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
Everyone's Current Program
1 | 2 | Next | Last
Author
Rating
Options

JohnV474

I suppose this is kind of a poll, but I'm curious to know what everyone's current program is?

It would be helpful to include if you are trying to gain muscle or lose fat or gain strength, etc.

As for myself, I'm following the New High Intensity Phase 1 reduced-calorie diet, so my workout is shorter than usual. I perform the workout recommended in the book for this phase:

Squat 1x8-12
Straight Arm Pullover w/DB 1x8-12
Bench 1x8-12
Biceps curl w/BB: 1x8-12
Weighted crunches: 1x8-12

Performed 3x per week. When I am back to a normal diet, I will increase the amount of exercise and eventually go back to 2x/wk training.

Current goal is fat loss, to then be followed by rapid strength and some size increases.

All training is to positive failure only.

What about you folks?

JohnV474
Open User Options Menu

jane wong

Singapore

As of three weeks ago I have been doing just gymnastics, twice per week, with one 5x5 session, and things are going very good.

In the past I have done HIT, HVT, and Powerlifting.
Jane
Open User Options Menu

HSDAD

I'm lifting 2 days per week and have 2 different workouts I sort of alternate. I say "sort of" because I do them based on the weather. My freeweights are in an unheated garage, so when it's really cold, I use a Soloflex inside (sissified, I know).

Freeweights:
Leg Extension
Leg Curl
Back Squat
Chin-up
Barbell Military Press
Dumbbell Pullover
Haney Shrug
Stiff Legged Deadlift

Soloflex:
Leg Extension
Leg Curl
Leg Press
Seated Row
Bench Press
Behind the neck Pulldown
Bicep Curl
Stiff Legged Deadlift

Everything one set to failure except squats and SLDL where I go to what I call "safe" failure. On the last time through, Idropped the leg extensions and curls and just went straight to squats on the freeweight workout. I may do that for the ramaining three on this workout card. I'm still undecided.

I used to rush through my workouts. Recently I go for fuller recovery between sets and longer sets. It just feels better for now. I definitely go deeper on each set as a result. As Summer approaches, I'll probably do some Brczyki 3 * 3 or other more metabolically challenging workouts. Time will tell.

One I've been meaning to try and probably will when this workout card is done is the following:

Deadlift
Chin-up
Bar-dip

Performed in a circuit, 5 times through with shortest possible rest periods. Goal is 5 reps per set. If 5 * 5 is achieved, then either weight is upped for that exercise or rest period shortened. Deadlift is my best thing and I've intentionally stayed away from it for a while to improve my squatting. But I'm eager to get back to it and hit it hard.

I think this workout should hit every muscle hard and burn the cardio-pulmonary system as well. Twice a week might be too ambitious though. Perhaps 3 per 2 week block. We'll see.
Open User Options Menu

HSDAD

Sorry, forgot the other stuff you asked for. I'm ever looking for more strength. When I was first starting out lifting 2 years ago, a co-worker and erstwhile bodybuilder asked me what my goal was. His was admittedly aesthetics. I hadn't thought about it prior to being asked the question. I just blurted out: "I want to be able to lift a bus". I guess that's still the goal.

I'd love to lose 20lb. of fat which would make me a better cyclist (my former primary sporting endeavor). But that's a diet issue, not a lifting one. And food is my heroine.
Open User Options Menu

incrediblechap

Hi there.
After a layoff from training I weighed in at 223lbs. Some diet and sporadic training got me down to 220 in about a month. I decided to go back to a strict HIT regimen as follows

Overhead Press w/ Barbell
Leg Press
Dumbbell Pullover
Assisted Chin
Dip
1 leg calf raise with Dumbbell

So far so good. Starting Feb 14 at 220 and ending Feb 28 at 211. Which for me is tremondous loss and highly motivating. A couple of things, I found that I have a problem getting my chins up so I may switch those to the negative variety. Alternatively I might start doing an a-b routine. alories are a[pprox at 1700-1900 on any given day. yes i do a cheat day 1x per week.
Open User Options Menu

OSAKA/J

After returning from Canada in early January, I started a split programme, mainly because my previous full-body workouts were leaving me too drained.

