Full body HIT

Bakedgoods

Bakedgoods

Bakedgoods

Capodecina
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I'm looking at switching to a full body HIT routine rather than a split shortly (Saturday being my final training session before a week off).

So far i've came up with...

Tuesday
Bench Press (Chest & Triceps) 1 set to failure
Squat (Legs) 1 set to failure
Wide Grip Pull Ups (Back & Biceps) 1 set to failure
Upright row (Shoulders & Triceps) 1 set to failure

Thursday
Dips (Chest & Triceps) 1 set to failure
Deadlift (Legs & Back) 2 heavy sets
Barbell Curls (Biceps) 1 set to failure
DB Lateral Raise (Shoulders, triceps & traps) 1 set to failure

Saturday
Incline DB Press (Chest & Triceps) 1 set to failure
Lunges (Legs) 2 heavy sets
Chins (Back & Biceps) 1 set to failure
Bent Over DB Lateral Raise (Rear shoulders) 1 set to failure

There is purposefully no overhead work in there, i'll more than likely add some but it's out for now.

I've only got one run of HIT under my belt and i've used a split system for that. There's slightly less time for recovery here in this, but the same sort of volume (without a few isolation moves).

I haven't really ordered the exercises there, i'll sort that when I get the movements right.

Any comments?
 
Would prefer to see a proper shoulder movement than 2 side/trap movements.
Also, DB lat raise shouldnt really do anything for your tricep or traps if done right, they will get a very small working but the idea is to put the work onto the side delt.

How come you dont want to do a proper overhead exercise? Not even arnolds?
 
At the moment i'm letting my lower back recover (which is ironic I suppose as i've included deads/squats there).

I probably will add an overhead movement.

I'm just trying to get opinions if i've got the right sort of format, or if the volume or frequency will be too much (remember everything is to failure).

I've not added any direct tricep work because I wanted to keep the total volume down. Obviously this isn't ideal but with all the shoulder/chest work i'm sure they can manage 8 weeks or so without direct stiumlation.
 
'when' you throw some overhead exercises in go with overhead squats, powercleans and snatches :D
You say your doing this for 8 wks right? What's your main goal to achieve from this workout?
 
No it's usually about 45-60 minutes, I haven't shown the warmups there. You do 1 or 2 warmups before each set to failure to prepare yourself, but nothing overly intense.
 
I thought that might have been the case - but just wanted to be sure. :)

Seems hardcore - typically what percentage of your 1RM are you doing?
 
Not really sure what sort of percentage, the point is to try keep it below 12 reps, if you go past that you need to increase the weight.

Everything to failure (except deadlifts and others that aren't really safe to failure).

You need to really be motivated to go to failure every session on every exercise, you only have one set to do the damage so you need to make it count. I'll be making use of rest pause and drop sets though of course :D
 
How are you going to do squats to complete failure wardie? Are you just going to rep till you collapse half way up :eek: :p

Hope you have a good training partner you can trust mate!
 
I've got a power cage mate, I just set the safety rails up and push until I can't stand up ;)

Squats to failure are so insane.
 
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