Learn how to train - High Intesnity Training

[marcus300]

Would I be over doing it if I hit Chest twice a week? Do some HIT on Monday and then maybe some volume work on Thursday?

My chest has always progressed much slower than the rest of my body. Thought training twice a week might help, but I'm a little concerned about overtraining my CNS with a HIT and Volume session.

Try it and see but I would really concentrate on hitting your chest hard, heavy and intense on your chest day and don't save anything in the tank for another chest workout, go all out and seriously go to failure and beyond. If you do this correctly I don't think you will need to train it twice

[marcus300]

“Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength”
--- Mike Mentzer

“…one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect”
– Mike Mentzer

[slfmade]

Got it. Thanks

[Rusty11]

Awesome, marcus. Thanks. Started with chest/biceps today. Thinking of going every other day. Do you see a problem with that?

Edit: if I wanted to do...
Day1- chest\biceps
Day2- Back
Then go every other day for the last two workouts, would that be too much on the biceps on two consecutive days?
I know we're all different, but generally, is this a bad idea?
Thanks

[marcus300]

Awesome, marcus. Thanks. Started with chest/biceps today. Thinking of going every other day. Do you see a problem with that?

Edit: if I wanted to do...
Day1- chest\biceps
Day2- Back
Then go every other day for the last two workouts, would that be too much on the biceps on two consecutive days?
I know we're all different, but generally, is this a bad idea?
Thanks

Yes of course you can train every other day just split up your body parts accordingly

[oatmeal69]

What are your thoughts on over training? Isn't training a body part every other day too much?

[marcus300]

What are your thoughts on over training? Isn't training a body part every other day too much?

Training the whole body once per week is my way to go, if you mean training the whole body every other day that's not wise

[Rusty11]

What are your thoughts on over training? Isn't training a body part every other day too much?

Oat...do you mean that chest\biceps one day, then back 48 hrs later would be over- doing it on the biceps?

I'll just let legs be day 2. Solved.

[oatmeal69]

I'm guessing that on this type of program, training anything more than once every 5 days or so might be over training. Example, not training biceps more than once or twice a week. But, I'm learning new stuff lately so maybe that old standard is wrong too.

[oatmeal69]

I work out 6 days weekly, but only train a muscle group once a week if that makes sense. I.E. I train chest on Monday, and won't do it again until the following Monday. Last week, I was literally sore for 7 days.

[Rusty11]

Yes. I hear. You... I might have not been clear. According to the videos, nothing is trained more than once a week. I was just wondering if back(which to an extent, involves biceps) would over-tax that muscle if I did the chest\bicep routine two days prior.

[oatmeal69]

I don't think auxiliary use of a muscle - I.E. biceps when you train back, breaks you down the way direct, HIT training does. MY guess is that you're fine. It's only the days where you destroy the muscle directly which causes real growth, or needs significant recovery time, IMO.

[Rusty11]

^^^Thanks for the feedback.

[oatmeal69]

That said, I think I'm going to try training arms twice weekly, at least while on cycle. They and my chest are the lagging muscle parts...

[Hulking2016]

Nice

[blummy]

Marcus, for someone not being on cycle would you recommend splitting it like

Mon: workout
Tuesday:rest
Wednesday: workout
Thursday: rest
Friday: workout
Saturday: rest
Sunday:workout
Monday: rest
Thueday: rest
Wednesday: workout

Ect.. ect...

Just to give your CNS time to recover (a good 24hours() before smashing it again? Or what are the benifits of doing the more traditional:

Monday:work
Tuesday:work
Wednesday: rest
Thursday: work
Friday: work
Saturday:rest
Sunday:rest

Or does that just simple come down to doing the whole body in a week oppose to a week and a half and while on cycle its more training in that short 8-12 week time frame

Thoughts?
Thanks!

[Rusty11]

Finishing up week 2. Going great and I'm spending less time in my garage-working out. Nice!

[oatmeal69]

Just to give your CNS time to recover (a good 24hours() before smashing it again?

Even on cycle, you need way more than 24 hours to heal a muscle group, especially doing something this intense. I'd say 4 days at least, maybe more if you aren't making gains every time you lift, and your muscle doesn't feel fresh and strong. It's the healing time when your muscles grow, not the workout.

