HIT Training Routine

I think I've finally managed to find my 15RM and should hopefully know my 10RM on Monday. I'm a little bit happier with my form on the squats - I think I was leaning forward too much! I was unable to get anyone to watch me....although I did some watching of my own but that wasn't very helpful.

I've found out something very basic/simple when I'm doing my 15RM - my arms will tire a lot quicker than they do when I am doing my 5RM, but at least they are getting a good workout!
 
My 10RM's are all done and I have a couple of questions.

Should I pause between each rep of the squats or should it be a continuos motion for the entire set?

Do variations in excerise make any difference to the outcome? The main one that comes to mind is when doing the incline DB press i.e. bringing the DB's together at the top - a little bit like a peck dek would do?

Thanks :)
 
@if ®afiq said:
My 10RM's are all done and I have a couple of questions.

Should I pause between each rep of the squats or should it be a continuos motion for the entire set?

Do variations in excerise make any difference to the outcome? The main one that comes to mind is when doing the incline DB press i.e. bringing the DB's together at the top - a little bit like a peck dek would do?

Thanks :)
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There are many ways of performing exercises to help vary intensity. For a basic movement to stimulate hypertrophy and strength I'd say something like lower the weight for a count of 3-4, pause at the bottom just for a second, then power up, don't rest at the top, go straight back down.

It makes it harder and might require you lighten the load slightly to keep form perfect. Whatever you do, don't ever sacrifice form for anything, it is THE most important thing ;)

For Inc DB Press don't worry about things like that, if it helps you get your chest involved more, then do it, if not then don't don't. Getting the right muscles involved with good form is what you should concentrate on :)
 
Thanks CW....I think I'll stop with all the fancy variations and stick to the basics. I've taken onboard the excercise motion thing that you have said and will do this from now on :)

If I am unable to do a session after 48hrs, for whatever reason, how detrimental would it be to the 6 week course if I did the session after 72hrs? Work throws funny shifts at me so I think there may be an occasion or two where I would have to do this.
 
I owuldn't worry about things like that, use it as a positive thing and think it's good you got the extra days rest, etc. Just don't use it as an excuse to skip training ;) As long as you keep motivated and do it when you can and you're progressing and enjoying it, it's all good :)
 
Chong Warrior said:
I owuldn't worry about things like that, use it as a positive thing and think it's good you got the extra days rest, etc. Just don't use it as an excuse to skip training ;) As long as you keep motivated and do it when you can and you're progressing and enjoying it, it's all good :)
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:)

There is something else I thought of last night (as I was thinking about today's workout)...When doing an excercise which "splits" the body in two i.e. doing the right side first for x reps and then the left side - should a rest be taken in between each "side"? I love doing DB rows but can't figure out whether or not to take a rest between switching sides or just to continue straight on to the other side?
 
I suppose I'm just being lazy and it would increase my work out time as well - it's already around the 70min mark!

Phnom_Penh said:
You could try barbell rows.
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I love the feel of doing DB's :D also I don't really want to work the lower back anymore after the SLDL's.
 
Bend your knee's and don't bend your body to 90 degree's and parallel to the floor and you won't feel BOR's in your lower back. I only bend over about 60-70 degree's and bend my knee's to keep stress on my lower back to a minimum. Also keep the barbell as close to the body at all times.

These few little changes make a huge difference and allow you to lift a lot more weight.
 
Raz said:
I haven't done rows for a looong time - can't seem to get the form right.
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Maybe try DB's instead of the BB?

CW - I might give the BOR a miss until after I finish my first course. Hopefully with a better level of strentgh, excercises like this may be easier to perform.
 
I'm going to start my 6 week course on Monday, but would like it checked out please:

15 RM

Squats x2 12.5 -> 12.5 -> 12.5 -> 15 -> 15 -> 15
SLDL x2 25 -> 25 -> 25 -> 30 -> 30 -> 35

Dumbell Press x1 14 -> 14 -> 16 -> 16 -> 16 -> 18
Incline Dumbell x2 14 -> 14 -> 16 -> 16 -> 16 -> 18

Lat Pulldown x2 30 -> 35 -> 35 -> 40 -> 40 -> 40
Dumbell Row x2 16 -> 18 -> 18 -> 20 -> 20 -> 22

Shrugs x1 20 -> 22 -> 22 -> 24 -> 24 -> 26

Side Lateral Raise x1 8 -> 8 -> 8 -> 8 -> 8 -> 10
Shoulder Press x1 8 -> 8 -> 8 -> 8 -> 8 -> 10

Hammer Curls x2 8 -> 8 -> 8 -> 8 -> 8 -> 10
Tricep Extension x2 17.5 -> 17.5 -> 17.5 -> 17.5 -> 17.5 -> 20

Calf Raises x2 130 -> 130 -> 140 -> 140 -> 140 -> 150


Sorry about the formatting! (I'll post my 10's next weekish)
 
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Maybe another stupid question, but is it Ok to increase the weights as I manage to complete two hole sets? Or should I stick with what I have worked out previously?

I'm on day two and feel that in day three I should be able to SLDL more than I planned and possibley complete the two sets, or would this mess up the entire routine?

*edit* Can a passing mod please change the edit the title to read HST - thanks.
 
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Quick question: Should I ditch the horizontal chest press (sort of like a seated row in reverse) machine for dumbell bench press in my workout? I'm finding it does test me, but do you think that coupled with chest fly and pec dec machine that dumbell press would be better? The only thing that I'm worried about is that the heaviest DBs are 25kg, I know the machine won't be simulating nearly this much weight (I did 3x8 @ 70kg today), but I do want to improve substantially on this.
 
DB Press will be far superior to the chest press machine. I think you should be ok with the DB's for now, but may need to look into moving to a more hardcore gym as you progress through the weight ranges on most exercises.
 
Agreed that DB Press will be much better. Also ditch the pec dec, this is in my opinion one of the worst machines you can use, a truly horrible bit of equipment. DB Flyes are much better but I don't even bother with them either. Heavy pressing will build the chest up.

One option you could use if you find yourse lf getting too strong for the 25kg DB's when pressing is to up the intensity by reducing rest times. So once you can hit 3 sets of 12 reps with 90 secs rest then lower rest times to 60 secs, then 45 secs. Once you can manage this then use pre-exhaustive techiniques.

You could superset with DB Flyes. This dramatically increases the intensity, especially when combined with low rest times.

There are other ways but just some food for thought how you can get round certain limitations :)
 
Thanks for the swift and informative replies guys. Think I'll definitely do some DB presses on monday or tuesday, and ditch the pec deck and horizontal press.

I'm going to let my membership to this current gym go once the time's up. It's done what it was meant to (cheap fitness and a few starter weights), and I'll go to the better gym in the hospital. It's a bit more expensive, but I suppose I'll get over it.
 
I do a set of side lateral raises and wanted your advise on the best way to perform these: a constant smooth motion like DB Press or more "explosive" like the shoulder press?

Also what are your opinions of this excerise?

(With hindsight I should have asked this a while back)
 
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