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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 vs Strength Training vs Hypertrophy
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Nwlifter

One thing to note...

If you shorten the rest between different exercises, like say going from bench to the squat, that'll just lower the intensity of your squat.

If you do say 2 sets of bench, with less rest, that'll increase things for the bench since it's the same muscles.

A full body routine done in a short time will work your cardio much better and muscles less. If your still breathing hard with a higher heart rate when you start a new exercise, that'll just lower your performance and what you can 'do' to those muscles.
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Equity

Daoust,

Please list your current routine for clarification.

Thanks.
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BorisV

Maryland, USA

Nwlifter wrote:
One thing to note...

If you shorten the rest between different exercises, like say going from bench to the squat, that'll just lower the intensity of your squat.

If you do say 2 sets of bench, with less rest, that'll increase things for the bench since it's the same muscles.

A full body routine done in a short time will work your cardio much better and muscles less. If your still breathing hard with a higher heart rate when you start a new exercise, that'll just lower your performance and what you can 'do' to those muscles.


Fully agree with Nwlifter. By shortening the rest period betwen sets in typical HIT routine you will become more proficient in going through the routine in a shorter period of time and have better cardio endurance (the principle of Specific Adaptation to Imposed Demands), but it doesn't mean that it will provide better stimulus to your muscles and can actually be detrimental. For the same reasons, when I did pure HIT training, I left legs for the end of the session in order to be able (physically and psychologically) to hit rest of the body first and then concentrate on legs to finish the workout.
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Daoust

My 3-way split is as follow

Chest/front and side delt/triceps

Db bench press
Incline db press ( should be machine or barbell)
Hig incline shoulder press
Machine or db laterals
Close grip bench press
Lying tricps extensions

Back/rear delt/traps/biceps
Row (should be t-bar row)
Undergrip pulldown
Deadlifts
Rear delt raise
Shrugs
Cable preacher curls

Legs & abbs
Squats
Reverse lunge
Leg curl
Calf
Crunch

4sec positive 4sec negative.
The last training I have done was the db bench no brake to incline bench brake 30 to 60 sec, incline shoulder press no brake to db lateral brake 30 to 60 second, close grip no brake to triceps extension.

Yes I get it if go tru the whole training without rest, i will train more the cardio but if I superset like my last training where I take a brake between each goup muscle, does it will be a better way to stimulate muscle grow with strength or it is still better for stimilating the cardio? At the end, I feel a litle more pump.
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Equity

Daoust wrote:
My 3-way split is as follow

Chest/front and side delt/triceps

Db bench press
Incline db press ( should be machine or barbell)
Hig incline shoulder press
Machine or db laterals
Close grip bench press
Lying tricps extensions

Back/rear delt/traps/biceps
Row (should be t-bar row)
Undergrip pulldown
Deadlifts
Rear delt raise
Shrugs
Cable preacher curls

Legs & abbs
Squats
Reverse lunge
Leg curl
Calf
Crunch

4sec positive 4sec negative.
The last training I have done was the db bench no brake to incline bench brake 30 to 60 sec, incline shoulder press no brake to db lateral brake 30 to 60 second, close grip no brake to triceps extension.

Yes I get it if go tru the whole training without rest, i will train more the cardio but if I superset like my last training where I take a brake between each goup muscle, does it will be a better way to stimulate muscle grow with strength or it is still better for stimilating the cardio? At the end, I feel a litle more pump.


This is a good routine, but if you're saying you are dissatisfied with mass gains then try the following:

Chest/front and side delt/triceps

Db bench press X 2
Incline db press ( should be machine or barbell) X 2
Hig incline shoulder press
Machine or db laterals X 2
Close grip bench press
Lying tricps extensions

Back/rear delt/traps/biceps
Row (should be t-bar row)
Undergrip pulldown
Deadlifts
Rear delt raise X 2
Shrugs
Cable preacher curls X 2

Legs & abbs
Squats
Reverse lunge
Leg Extension
Leg curl
Calf X 2
Crunch

Same as recommended before I knew your exact routine (this time 2 sets instead of 3). Some exercises carry over to fatigue like chest presses with the triceps.

First set nearly to failure, second set to failure (where indicated). Keep rest times for individual bodyparts down to no more than 90 seconds for bodybuilding effect.

My opinion.

Regards.
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Nwlifter

Daoust wrote:
My 3-way split is as follow

Chest/front and side delt/triceps

Db bench press
Incline db press ( should be machine or barbell)
Hig incline shoulder press
Machine or db laterals
Close grip bench press
Lying tricps extensions

Back/rear delt/traps/biceps
Row (should be t-bar row)
Undergrip pulldown
Deadlifts
Rear delt raise
Shrugs
Cable preacher curls

Legs & abbs
Squats
Reverse lunge
Leg curl
Calf
Crunch

4sec positive 4sec negative.
The last training I have done was the db bench no brake to incline bench brake 30 to 60 sec, incline shoulder press no brake to db lateral brake 30 to 60 second, close grip no brake to triceps extension.

Yes I get it if go tru the whole training without rest, i will train more the cardio but if I superset like my last training where I take a brake between each goup muscle, does it will be a better way to stimulate muscle grow with strength or it is still better for stimilating the cardio? At the end, I feel a litle more pump.


That's a good setup, looks very much like Mentzer's suggested routine in the first HD book.

Of course, based on our personal experience, we all are going to have different suggestions for you.

For me, the setup similar to that, that worked well, was like this..

Every set was non failure rest pause. Choose a weight you could get 8-10 reps with but do 6-8, count to 10 or 20, do a few more hard reps, count to 10 or 20, do a few more hard reps, count to 10-20 do a few more hard reps.
So it's a set close to failure, then 2-3 rest pause 'sets' right after.
My routine that worked for me was like this..

Sunday
Bench
Laterals
Lying triceps

Tuesday
Squats
Leg curls
Standing calves

Thursday
Rows
Shrugs
Curls

More work per movement but less total exercises for recovery.
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Daoust

Good idea for the extra sets. I would try both way as you sugest and I may also ty the 30-10-30 and the zone trainning. Does alternatng every week with a regular HIT one week and the next week doing a higher volume hit will be too short or should I change less often?

Thank you
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