermore, I'm not worried about rep speed on the TBDL, as long as he can avoid jerking the weight off the ground, and dropping the weight. The rep speed for the 3 Nautilus exercises is fairly slow. The Nautilus leg curl, extension, hip & back are fairly long stroked, so rep speed may be somewhere along 3-5 seconds positive and negative.

If I get good results, I'm going to start him on a 1200 calorie diet, and cut to 2 exercises, by alternating leg extensions and curls performed negative accentuated plus the hip & back. A properly performed set of Nautilus hip & back will leave you gasping for breath just like a set of high rep squats. It's a killer! I'm hoping for 405 TBDL for 5 reps after another month.
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