My Ironman Hit Program. Please Critque It.

[Steve80]

I want to try this workout for 6 weeks over the summer starting next week. I believe I have the set up correct and the arrangement change after week 3 correct but not certain. Anyone familar with the HIT please critique and let me know if I have the Program built and arranged properly. Thanks.


weeks 1-3

Chest:

Bench Press- two warm up sets then 8-10 reps, 3-5 reps, 11-15 reps

Shoulders:

BB Upright rows- 1 warm up sets then 8-10 reps, 3-5 reps, 11-15 reps (can't do over head press's due to rotator injury)

Triceps:

Cable extensons 1 warm up set, then 8-10n reps, 3-5 reps, 11-15 reps

Traps:

Shrugs-

1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps

ABS:

alternatng exercises

WEDNESDAY: weeks 1-3

Back width:

Pull sets bulding up to thirty

Back thickness:

Rows 1 warm up set them 8-10 reps, 3-5 reps, 11-15 reps

biceps:

BB curls 1 warm up set then 8-10 reps, 3-5 reps, 11-15 reps

calves:

BB calf raises 1 warm up set then 15-20 reps, 11-15 reps, 8-10 reps

quads:

Leg Press- 2 warm up sets then 11-15 reps, 8-10 reps, 3-5 reps. (Cant do squats do to shoulder injury)

hams :

Leg Curls 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps


FRIDAY: Same as mondays workout


Weeks 4-6

Monday
Triceps:

Cable extensions 1 warm up set then 8-10 reps, 3-5 reps, 11-15 reps

Traps:

Shrugs 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps

Chest:

Bench Press 2 warm up sets then 8-10 reps, 3-5 reps, 11-15 reps

Shoulders:

BB upright rows 1 warm up set then 8-10 reps, 3-5 reps,11-15 reps

ABS: alternating exercises

Wednesday

calves:

BB calf Raises 1 warm up set then 15-20 reps, 11-15 reps, 8-10 reps

quads:

Leg Press- 2 warm up sets then 11-15 reps, 8-10 reps, 3-5 reps

hams :

Leg Curls 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps

Biceps:

BB curls 1 warm up set then 8-10 reps, 2-5 reps, 11-15 reps

Back width:

Pull ups Sets buildng up to thirty

Back thickness:

Rows 1 warm up set them 8-10 reps, 3-5 reps, 11-15 reps

Friday same as monday

[diamonds]

look for my last post on this. I'm too lazy to look for it but I laid out the whole program for everyone. Yours looks good. Yes you need to change the order in weeks 4-6 according to Ironman but some people don't feel the need to make the change. You don't show how your workout will be laid out. Just remember to lift Mon, Wed, Fri and to alternate your workout each time.
Also, I don't like your shoulder exercise. I realize you are hurt but upright rows ain't gonna do shit.
I really think you will like the results you get. I am starting over again and this will be my second time on this program. Just remember to follow the program and don't stray from what it calls for. Ei; don't do extra sets because you feel like you need more......you don't!

[Steve80]

Thanks for the info. Yes I would much rather do military press but its not an option due to my rotator injury.

Is t ok that I am changing the sey scheme for pulls ups? I am just doing as many as I can in each set till I hit a total of 30. Im not too good at them.

[SwoleCat]

How do squats affect your shoulders? The placement of the bar I am guessing?

What about smith machine squats?

~SC~

[diamonds]

How do squats affect your shoulders? The placement of the bar I am guessing?

What about smith machine squats?

~SC~

Oh shit! Good call Swole I didn't even see that. But he cab do BB calve raises?
Something else I noticed is that he doesn't incorporate the modified rest pause. Might want to re-read the article to fully understand it. I read it like 5 times to make sure I had it all square.

[garrett T]

i luv that dam hit program. im on dat same shit man. Get Big or die trying doing the h.i.t training shit.

try some aids during it to. that helped me alot.

[Steve80]

How do squats affect your shoulders? The placement of the bar I am guessing?

What about smith machine squats?

~SC~

No its not the bar placement. I have a rotator injury so it is extremely painful to reach my left arm up and bend it back to hold the bar. I probably could attempt smith machim squats and just hold the bar with my right arm, dont think the weight would tip off since it is a smith.

[Steve80]

Oh shit! Good call Swole I didn't even see that. But he cab do BB calve raises?
Something else I noticed is that he doesn't incorporate the modified rest pause. Might want to re-read the article to fully understand it. I read it like 5 times to make sure I had it all square.

