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09-20-2015, 07:55 AM #25322Originally Posted by NACH3
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09-20-2015, 08:12 AM #25324Originally Posted by Hazard
Will that multi millionaire mongoloid QB of yours win today?
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09-20-2015, 08:22 AM #25325Originally Posted by RaginCajun
One thing I will never be guilty of is bragging about my team or being the asshole fan lol. Like most patriot, cowboy, and jet fans lol
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09-20-2015, 08:26 AM #25326
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Feel better Haz. We need you (and your Mrs.) healthy.
Some good games on today. I'm back from legs and have a bunch of stuff out. Delmonico steaks, Italian sausage (I'll only have 1) with peppers, onion and sautéed mushrooms. Eggplant, brown rice, chicken, and going to make some guacamole.
I think that should get me through the day
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09-20-2015, 08:27 AM #25327
It must be noted that High Intensity Training is not a set of principles etched in stone. It is a disciplined style of training which is based on the two universally known factors affecting muscular growth - Overload and Progression.
Repetitions should be done in a controlled fashion so that continuous tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing quality repetitions to a point of volitional fatigue.
One set is productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need for muscular hypertrophy (growth).
The following is a quote from Dr. Ken Leistner which provides a good synopsis of what High Intensity Training is all about.
"High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment that is available, not just a machine or group of machines. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude".
When an exercise is performed in the described high intensity manner, one set usually gives your body optimum strength stimulation. Multiple sets of the same exercise are simply not necessary.
Dorian Yates' (1992-97 Mr. Olympia) trainer, Mike Mentzer, recommends the following:
"Train intensely, train briefly, and train infrequently - it's valid and will work for everyone."
A quote from Mike Mentzer about the "copying the star" mindset so prevalent in "muscle mags" and gyms:
" . . . it is a mistake to point to the 'apparent' success of a couple dozen top title winners as indubitable proof that a certain training approach is efficacious. If one were to look back through the course of their bodybuilding careers and calculate the hours, months and years of wasted effort resulting from their blind, non-theoretical volume approach, one would have to question whether their achievements could properly be termed successful at all." Mike Mentzer, IronMan Magazine, March 1994.
Mike Mentzer
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09-20-2015, 08:29 AM #25328
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Originally Posted by Hazard
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E.A.G.L.E.S. = Iggles lol - hate the Giants haha
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09-20-2015, 08:51 AM #25330
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Originally Posted by marcus300
Couple questions: is anyone currently doing this and, if so, what have the results been and over what period of time? I'm willing to and am interested in trying this, but would like to hear some feedback and experience.
Also, regarding "one set", does this refer to each movement (and still perform 3-4 movements per set) or does this one set encompass the entire training session for that particular muscle group?
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09-20-2015, 08:58 AM #25331
This is what this whole thread as been built on HIT, this is how I train and how I have built more tissue than any other training protocol.
Like it states nothing set in stone but I never do more than one working set unless I miss judge the weight or I feel I missed the failure. The working set for the movement your doing so if your shoulder pressing you would warm up or do your feeler sets then attack it with one working set and move on to your next movement like side laterals and same again.
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09-20-2015, 09:04 AM #25332Originally Posted by Igifuno
Hence why my workouts are never set in stone. Ill have an idea of what I wanna do but once I get in there and see how everything is going - ill decide what adjustment to my workout I need To do in order to get a desired result.
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09-20-2015, 09:06 AM #25333
Incline press
Wide grip ISO chest press
Peck deck super setting incline machine press
Cable crossovers
20 minutes low intensity cardio and done
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09-20-2015, 09:08 AM #25334
The last couple weeks I've been planning on going heavier on the bench. I got in there and I just couldn't get over 315. Nothing wrong with that..... I utilized drop sets to make that weight work for me
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09-20-2015, 09:14 AM #25335
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09-20-2015, 09:16 AM #25336Originally Posted by marcus300
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09-20-2015, 09:17 AM #25337
Back this morning
Feeling weak and small (for me that is lol) at the moment.
This work out was with slow very strick form. Holding last couple reps where I could.
Standing lat pull downs
Wide grip pull down
Seated rows
Low pully hammer
One arm bent over with hammer tbar row machine.
High pully hammer
Hypers.
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I've been doing the 1w set + RP(if I don't hit 6reps at failure I'll RP it for another 2 or whatever gets me to true positive failure then I'll drop set it(depending on where my reps are it'll be either one drop but usually a double drop)
Also if I want to go heavier I'll hit 4-5 reps at failure then RP + RP + a drop usually gets me to my 12 rep range!
I like Haz mentioned I'll do 1w set then just drop set it - it's all based off my feeler sets and or warm ups(pyramid up etc) -- everything I/we do is based off of our feeler sets to judge the working set weight & then the beyond failure protocols are implemented...
This is what I've been doing lately w/more vision on what I can do(and mixing it up)...
Igi - I've only been in here for about 7months doing HIT - I've gone from 170 to 205 this am - but filling out much more - & starting to lean out as well.... So 35lbs of LBM I've put on as my bf really hasn't changed - it gets lower as my cycle goes on -Last edited by NACH3; 09-20-2015 at 09:23 AM.
