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Thread: Check my HIT routine
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01-26-2006, 10:14 PM #1
Check my HIT routine
Whats up guyss.... alright i'm gonna go ahead and give Iron Man's HIT method a try for 6 weeks and see what happens, but first i want to make perfectly clear that i have this right before i get in there and mess anything up... i plan on keepin a detailed log of this for you all, so any suggestions please let me know...check it out.
Weeks 1-3
Monday:
Chest
(2 warm up sets)
Incline/decline/or flat bench press
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Shoulders:
(2 warm up sets)
Dumbell Press:
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Triceps
(2 warm up sets)
Skullcrushers or CG bench:
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Traps
(2 warm up sets)
Shrugs:
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps
Abs
Weighted Crunch
reps: set 1; 20 reps set 2; 20 reps set 3; 20 reps
Tuesday:
Back:
Pulldowns or Weighted Chins
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Barbell Bent Rows
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Biceps
Dumbell Curls
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Calves
Standing Calf
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Quads
Squats
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps
Hamstrings
Leg Curl
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps
Friday: Repeat Monday
Weeks 4-6
Monday:
Chest
Incline/Decline or Flat Bench
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Shoulders
DB Press
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed Forced Reps
Lats
Pulldows or Weighted Chins
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Traps
Shrugs
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps
Abs
Weighted Crunches
reps: set 1; 20 reps set 2; 20 reps set 3; 20 reps
Wednesday
Biceps
DB Curl or BB curl
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Triceps
CG Bench or Skullcrushers
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Rotators
?????? I have no idea what to do here, could someone fill me in??
Calves
Standing Calf
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Quads
Squats
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps
Hamstrings
Leg Curls
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps
Friday : Repeat Monday
After week 6 Take 7-10 day lay off...
*3 min rest between each set.
Ok thats it... Does it look ok? i just want to make sure everything is right on it before i go jumpin into it.
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01-26-2006, 10:41 PM #2
Yup, looks great, that's exactly what I am doing and making great gains. Also, make sure you choose ONE exercise for each of the muscles and stick with that exercise until you plateau. Make sure you try to increase weight each session too!
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01-26-2006, 11:20 PM #3
You were asking aobut what to do for your rotator cuff. Do you know the basic rotator cuff exercises...internal and external rotation. If you do not know what these exercises are it would be so hard for me to explain. The best thing I can tell you is to just do a google search....type in something like rotator cuff rehabilitation or rotator cuff exercises. You will find some sites with illustrations of the exercises that can be done for the rotator cuff....much easier than me trying to explain. Inthe west side routine they will tell you to do "prehab" exercises for the rotator cuff...which is some internal and external rotation exercises along with some flexibility exercises....I believe this is what the HIT program is asking of you....everyone should be doing these exercises for the shoulder joint...weightlifting can be bad on the shoulder complex.
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01-26-2006, 11:37 PM #4Originally Posted by spound
Spound what do you use for your rotator exercise?
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01-27-2006, 12:18 AM #5Originally Posted by ShnouzedUp
Since you seem to have no idea what rotator cuff exercises are, you may want to do a search on them...like someone suggested above.
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01-27-2006, 12:44 AM #6
hey i was just wonderin... i figured it out though.
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01-27-2006, 12:48 AM #7
keep us posted on the results bro... i've read lots of good things about iron man's routine and would like to give it a shot as well...
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01-27-2006, 11:47 AM #8Originally Posted by ShnouzedUp
If you dont have access to pec deck, you can do bent over dumbell laterals.
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01-27-2006, 01:41 PM #9Originally Posted by spound
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01-27-2006, 02:31 PM #10
Thanks BYE!
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02-06-2006, 09:20 AM #11Junior Member
- Join Date
- Sep 2002
- Posts
- 103
How come that version of ironman's Hit training is a little different from Pinnacle's post? In Pinnacle's post, or should i say Giantz11 post, it says on mondays to do chest, shoulders, triceps, traps, and abs. Then wednesdays do back width, back thickness, biceps, calves, quads, and hamstrings.
