"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.
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
5.flys supersetted with
6.db chest press
7.pullovers supersetted with
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
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.
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.
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.