Currently, chest/back on Mondays, legs and abs on Wednesdays, and shoulders and arms on Fridays. Splits may not be "True HIT" in the strictest sense of the term, but it has proved to be a blessing for my joints, muscles, and overall recovery. Sets are no more than three for individual bodyparts, and sometimes only two. So far, it's working well. Reps have gone up, mainly to spare my joints. I try to keep active on my "off" days, mainly by chasing after my children, walking fast to my office, and doing chores around my apartment; every little bit helps.

Trying hard to look decent by summertime--was working on pictures, but still too much "middle-age spread"
there. It's going away...slowly. So far, so good.

Osaka/J
Open User Options Menu

Michael Petrella

Ontario, CAN

Currently on Bio-Forces Direct Compensation Training.

Its a split routine 3x per week.

1.Chest Back
Bench Press - 3sets
Lat Pulldown - 3 sets

Legs
TBDL - 3 sets
Reverse Loaded Squats - 3 sets

Arms Shoulders
EZ bar curl - 3 sets
Dips - 3 sets
Nautilus overhead press - 3 sets

Set breakdown is 20/10/5

Before that, month of almost all J-rep training. (old Reliable)
Day 1 upper body pushing muscles
Day 2 Legs
Day 3 Upper Body Pulling muscles

Always new exercises, don't count much, very much on feel.

Month Before that I was doing the BIG routine from Dr. Darden.

Superslow Chins are nasty.

3 months of training before that I had my own hybrid program that worked very well.

Saturday would always be fullbody working up with heavy triples on all lifts and never going till failure. Full range of motion.

Monday and Wed I would pick one of the 3 days descibed in my J-rep training and do that. So everyweek one group of muscles only got trained once. Most of these sets were J-reps.

This program took me to a very high level of condition in terms gym performance. I also used this program to prepare for Professional level hockey.

My goal with all the programs is the better learn what works for me, to get bigger and stronger and to expand on my own physical culture.

Michael
Open User Options Menu

Crotalus

Right now it's 50% sets ;

'A' routine being legs,abs,low back done in a superset fashion' ;

- Leg press / SLD each a 15 reps guide number ...
2 minute rest and a 50% set of the same with same weight

- Calve raises , 50% set

- Incline sit ups / low back machine ; 10 reps guide number ... 1 minute rest and 50% set of the same

------

'B' routine is upper body ;

- Incline DB Press / 1 arm row ; 10 rep guide number on each, 1 minute rest and 50% set of the same

- Clean and Press ; 10 reps guide number, 1 minute rest and 50% set

- standing curl / closed grip bench press ; 8 rep guide number, 1 minute rest and 50% set

The full rep, 50% sets will go through March and then April I'll start my JREPS again in a three way split ; legs and abs / chest, shoulders and triceps / back and biceps.

I can't wait to start JREPS again but I always love doing 50% sets .



Open User Options Menu

kata14

A)
1. TBDL
2. BB Bench
3. Chins
4. BB OHP
5. Ab Work

B)
1. DL
2. Dips
3. BB Row
4. Calf Raises
5. Ab Work

- 1 set to failure;
- 10-15 range for lower, 6-10 for upper;
- 90" or 60" rest between exercises;
- 3 or 4 days between A and B;
- 3/3 cadence of reps.

Kata
Open User Options Menu

frostyF

Arkansas, USA

A

Leverage leg press
Leverage bench press
Leverage row
Leverage dip
chin up

B

Deadlift
Leverage leg press
Deadlift

Leon
Open User Options Menu

james pate

Ontario, CAN

Just switched out of Ellington's New HIT beginner and intermediate routines; I just completed my first full week of JRep Half?s at BigMikeP?s studio. It is a 3 day split

Day 1 upper body pushing muscles
Day 2 Legs
Day 3 Upper Body Pulling muscles

Just like he posted above.

It is making for an interesting change. This is my first time with an IART trainer. I really appreciate the extra push he gives me once I hit failure.

I also have a weekend workshop setup with Brian Johnston at IART for the end of March. Thank to Joshua for posting on his workshop experience. It was a great incentive.