[Rusty11]

^^^true. I decided to go every other day. This 51 yr old needs his rest.

[blummy]

Even on cycle, you need way more than 24 hours to heal a muscle group, especially doing something this intense. I'd say 4 days at least, maybe more if you aren't making gains every time you lift, and your muscle doesn't feel fresh and strong. It's the healing time when your muscles grow, not the workout.

I'm aware of that, maybe i should've worded it better haha.

I don't mean work the same muscle group within 24 hours of one another.

I mean something like:


Mon: Chest and Bi's
Tuesday:rest
Wednesday: Delts and tris
Thursday: rest
Friday: Back
Saturday: rest
Sunday: Calve, hams and quads
Monday: rest
Thueday: rest
Wednesday: Chest and Bi's

So i've got rest in between monday and wednesday opposed to doing it like so:

Monday:Chest and Bi
Tuesdayelts and Tri's
Wednesday: rest
Thursday: Back
Friday: Calves, legs and quads
Saturday:rest
Sunday:rest

Thanks for the reply so far.

[Zodiac82]

I'm aware of that, maybe i should've worded it better haha.

I don't mean work the same muscle group within 24 hours of one another.

I mean something like:

Mon: Chest and Bi's
Tuesday:rest
Wednesday: Delts and tris
Thursday: rest
Friday: Back
Saturday: rest
Sunday: Calve, hams and quads
Monday: rest
Thueday: rest
Wednesday: Chest and Bi's

So i've got rest in between monday and wednesday opposed to doing it like so:

Monday:Chest and Bi
Tuesdayelts and Tri's
Wednesday: rest
Thursday: Back
Friday: Calves, legs and quads
Saturday:rest
Sunday:rest

Thanks for the reply so far.

its kind of hard to say which will ne best for u....ppls bodies are different and need longer rest periods than others....some can get away with not takin so many rest days....it all depends on your body...proper feeding....and sleep

to be honest....either of those would probably be good....play with both and see hoe your body responds

-Release the Kracken!!!-

[blummy]

its kind of hard to say which will ne best for u....ppls bodies are different and need longer rest periods than others....some can get away with not takin so many rest days....it all depends on your body...proper feeding....and sleep

to be honest....either of those would probably be good....play with both and see hoe your body responds

-Release the Kracken!!!-

Thanks, I will have a play around.

[Dougiefresh7707]

Marcus can you comment on my workout ? They are all till failure workouts and I do the half reps even when I can after failure but I drop set due to know spotter can I get some pointers?Eight-Day Training Cycle: One day training, one day rest
(One day on, one day off)
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Cable crossovers 3 set 8-10 reps
Dumbbell flys 3 sets 6-10 reps
Abs again
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Leg extensions 3 sets 8-10 reps
Lunges with weight 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Seat ball twists 3 sets 8-10 reps
Decline sit ups 3 sets 8-10reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
Or would it be more bennifical to just switch to the workout in the videos?

[BigBrick]

Started this a few weeks ago and what a difference! I never really went to genuine failure before, just knocked the reps out. I also used to be pretty negligent in controlling the negatives, but now I am waking up sore as hell the next day. Amazing what a few tweaks can do!

[oatmeal69]

So i've got rest in between monday and wednesday

Even on cycle, I don't think two or three days rest for a muscle group is going to be sufficient if you are doing HIT effectively.

[Rusty11]

I'm sore as hell today. That's all.

[>Good Luck<]

Ive used this way of training for years and its one of the best protocols there is for building size and muscle. If you can't get a spotter simply go with dropsets over forced reps..........watch and learn and listen to Dorian because its priceless

DELTS AND TRICEPS

Dorian Yates&#39; Blood & Guts Trainer: Delts & Triceps - Bodybuilding.com - YouTube

LEGS

Dorian Yates&#39; Blood & Guts Trainer: Legs - PART 1 - Bodybuilding.com - YouTube

BACK

Dorian Yates&#39; Blood & Guts Trainer: Back - Bodybuilding.com - YouTube

CHEST AND BICEPS

Dorian Yates&#39; Blood & Guts Trainer: Chest & Biceps - Bodybuilding.com - YouTube

what do you think of this routine in the order

Chest, bi
Legs
off
delts, tri
back
off
off

& adding hiit for 5 mins after each workout and core on 1 or 2 off days

[marcus300]

what do you think of this routine in the order

Chest, bi
Legs
off
delts, tri
back
off
off

& adding hiit for 5 mins after each workout and core on 1 or 2 off days

Basic routine and looks good, personally I would put biceps in with back day but looks fine. Just make sure you train each bodypart to failure and really concentrate on stimulating as much muscle tissue as possible.