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02-12-2006, 06:18 PM #12
Thats my exact routine that i am starting tomorrow....All natural for me for now... My 2nd 6 week cycle i will be taking creatine & weight gainer.........But im sure that it will work since everyone seems to love it.......
xUNFORGIV3Nx
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02-12-2006, 06:20 PM #13
Theres only one more thing i cant decide though........Skull Crushers or Close Grips.......... Any ideas....
xUNFORGIV3Nx
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02-13-2006, 01:01 PM #14
for weeks 1-3...
did you mean to list monday, wednesday, and friday as your workout days?
or are you going two in a row as listed(mon & tues) ?
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02-13-2006, 03:04 PM #15Originally Posted by xUNFORGIV3Nx
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02-13-2006, 05:00 PM #16
gah, i dunno really if i wanna carry on with this... its just so damn boring, and the rest periods are rediculous... 3 min rest periods are too long to me.. i need 1:30 tops... boring ass workout 3 days a week just doesn't seem enough to me either.. im gonna continue it through this week, and see if i change my mind.. if not i may just back to
Monday - chest/tri/Calves/abs
Tuesday - Back/Bi/abs
Wed - off
Thurs- Legs/calves/abs
Friday - Shoulders/Traps/Forearms/abs
Saturday - Off/or lagging body part
Sun - Off
I just got my bloodwork results back, and im all good to go so next week im starting my
1-4 Dbol 30mg/ed
1-12 Test E 500mg/wk
1-12 ldex .25mg/ed
pct
my body is kinda tellin me that the hit method simply will not take me to where i wanna be with the cycle... we'll see how this week goes.
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02-13-2006, 05:59 PM #17
Just some food for thought....I started Iron Man Hit Training with my bulker 6 weeks ago and I made the best gains I have made on any cycle yet. I have asked Iron man before if it was ok to back down thte rest time and he said you could back it down to 2 mintues. Just go like 2-2.5 min. rest and maybe this will help you out, you should be using this rest time to fully recuperate and go balls to the wall every set.
Oh, and BTW< having l-dex in your cycle the first four weeks with the dbol is kind of counter productive IMHO.
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02-13-2006, 08:10 PM #18
Looks great..Nicely done for sure.
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02-14-2006, 11:28 PM #19
Oh, and BTW< having l-dex in your cycle the first four weeks with the dbol is kind of counter productive IMHO.[/QUOTE]
yea i thought of that... but i hold water in my face like a mofo.. i don't wanna be walkin around with a freakin moon face.
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02-15-2006, 12:33 PM #20Originally Posted by ShnouzedUp
Yea, I can understand that, but it happens to everyone. You HAVE TO make sacrifices if you want to gain mass. Unless you are planning on not gaining any further past the point than the musculature of an abercrombie model.
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02-17-2006, 12:11 AM #21
[/QUOTE]Yea, I can understand that, but it happens to everyone. You HAVE TO make sacrifices if you want to gain mass. Unless you are planning on not gaining any further past the point than the musculature of an abercrombie model.[/QUOTE]
abercrombie model
good stuff
i was
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02-18-2006, 02:00 AM #22
I was asked to point something out to you
This is from Mr.Mondo (Mod@IFL)
Originally Posted by MrMondo
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02-18-2006, 02:43 AM #23Originally Posted by Narkissos
Whaaat? You wanna let me know whats up then man or what? don't lead me in the dark brotha
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02-18-2006, 03:30 AM #24Originally Posted by ShnouzedUp
He's currently banned here.
~Nark
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05-26-2006, 05:35 AM #25Junior Member
- Join Date
- Feb 2005
- Posts
- 86
i just noticed that week 4 to 6 you skipped the back exercise there should be 2 not 1 if i am not going wrong
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06-05-2006, 04:53 PM #26
So why isnt this a really IRON MANI HIT program? I am starting one next week wanna make sure have t right.
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06-06-2006, 05:36 AM #27Junior Member
- Join Date
- Feb 2005
- Posts
- 86
yes its the Iron Man programm just the back thickness was missing for the rest i really like it , i am in my 6 th week
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06-06-2006, 09:46 AM #28Associate Member
- Join Date
- Nov 2005
- Posts
- 264
Looks like Only 3 days a week...wut do u do on ur off days? Is this routain suitable for everyone.....
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