I am still leaning out. 26 Jan I weighed in at 203lbs and 21% bf. As of yesterday, I weighed in at 194lbs and 14%bf. I am looking forward to seeing where I end up at the end of March.

Regards
James
Open User Options Menu

SanDiego

3-4 days per week

Day 1
Full Squat 20-50 reps
SLDL 15-30 reps
Ab Wheel 25-50 reps
Calf Raises 25-100 reps

Day 2
Upper body, 4-7 exercises, 8-15 reps per exercise
(selection is varied and random)

Day 3 (and occasionally Day 4)
Full Squat 10 reps
Calf Raises 25-50 reps
2-3 upper body exercises
(Day 3 and 4 are inserted as active recovery. I'm enjoying just going in and getting the blood moving, nothing extremely strenuous).

Typically, Day 1 and Day 2 fall on Saturday/Sunday. Depending on how sore I am, Day 3 and Day 4 (as needed) during the work week.
Open User Options Menu

rtestes

Mississippi, USA

Hack squat machine
leg curl
calf machine
lat pulldown
Sitting row machine
lateral raise machine
shoulder press machine
Pec deck
incline press machine
curl machine
tricep extension machine
Crunch machine
Open User Options Menu

ddeano

james pate wrote:
Just switched out of Ellington's New HIT beginner and intermediate routines; I just completed my first full week of JRep Half?s at BigMikeP?s studio. It is a 3 day split

Day 1 upper body pushing muscles
Day 2 Legs
Day 3 Upper Body Pulling muscles

Just like he posted above.

It is making for an interesting change. This is my first time with an IART trainer. I really appreciate the extra push he gives me once I hit failure.

I also have a weekend workshop setup with Brian Johnston at IART for the end of March. Thank to Joshua for posting on his workshop experience. It was a great incentive.

I am still leaning out. 26 Jan I weighed in at 203lbs and 21% bf. As of yesterday, I weighed in at 194lbs and 14%bf. I am looking forward to seeing where I end up at the end of March.

Regards
James


James,

That is some impressive weight/fat loss. Good job! How many calories are you consuming?

Also, without starting a new debate because I know it has been talked about on other posts, can you give me an example of a Jrep workout? In terms of exercise selection, sets, reps, etc. (Any muscle group would be fine).

Thanks.

Dan

Open User Options Menu

perrymk

Presently I alternate two workouts, 3 days per week. So it takes two weeks to do 3 complete workouts. I usually do one or two warmup followed by 1 set to positive failure around 10 reps. Each workout takes 30-40 minutes. Occasionally I add some additional grip or forearm work. Workouts done in my garage. I finish up with a 1/4 mile sprint up hill (for me a sprint and slow jog are indiscernable).


workout 1
leg lift pre-exhaust superset with
shrug bar dead lift

seated calf superset with
standing calf raise
(homemade harness made from old backpack frame so weight rests low for standing calf)

ab sling pullover/pulldown pre-exhaust superset with cable row

armblaster curl pre-exhaust superset with bicep chin-up (warm up with body weight, then negative only with added weight

reverse biceps curl
leg raise


workout 2
butterflyes pre-exhaust superset with
bench press
(butterfly attachment for bench, like a lying down pec dec)

tricep pressdown pre-exhaust superset with close grip bench press using olympic curl bar

dumbbell side lateral

neck harness superset with
shrugs

incline situps (40 or 50)
pushups (30-40)


Next month I will try a 20-rep squat routine for a few weeks, then come back to something similar to this.

Open User Options Menu

sgsims1

Had posted a link to my current routine but it doesn't seem to come through as posted ...well, its over on pureHIT

By the way, HSDAD....YOUR AVATAR IS FREAKING ME OUT! LOL
Open User Options Menu

HIT61

Day1
Leg Extension followed immediately by
Leg Press followed immediately by
Leg curl
Calf Raise on Leg Press Machine

Day 2
Bench Row
Lateral Raise
Pull Downs
Machine Curl

Day 3
Pec Deck followed immediately by
Bench Press
Press Down followed immediately by
Bench Press
Open User Options Menu

james pate

Ontario, CAN

ddeano wrote:
James,

That is some impressive weight/fat loss. Good job! How many calories are you consuming?

