MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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Ted Tucker
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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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pete89

i had to take a layoff from training for about 2 weeks. i was doing a normal volume routine.

after taking time to learn about hit i decided i would try it after the layoff.

so 2 days ago i started and did a workout that looked like this
1.leg extensions supersessted with
2.squats
3.leg curls
4.calf raise
5.flys supersetted with
6.db chest press
7.pullovers supersetted with
8.pulldowns
9.shoulder press
10.barbell curl
11.tricep presdown

after i did this workout ive been nothing but tired. i came home felt tired, slept fine. woke up the next day and by midday needed to take a nap. same thing today.

im not saying the workout was the reason, its proly because of my layoff and shocking the body with something new. does my routine look like anything is wrong?

btw the plan i have is to train every 4 days but the workouts are an A and B. the one shown is A, B is simialr but pre exhausting the shoulders and arms and doing only normal sets for the muscles which were pre exhausted in A
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HSDAD

I made the same mistake starting out. If you're new to HIT, skip the supersets. Even as an advanced trainee, limit it to just a couple of exercises. Those sorts of intensity tools can kill you unless your body is ready.

Your workout looks OK, but just give yourself more time at the beginning to complete it. You'll know when you're ready for more targeted intensity.
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ginger_spartan

excellent mate, welcome to proper training. do you go to complete failure without rest in all your exercises with a good rep speed and form. :D

my name is sam btw
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N@tural1

pete89 wrote:
after i did this workout ive been nothing but tired. i came home felt tired, slept fine. woke up the next day and by midday needed to take a nap. same thing today.


If these symptoms persist, I would suggest to avoid failure, this is more of a systematic stress as opposed to muscular stress.

Lots of lifters go from volume to HIT when there are many other options, eg moderate volume, not to failure on compounds, failure on isolation work. This has worked very well for me.

If you decide to stay with SSTF, perhaps cut back on the amount of exercises and work up as you build up a stronger CNS.

All the best.
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davise

No big deal. You took a layoff and got sore and worn down because you aren't used to it. Hang in there and drive on. After intense 20 rep squats of TBDL's I feel the same way after a layoff. Nothing unusual, pretty normal.
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N@tural1

pete89

May I ask how many work sets per body part that you were using when you were training volume?

Thx.
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ginger_spartan

Natural2 wrote:
pete89 wrote:
after i did this workout ive been nothing but tired. i came home felt tired, slept fine. woke up the next day and by midday needed to take a nap. same thing today.


If these symptoms persist, I would suggest to avoid failure, this is more of a systematic stress as opposed to muscular stress.

Lots of lifters go from volume to HIT when there are many other options, eg moderate volume, not to failure on compounds, failure on isolation work. This has worked very well for me.

If you decide to stay with SSTF, perhaps cut back on the amount of exercises and work up as you build up a stronger CNS.

All the best.


Hes here to do HIT and failure is the proper way.
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N@tural1

ginger_spartan wrote:
Hes here to do HIT and failure is the proper way.


Should an individual be tailored to the program, or should a program be tailored to the individual?
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NATUREBOY

I think your routine has too much overlap. There's no need to do leg curls because after a leg extension/squat superset, the hamstrings will have already been pushed to failure, since the quadriceps were pre-exhausted by the leg extensions and therefore the hamstrings will have done the majority of the work.

Second, doing three exercises that involves the triceps is too much. I'd substitute DB laterals for the overhead press, or if you want to do the overhead press, I'd skip the bench presses for that day.

Third, I would avoid doing more than 1 or 2 supersets in a workout; and I wouldn't do them at all until you've been training HIT for several months and have gotten used to training to failure. Try something like this and you should start seeing weight increases again. If not, add more time in between your workouts or maybe consider an A/B split.

1. Leg Extensions
2. Squats
3. Calf Raises
4. Flyes
5. Pullovers
6. Bench Press
7. Pulldowns
8. DB Laterals
9. BB Curl
10. Tricep Pushdowns
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