routine suggestions please

**OCR.HD** · 28-10-2008 03:52 PM

My present routine:Alternate.

Leg ext with squats sup`set - 1 x 20+ to failure.
calf raise - 1 x 20+ to failure.
Palms up pulldown - 1 x 10+ to failure.
tricep pulls - 1 x 10+ to failure.

rest 7 days

Straight-arm pulldown with deadlifts sup`set - 1 x 15+ to failure.
Dum/flies + press(one complete move) - 1 x 15+ to failure.
Dum/ concentration curls - 1 x 10+ to failure.
Lat raise 1 - 15+ to failure.

rest 7 days and repeat cycle.

Again,it works for me.Many would think its not enough,but applying the fundamentals of HIT, the infrequency is needed.

Good luck.

**dope540** · 28-10-2008 04:09 PM

so from teh above:
you hit legs, biceps, chest once every 2 weeks,

and then back and triceps once a week then.

**OCR.HD** · 28-10-2008 05:53 PM

Quote

Originally Posted by dope540

so from teh above:
you hit legs, biceps, chest once every 2 weeks,

and then back and triceps once a week then.

Looking at the moves,in a direct way,it appears that way.But indirect stimulation means that all body parts are trained in one session.For example,the palms-up pulldown is viewed as a lat move;however,the rear delts,bicep,pecs,and lats are all used.Hold the bar tight to your chest(i.e. static hold)and see how the burn spreads throughout as you fight to hold it in place.

**Martin Brown** · 28-10-2008 06:00 PM

Quote

Originally Posted by OCR.HD

Looking at the moves,in a direct way,it appears that way.But indirect stimulation means that all body parts are trained in one session.For example,the palms-up pulldown is viewed as a lat move;however,the rear delts,bicep,pecs,and lats are all used.Hold the bar tight to your chest(i.e. static hold)and see how the burn spreads throughout as you fight to hold it in place.

There is nowhere near enough stimulation there IMO. It isn't well balanced, and isn't very logical. Why spend a quarter of your once a week workout doing calf raises? Then argue that a chin up (or its lesser equivalent - the pull down) works the chest, rear delts, biceps and lats? Seems strange to me.

How much have you actually gained from this routine?

**OCR.HD** · 28-10-2008 06:10 PM

Quote

Originally Posted by Martin Brown

There is nowhere near enough stimulation there IMO. It isn't well balanced, and isn't very logical. Why spend a quarter of your once a week workout doing calf raises? Then argue that a chin up (or its lesser equivalent - the pull down) works the chest, rear delts, biceps and lats? Seems strange to me.

How much have you actually gained from this routine?

Theres no arguement here bro.Im 32 and trained since 18,so I have come to know from my experiences what works for me.This infrequent fashion works more for me than doing 5 sets an exercise,3 exercises per body part,and training 3-4 times a week,like I used to do.Theres an abundance of logic behind this.Calf raise after squat is my own preference because just squats/deads alone dont work enough.
Go to positve failure,then force a few more reps out.Rest/pause and hit a static hold and you will be buzzing your tits off.
Hit the weights like a nuclear explosion and you need days to recover and grow.
Like I said its not for everyone,But HIT works for a lot.

**OCR.HD** · 30-10-2008 04:12 PM

Quote

Originally Posted by technoloops

Hi guys,

I've finally finished the MaxOT routine and have since starting last Feb, i have gained just under 2st (from 10 - 12st) while maintain roughly the same body fat. I'm now at a lost as what to do next. MaxOT was great but is a 5 day routine. I want to do a 3 dat routine and was considering either HIT or the Strong LIfts routine.

I would be interested to hear anyone's experience with the Strong Lifts routine. If anyone is experienced with HIT, I would be grateful if someone could recommend a 3 day routine for me.

thanks

Hope what ever you decide works.This is my next move:

A-
Squats - 1 x 20+ to failure.
Palm-up pulldown - 1 x 10+ to failure.

Rest 6-7 days.

B-
Deadlift - 1 x 20+ to failure.
Dips - 1 x 10+ to failure.

5 minutes a workout; 1 x week; static holds,forced reps,rest/pause...Calf/arms done randomly in between rest days.

**Martin Brown** · 30-10-2008 04:42 PM

Quote

Originally Posted by OCR.HD

Calf/arms done randomly in between rest days.

Why do your arms more than once a week? Are they some kind of different muscle type that doesn't respond to your superior training style?

**OCR.HD** · 30-10-2008 05:10 PM

Quote

Originally Posted by Martin Brown

Why do your arms more than once a week? Are they some kind of different muscle type that doesn't respond to your superior training style?

The word "randomly" simply means done without a specific pattern. The focuss is on the two main workouts. By the way, who said that this type of training was superior: You.

Good luck.

**Martin Brown** · 30-10-2008 06:00 PM

Quote

Originally Posted by OCR.HD

The word "randomly" simply means done without a specific pattern. The focuss is on the two main workouts. By the way, who said that this type of training was superior: You.

Good luck.

Read your above post regarding why you train like that. You said it works better, has an abundance of logic behind it and works "for a lot" of people.

Just don't get why you would stick to very low frequency workouts but then go full circle and add arm workouts in? Kind of contradicts what you belive in don't you think? You also said your pecs, biceps etc get enough work from a supinated pull down.

Hey you gotta do what works for you.

**OCR.HD** · 30-10-2008 06:34 PM

Quote

Originally Posted by Martin Brown

Read your above post regarding why you train like that. You said it works better, has an abundance of logic behind it and works "for a lot" of people.

Just don't get why you would stick to very low frequency workouts but then go full circle and add arm workouts in? Kind of contradicts what you belive in don't you think? You also said your pecs, biceps etc get enough work from a supinated pull down.

Hey you gotta do what works for you.

It is ok if you think that adding a bit of calf/arm in between is a contradiction; its only opinions, right.
Calf/arm would only be tickled here and there,maintaining focussed concentration on the two bosses: Deadlifts and Squats.
Now that I have gained size and strength, Im reducing.Switching from a routine that I have been on for 4 months and starting this super abbreviated routine this weekend.
Its not the norm,that granted,but it works for me and many associates I know.
The purpose of me posting this was in reply to technoloop`s request. I have used HIT technique this year with success.
The point made about the palms-up pulldowns working pecs,delts,lats,bi etc... is to illustrate that there are other ways to stimulate growth in muscle groups.Rather than doing 4-5 sets,3-4 exercises per body part,one compound move will be just as efficient if worked correctly.

Good luck.