Also, without starting a new debate because I know it has been talked about on other posts, can you give me an example of a Jrep workout? In terms of exercise selection, sets, reps, etc. (Any muscle group would be fine).

Thanks.

Dan



Hi Dan
I?m not very well read on the subjects of diet or body building. I have only been pursuing HIT for the last 3 years and only been truly focused on the diet and routines the past 18 months since my 40th birthday.

Diet first:
I don?t really count my calories. I believe I was somewhere between Ellington?s 1500 recommended calories to 2200 calories/day. I work outside a fair bit and when it is brass monkey cold I eat more; otherwise I have a really hard time making it through the day.

Diet started out as
Morning ? large apple or bowl of raisin bran and/or bagel with cream cheese, small glass of apple juice
Mid- morning ? bagel with cream cheese or large apple or banana.

Lunch ? either bagel with cream cheese and tomato or a ham and cheese sandwich with tomato.
Mid afternoon ? usually missed any food but sometimes a bagel with cream cheese.
Evening meal ? 4oz vegetables, 4oz potatoes or steamed rice, 6oz of meat or fish
Evening snack ? cup of tea.

This was pretty much standard until 2 weeks ago when Mike switched it up on me; more protein and pretty much no rice or potato.

Morning 3 raw eggs mixed with some frozen berries
Mid morning 2 bananas
Lunch ? 3 to 4 oz meat with a nice fresh salad usually with home made balsamic dressing
Mid afternoon ? raw almonds
Evening meal - similar to lunch
Evening snack ? same as morning.

Both diets with lots of water as recommended by Ellington. I don?t know the science behind either diet, although I am starting to do some reading on the subject. I am however enjoying the change.


The Jrep workout would best be addressed by someone with more knowledge and experience. This is new to me. I have given the Jrep book #2 a quick read. However, I?m a hands-on guy. I learn better by doing; therefore since this is only my first week using the method I really don?t have much to say.

Day1 upper body pushing.
Started with FROM bench press to wake up the system.
Next was
Fly
Decline press
Lat
All on Mikes first generation Nautilus machines
Finished up with DB lats, dips, DB triceps, DB shrugs

The idea was to divide the FROM into half?s working the harder zone first. 8 to 10 reps per zone. There is a great deal of emphasis on form, speed, breathing and most important is a pause at each end of the movement. I found that the pause really helped with isolating, working and pumping the zone in question. I found it very intense during the workout.

The after effect for the days following was a deeper sense of in roads to the muscles worked. I think it?s a winner. I look forward to seeing where I am with it in the coming months.

Regards
James

Open User Options Menu

Ciccio

A.
RDL or Wide grip DL - 80% TF+2xR/P
Decline Bench press OG or same with PG- dito
Upright row or side raise - dito
Leg ex or HB squat(wide stance) - 80% TF

B.
Chin up or BB curl - 80% TF+2xR/P
High incline PG press or Decline SZ pullover - dito
HB sissy squat + HB squat or DB Squat + BW Squat - superset 20-25 reps TF
Shrug variation - 80% TF

Frequency: 2xweek


Franco

Open User Options Menu

joshpuck

North Carolina, USA

I'm losing weight. Have lost 20lbs since beginning of year.

Just started HIT'ing again 2 weeks ago. I've at least doubled my reps on each lift.

MWF:
Squats
Dumbell chest press
1-arm row
Lateral raises

All are 1 set to failure. I take "to failure" very seriously. The workout takes 45 minutes, I take a lot of time between sets to get mentally ready for the next.

It's very basic, I'm just getting back into training. It is going really great. I think I've put on a little muscle; I lost 5lbs first 2 weeks of Feb, stayed on same calories with more protein and started HITing, and stayed same weight the last two weeks. I'm betting I lost a couple pounds of fat and gained a couple of muscle.

My knees started hurting last night and were a little swelled. I think I might have to drop the squats a couple weeks (will sub leg ext and stiff leg deadlifts).

