High Intensity Training @ Greyhound Fitness Facility (~6 minute ultimate workout)

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High Intensity Training as prescribed in Body by Science (Doug Mcguff & John Little) at a once per week frequency.

All machines Nautilus Nitro, all exercises done back to back, no rest, no valsalva weight in pounds/ time in seconds

Chest press- 200/53
Lat Pulldown- 185/57 (w/ hooks)
Overhead Press- 127.5/52
Leg Curl (pre-exhaustion used to limit leg press TUL)- 135/58
Leg Press- 502.5/96

Total time under load- ~6 minutes

Body weight 176 pounds @ 8.8% body fat

20 years old

heart rate

190 1 min after training
170 @ 2 mins
150 @ 4 mins
130 @ 6 mins

Category:

Sports

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[Carnuss]

Hey Dream, I used to use a split routine, mainly focusing on isolation, with 10 reps, 3 sets, 1+ exercises per muscle (group). Then I moved onto more endurance type training, bodyweight exercises and jogging/swimming. Now I want to focus on strength/size. I remember reading quotes like "lift heavy" and "less is more" when learning about gaining mass. I like you're routine, would it be possible to do this workout 2-3 times a week? I enjoy training and once a week isn't enough!=P Checkout HST

[Under21convention07]

To answer your question specifically, yes you can do this type of workout 2-3 times per week-initially. Pick a few compound exercises that cover the entire body, do them slowly, back to back, and to positive failure in one set., 60-90 secs. Long run I do not recommend 3 times per week, 2 workouts per week is more than enough long term.

Check out Body by Science- a book you can find at any major bookstore- for more information and common myth busting.

thanks

-Anthony

[Under21convention07]

There will be a related blog post when I "officially" release these videos.

The post will detail my progress so far (about 3 months of this workout at a once a week frequency).

The short version

-Ive packed on about 7 pounds of muscle

-My body fat has dropped nearly a full 2% (measured via skinfold)

-My legs and triceps have seen massive growth

[vbknez]

@nickallah well, than try out Tom Platz's leg routine, and in a year write about your huge tights u'll have.

[vbknez]

@genericteen I guess he probably did read Mentzers books. And if u would to, you would se mike recomending similar workouts. The only time u need pre-exhaust if certain big muscle don't grow from compound moves. Personally, i got great results from pre-exhausting my legs and back, but my chest allways grew better just from compound moves.

Positive failure is enough, even mike said that going to often beyond failure is counterproductive.

[genericteen]

you really should read some books by mike mentzer, your only going to positive failure at best when you need static and negative failure too, and muscles likes your chest wont grow much from this because the triceps and shoulders give out first on excersizes like that press machine, you need to pre exhaust your chest first with dumbell flies etc, same for quads on leg press use leg extensions first

[nickallah]

i would follow this maybe if he had better results

[DanLetts97]

I agree. It's a strange workout this guy has posted. He isn't even close to failure. Also, he breaths funny. Strange.

[WorldMan1975]

Dan: You are closed minded

[DanLetts97]

Very strange breathing pattern this guy has. I've never seen it. Is he doing something I don't know about?? Or is he just strange.

[DanLetts97]

This guy is not doing H.I.T. any justice.

[DanLetts97]

Actually once a week IS enough. If you had just once a week to train, and focused on a handful of compound movements you could build a big and strong body. Rid yourself of the notion that it takes a ton of exercise to build a big and strong body.

[kabhattacharya]

A Few Things

1. Slow down, McGuff reccommends 10 - 3 - 10 cadence, 10 up, hold for 2 to 5 depending on the exercise, and 10 down

2. Breath constantly, youtube videos by bodybyscience to get a better demonstration

3. Judging your body language you're stronger than the weights you're lifting. At the end of each set you should be literally collapsing, look at the bodybyscience page to get an idea of the kind of intensity required to make HIT work

But good work so far, this is a good start