My first HIT routine

[u2pride]

Hi all
I was reading here and there low volume high intensity stuff, and I wanted to write my own schedule for next 2-3 months.


My Stats:
Male 42 years old
180cm x 81Kg bodyfat 12-13%
Training history 10 years more or less, with high (few) and low (many). Now I just have finished a 3 months with high volume, high frequency and moderate intensity (Dr. Mike Israetel RP style), and reading @Mac11wildcat and @NLM36, Paul Carter and some Jordan Peters article, trying to plan an HIT training.


Split:
Day1 Chest, Shoulders & Tri's
Day2 Back & Bi's
Day3 Off or cardio steady state 20-30’ + 10000 steps
Day4 Legs A or B
Day5 Off or cardio steady state 20-30’ + 10000 steps
Day6 Repeat
Day7 Rest
and so on…


Chest, Shoulders & Tri's
Incline chest press top-set 1x6-8, back off 1x10-12
Flat chest press top-set 1x8-10
Flys 2x8-10
Y-raise SS Upright row 2x12-15
Push Press 1x8-10
CGBP 1x 3/50 method

Back & Bi's
Chin Up top-set 1x6-8, back off 1x10-12
Barbell row top-set 1x8-10, back off 1x10-12
DB row 2x8-10
Pause Shrug 2x8-10
Front plate 4x8 cluster set
BB Curl 1x3/50

Legs A
Leg curl 2x8-10
Squat top-set 1x6-8, back off 1x10-12
Leg Extension 2xrest-pause
Lunge 1x100 leg
Standing calf press 2xrest-pause

Legs B
Leg curl 2x8-10
Front Squat top-set 1x10-12, back off 1x12-15
Leg Extension 2xrest-pause
Sissy Squat 4xfailure
Standing calf press 2xrest-pause

All sets at failure

What do you think about?

Thanks!




All sets at failure


What do you think?

 

[Mac11wildcat]

Legs look a tad low on daily volume if you’re only doing what is almost a 1x a week split. Rest looks decent. I usually prefer straight sets everywhere as a starting point and then add intensity techniques like RP, drops, supers, clusters, etc as possible based on recovery though.

 

[Eman]

I'm missing where the HIIT is at?

 

[Mac11wildcat]

I'm missing where the HIIT is at?

HIT: High intensity training. Mentzer/Dorian coined/popularized HIT IIRC?

 

[u2pride]

Legs look a tad low on daily volume if you’re only doing what is almost a 1x a week split. Rest looks decent. I usually prefer straight sets everywhere as a starting point and then add intensity techniques like RP, drops, supers, clusters, etc as possible based on recovery though.

Hi @Mac11wildcat,

It's a PPL on 4 days/week, each group has trained each 4-5 days, some weeks one time, other 2 times.
Do you think legs are still low in volume?
Where do you add intensity techniques, compound or isolation exercises?

Thanks a lot!

 

[Eman]

HIT: High intensity training. Mentzer/Dorian coined/popularized HIT IIRC?

Lol, I guess I should have read closer... that makes more sense.

 

[Mac11wildcat]

Hi @Mac11wildcat,

It's a PPL on 4 days/week, each group has trained each 4-5 days, some weeks one time, other 2 times.
Do you think legs are still low in volume?
Where do you add intensity techniques, compound or isolation exercises?

Thanks a lot!

I’ve used intensity techniques on just about everything. The places I don’t like them are deadlift, squat, and barbell bench. I think the reason is obvious lol. But just about everything else works.

I would still say legs are low volume. Very few people, in my experience, respond better to low volume legs. TONS of fiber to recruit for a full leg day.

 

[u2pride]

I’ve used intensity techniques on just about everything. The places I don’t like them are deadlift, squat, and barbell bench. I think the reason is obvious lol. But just about everything else works.

I would still say legs are low volume. Very few people, in my experience, respond better to low volume legs. TONS of fiber to recruit for a full leg day.

Yes you are right, but I wanted to begin low in volume and see how is it going. I can always ramp up the volume or adding intensity techniques on particular muscle groups.

The plan is 6-10 sets/week x group.

 

[u2pride]

I’ve used intensity techniques on just about everything. The places I don’t like them are deadlift, squat, and barbell bench. I think the reason is obvious lol. But just about everything else works.

I would still say legs are low volume. Very few people, in my experience, respond better to low volume legs. TONS of fiber to recruit for a full leg day.

Yesterday I worked legs and today I can barely walk, it was a long time ago that I felt DOMS.

Since I have begun this style of training, my body weight is going down, this week I had to increase calories to 3400. Body measures remain the same so I'm not losing muscle (cross fingers).

 

[skinnyprimate]

Yes you are right, but I wanted to begin low in volume and see how is it going. I can always ramp up the volume or adding intensity techniques on particular muscle groups.

The plan is 6-10 sets/week x group.

What are you looking to accomplish? Your volume is lacking. @Mac11wildcat is as knowledgeable as they come. You should listen to him.

 

[Mac11wildcat]

Yes you are right, but I wanted to begin low in volume and see how is it going. I can always ramp up the volume or adding intensity techniques on particular muscle groups.

The plan is 6-10 sets/week x group.

6-10/week per group or muscle? 6-10 per week on “push” is tiny. 6-10/week on chest is better but still pretty low. Start there but be ready to ramp it up.

 

[u2pride]

What are you looking to accomplish? Your volume is lacking. @Mac11wildcat is as knowledgeable as they come. You should listen to him.

Hi @skinnyprimate, I would like to know as I respond to low volume/high intensity training. I never did it.

Thanks

6-10/week per group or muscle? 6-10 per week on “push” is tiny. 6-10/week on chest is better but still pretty low. Start there but be ready to ramp it up.

Hi @Mac11wildcat,

This is the average muscle group/week:
Chest 7
Quads 7
Back 8
Hams 4
Shoulders 8
Bic's/Tric's 4

I'm careful and I'll follow yours directions.

Thanks

 

[Mac11wildcat]

Hi @skinnyprimate, I would like to know as I respond to low volume/high intensity training. I never did it.

Thanks


Hi @Mac11wildcat,

This is the average muscle group/week:
Chest 7
Quads 7
Back 8
Hams 4
Shoulders 8
Bic's/Tric's 4

I'm careful and I'll follow yours directions.

Thanks

Do you have a training partner?

 

[u2pride]

Do you have a training partner?

No, I train in homegym