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09-20-2015, 09:19 AM #25339
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Originally Posted by marcus300
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09-20-2015, 09:20 AM #25340
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Originally Posted by Hazard
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09-20-2015, 09:22 AM #25341
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Originally Posted by NACH3
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09-20-2015, 09:24 AM #25342Originally Posted by Igifuno
Tried to go higher but the negative portion of the lift didnt feel right. Kept 315 on and then dropped
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09-20-2015, 10:11 AM #25344There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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09-20-2015, 10:13 AM #25345There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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09-20-2015, 10:22 AM #25346There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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09-20-2015, 10:43 AM #25347
Cut several acres of grass this morning. Time for this old man to get horizontal and grab some rest. Everyone enjoy the remainder of the weekend.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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09-20-2015, 10:49 AM #25348Originally Posted by almostgone
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09-20-2015, 11:34 AM #25349
I warm up and do feeler sets then I condense working sets into one and put everything into it which will include beyond failure protocols and once ive done that its impossible for me to do another working set because its been fully worked.
Like my signature states
“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
Ive found this the best way to dig into those tough fibers what grow the thickest and biggest. I hate wasting reps and sets but so long as you stick with the HIT principles YOU CAN ADAPT TO HOW YOU GROW BEST.
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CHEST - strength still increasing on all lifts
Stretching rolling RC ex's lots abs - good sweat going
1. Smith slight incline(new PB #395) 4 feelers 1w(395) 5(2 forced) drop 4 drop 2(ended w/315) -- 2 forced on all except last drop(no spot)
2. Slight incline flys(new weight) - 2 warm ups(8-10 reps) - 1w 7 drop 4
3. DB incline press - 2 warm ups - 1w(110s) 6(1forced) drop(100s) 4 drop(95) 2
4. Incline flys - 2 warm ups - 1w 6-7 drop 4 -- my forearms could barley hold the weight lol - completely fried
Finished off standing DB flys 1w set +RP+RP+RP -- nothing left AT ALL!
Cardio 20min -- weights done in 39 min whew im spent time to eat and kick back
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09-20-2015, 12:00 PM #25351
Slow and strict definitely felt good and like I got something out of it this time.
Breathing. Still catching myself holding towards the end of set. :/
Weak was just today. Long busy ass day at work yesterday, no sleep, and got up early for no reason lol. Actually feeling pretty good lately.
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09-20-2015, 02:36 PM #25352
Yes sir. It was just nice to be pushing so strong, rep ping 405 for 15 squatting, 365 for 8 on bench. Getting real good sets. It just started cranking, I only got a small taste. It's OK though, I just wanted to build some nice muscle. I've been stuck at 220 for years.
Disclaimer-BG is presenting fictitious opinions and does in no way encourage nor condone the use of any illegal substances.
The information discussed is strictly for entertainment purposes only.
Everything was impossible until somebody did it!
I've got 99 problems......but my squat/dead ain't one !!
It doesnt matter how good looking she is, some where, some one is tired of her shit.
Light travels faster then sound. This is why some people appear bright until you hear them speak.
Great place to start researching ! http://forums.steroid.com/anabolic-s...-database.html
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09-20-2015, 02:41 PM #25353
Disclaimer-BG is presenting fictitious opinions and does in no way encourage nor condone the use of any illegal substances.
The information discussed is strictly for entertainment purposes only.
Everything was impossible until somebody did it!
I've got 99 problems......but my squat/dead ain't one !!
It doesnt matter how good looking she is, some where, some one is tired of her shit.
Light travels faster then sound. This is why some people appear bright until you hear them speak.
Great place to start researching ! http://forums.steroid.com/anabolic-s...-database.html
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09-20-2015, 03:40 PM #25354Originally Posted by BG
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09-20-2015, 03:43 PM #25355Originally Posted by BG
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09-20-2015, 04:12 PM #25356Associate Member
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Originally Posted by Hazard
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I've found on the smith I use if I use it from the opposite side it's more like a reg lift(w/the slight arc up and back - it's pretty much on that plane just a lil more straight lined) - however if I used it from the other side it's actuall pushing slightly forward...
Also I position myself w/my feet under me - sliding back w/my shoulder blades(dug into the bench) to lock into my lift - w/an arch and my head off the bench(forget the name of that set up(the other is feet out in front) but I come down to my nipple line and it's easier on my shoulder -
Also I did incline DB press(heavy) today for the first time in yrs(so it strengthened my shoulder more than I've ever had - so I think using DBs will give me more depth and width(w/the stretch) that I'm looking for... I just can't be afraid of change(I know that sounds weird)... I definitely have to mix in DBs more(or stick to a nice run w/them)
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09-20-2015, 04:18 PM #25358
Our coach has us on a new squat cycle, starting next week. We are about 12 weeks out from a meet.
This is just the squat portions, not our snatch/clean+jerk lifts, or accessory work.
Monday's: Front Squat: 10 sets of 3 @ 70% 1rm.
Back Squat: 3 sets of 5 @ 60% 1rm
Wednesday's: Back Squat: 10x3 @ 70% 1rm
Front Squat: 3x5 @ 60% 1rm
Saturday's: Back Squat: 5-3-1-1-1 build to a heavy single.
Each week the percentage increases 5%. First couple weeks might not be too bad. But I'm bringing the puke bucket around week 3.
Each set is performed every 2min on the minute.
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09-20-2015, 05:20 PM #25359Originally Posted by NACH3
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09-20-2015, 06:35 PM #25360Originally Posted by BG
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