My goal is to lose 5lbs each month for the next three. Then I want to concentrate on putting on lean mass.
Open User Options Menu

NewYorker

New York, USA

I've been training at home:

1) Soloflex Squat
2) Soloflex Calf Raise
3) Soloflex Leg Extension
4) Soloflex Leg Curl
5) Soloflex row
6) Soloflex bench press alt with dumbell chest press/flyes
7) Soloflex pulldown
8) Soloflex overhead press or barbell overhead press
9) Soloflex tricep dips
10) Soloflex butterflye
11) Heavy Dumbell curls
12) Heavy dumbell shrugs alt with bungee chord neck exercises
13) Abdominal crunch on Nautilus home machine
14) Low Back on Nautilus Home machine
15) wrist curl, reverse wrist curl or gripper

Sometimes I drop one or two exercises.

I train for strength, size, leanness, recreation, health, stamina and mood.

This routine works for me and is great because I can do it in my basement and my kid can keep me company.

I do 1 or 2 sets to failure.

I use good form, but cheating here and there is productive. My progress has been outstanding. At 45, I am stronger and bigger than at any time in my life, and I look forward to working out.

I don't do JReps or supplements or drugs or other "programs".

I get the bulk of my ideas from Jones and Dr. Darden, but I do my own thing.
Open User Options Menu

simon-hecubus

Texas, USA

Currently doing an overall Push-Pull split alternating M-W-F. 1 or 2 exercises are done with an extra single slow rep (after a 15 to 20-second rest). The remaining exercises are TF or maybe one rep shy.

A1
Overhead Press - 5 slow reps TF + 1
Fly Machine Push-Press - 5 TF
CG Bench - TF
Leg Ext - 10/10 J/stage reps
1-Leg CRs - BW x High Reps

B1
PO Machine - 4 Slow Reps TF
Chest-Supported Row Mach - TF + 1 30-sec rep
Seated Curl Machine - 5 TF + 1 30-sec rep
Supination/Pronation - 5-7 TF
Tibia - 10 TF

A2
Squats - 12 reps + Top Partials
Rope Crunch - 10 reps
Hammer Super Incline - 3 TF + 1
Lateral Raise Machine - 8 TF
Overhead Triceps - 5 TF + 1

B2
Legs-Up Chins - 4 TF + 1 20-sec rep
Rear Delt Mach - 5 TF
Seated Leg Curls - 5 NTF
Alt DB Curls - 7 TF
Standing Wrist Curls - 8 TF

A3
DB Inclines - 5 TF + 1
Dips - 3 TF + 1
Rotary Torso - 5 NTF
Horiz Leg Press - 10/10 J/stage reps TF
Seated CR - 8 NTF

B3
EZ Curls - 7 TF + 1
Hammer High Rows - 5 TF + 1
SL/Rom DLs - 5 reps x 2 sets NTF
Reverse Wrist Curls - 7 TF
Lying "L" Raises - 6 TF

"5 TF" means 5 relatively slow reps to failure. TULs are 50-70 seconds, except for high-rep leg work.

I am currently in a weight loss phase. When it's over, I plan to continue this split with 2-3 exercises per workout done in DC-style rest-pause (will still keep 5 exercises per workout).

Scott
Open User Options Menu

Butters

My current routine is:

Leg Extension supserset
Leg Press
Toe Press (5 second hold and 10 second stretch)
Leg Curl (negative accentauted)
Dip (negative only)
Chin (negative only)
Nautilus shoulder press (rest paused twice)
Tricep Cable Extension (negative accentuated)
Cable Curl (negative accentuated)
Open User Options Menu

simon-hecubus

Texas, USA

Bumpity-Bump-Bump
Open User Options Menu

Bill Sekerak

California, USA

Butters wrote:
My current routine is:

Leg Extension supserset
Leg Press
Toe Press (5 second hold and 10 second stretch)
Leg Curl (negative accentauted)
Dip (negative only)
Chin (negative only)
Nautilus shoulder press (rest paused twice)
Tricep Cable Extension (negative accentuated)
Cable Curl (negative accentuated)


Yowza! NA and NO is the best way to go.
Open User Options Menu
1 | 2 | Next | Last
Administrators Online: Mod Jump'n Jack
H.I.T. Acceptable Use Policy