[>Good Luck<]

Basic routine and looks good, personally I would put biceps in with back day but looks fine. Just make sure you train each bodypart to failure and really concentrate on stimulating as much muscle tissue as possible.

Thanks marcus, I used to hit back and bi together and chest with tri.. I dont mind it but i was doing to much volume and bis were suffering. Im thinking the change might be a good shock for the 6 weeks. Do you think some weighted dips would be a good addition for triceps? ? I truely live them tbh and will miss them if I should stick to the routine without any mods...also really live for deadlifts and cant imagin 6 weeks no deads...sheeshhh!

[marcus300]

Thanks marcus, I used to hit back and bi together and chest with tri.. I dont mind it but i was doing to much volume and bis were suffering. Im thinking the change might be a good shock for the 6 weeks. Do you think some weighted dips would be a good addition for triceps? ? I truely live them tbh and will miss them if I should stick to the routine without any mods...also really live for deadlifts and cant imagin 6 weeks no deads...sheeshhh!

Change it around to suit, nothing is static so just play around with different movements etc and see how you respond

[Rusty11]

Yup. I do believe that Delts/Tris are my favorite day. Finished 45 mins ago, took a shower, and I can finally reach up and touch the top of my head. Great day for PRs-which are most of your warm-up weights. Heh heh heh.

[KRL]

Great info, will keep this in mind

[BuffnStuff]

How fatigue does this system make you? Say I do my shoulders..will they be worthless the next day? Also decline bench press?? I was always under the impression that it does nothing for you.?.?

[marcus300]

How fatigue does this system make you? Say I do my shoulders..will they be worthless the next day? Also decline bench press?? I was always under the impression that it does nothing for you.?.?

This is an advance way of training, if your a newbie to training then I wouldn't advice it.

Yes the muscle you work will be worthless the next day and decline BB does a lot if you do it correctly

[ZenFitness]

Just did the back workout in the video for the first time today. I've always been a heavy/low rep guy, so this was new to me. I was surprised I could get through the lifting part of the workout in 30 - 45 minutes and I could barely hold the 45 lbs. plates to the rack after the deadlift due to my hands and back being so fatigued. The workout went quick, and I added 10 mins of cardio and some light stretching beforehand - all in all out in an hour with a great lifting session.

[Rusty11]

Yea....back day is the quickest in and out for me. What I find interesting is that my back has grown more than anything else. Must not have been targeting it correctly. I'm almost finished with my second cycle. We'll see if I continue or give this 50 yr old body a break

[ZenFitness]

Just finished the delts and triceps workout, very gassed in the arms. Signed my kid out of the child watch and could barely hold the pen steady it was shaking so much. Great workouts so far... hitting the leg workout on Wednesday.

Question - tricep pushdown, I can do the whole stack at the machine relatively easy. I just did a few 12 - 14 rep sets and got some good work in, but is there an alternative in these workouts? Maybe one-hand it?

[Rusty11]

Week 4 of second cycle. A couple weeks ago, I noticed a clicking sound in the elbow while doing lying tri ext. Doesn't happen with he seated ones. Last week was more clicking. It doesn't hurt, but bugs me. Is there a problem with exchanging that exercise with close grip bb press? Or do two working sets of seated tri exts? Or can someone offer another exercise to take its place. Thanks.

[Rusty11]

Gotta bump this. It's a good routine. Try it.

[ZenFitness]

Agreed - I did legs three days ago, and I'm still sore. My old leg routine was heavy barbell squats and heavy deadlifts (i.e. warmups to 3x5). With this, the weight is a little lighter, but my legs get sore as hell. Hamstrings are getting much stronger.

Overall this routine is much kinder on the joints, etc., while still getting a good lift - at least so far.