When I do BB calf raises I do not put the bar on my back. I hold it like i am about to to a hang clean with my arms hanging straight down.

The modified rest pause is in week 4-6 correct? Where I re rack take 15 seconds they get a few more reps right? or am i thinking of the wrong thing?

[diamonds]

You are correct in that is week 4-6 for the modified rest pause. You should get a spotter if you don't have one to really reach your max potential during this phase. This is where you will really see some strength gains once you complete.

[Steve80]

Ok well it looks like I have the concept and program down now. All I have to do is correct the workout for weeks 4-6. I will get everything right tomarrow and post it to make sure.

[Steve80]

Here is the corrected hit plan. I think it it right. I noticed in the example back thickness is cut im weeks 4-6, and it says rotators. Doubt that is right so I put thickness in. Please let me know of any errors in my plan.


weeks 1-3

Chest:

Bench Press- two warm up sets then 8-10 reps, 3-5 reps, 11-15 reps

Shoulders:

BB Upright rows- 1 warm up sets then 8-10 reps, 3-5 reps, 11-15 reps (can't do over head press's due to rotator injury)

Triceps:

Cable extensons 1 warm up set, then 8-10n reps, 3-5 reps, 11-15 reps

Traps:

Shrugs- 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps

ABS:

alternatng exercises

WEDNESDAY: weeks 1-3

Back width:

Pull sets bulding up to thirty

Back thickness:

Rows 1 warm up set them 8-10 reps, 3-5 reps, 11-15 reps

biceps:

BB curls 1 warm up set then 8-10 reps, 3-5 reps, 11-15 reps

calves:

BB calf raises 1 warm up set then 15-20 reps, 11-15 reps, 8-10 reps

quads:

Leg Press- 2 warm up sets then 11-15 reps, 8-10 reps, 3-5 reps. (Cant do squats do to shoulder injury)

hams :

Leg Curls 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps


FRIDAY: Same as mondays workout


Weeks 4-6 Modified rest pause will be implemented on last set.

Monday

Chest:

Bench Press- two warm up sets then 8-10 reps, 3-5 reps, 11-15 reps

shoulders:

BB Upright rows- 1 warm up sets then 8-10 reps, 3-5 reps, 11-15 reps (can't do over head press's due to rotator injury)

Back Width

Pullups- however many sets till I hit thirty

Back Thickness:

Rows 1 warm up set them 8-10 reps, 3-5 reps, 11-15 reps

traps:

Shrugs- 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps

abs: Alternating exercises

Wednesday:

Biceps

BB curls 1 warm up set then 8-10 reps, 3-5 reps, 11-15 reps

triceps

Cable extensons 1 warm up set, then 8-10n reps, 3-5 reps, 11-15 reps

calves

BB calf raises 1 warm up set then 15-20 reps, 11-15 reps, 8-10 reps

quads

Leg Press- 2 warm up sets then 11-15 reps, 8-10 reps, 3-5 reps. (Cant do squats do to shoulder injury)


hams

Leg Curls 1 warm up set then 11-15 reps, 8-10 reps, 3-5 reps

Friday same as monday

[diamonds]

Looks good to me except for a few things.

1. You can find a much better compound movement for triceps than the Extensions. Try close grip bench, skulls, or DB overheads. All are much more efficient for mass building. As your training experience progresses, then maybe throw in the cable movements.

2. For me, weeks 4-6 was a good opportunity to change up my exercises. For example; switch from BB bench to DB bench or flat bench to incline. I just don't like leaving out certain core movements for 6 weeks. I know the program says only to switch when you need to break through a plateau but I like the variety.

These are just my opinions. may want to wait for Tai or Swole to chime in!

[Steve80]

Looks good to me except for a few things.

1. You can find a much better compound movement for triceps than the Extensions. Try close grip bench, skulls, or DB overheads. All are much more efficient for mass building. As your training experience progresses, then maybe throw in the cable movements.

2. For me, weeks 4-6 was a good opportunity to change up my exercises. For example; switch from BB bench to DB bench or flat bench to incline. I just don't like leaving out certain core movements for 6 weeks. I know the program says only to switch when you need to break through a plateau but I like the variety.

These are just my opinions. may want to wait for Tai or Swole to chime in!

1. I chose tricep extensions because I have to do a closer grip bench press because of my shoulder. I cant do over head extensions because of that also and I dont like skulls. I could however do reversed push ups with plates in my lap if you think that is better. I kinda like extensions though, I fell them in my chest alot.

2. I was just following the outline lol. I was wondering the same thing.

[diamonds]

If you have a reason not to do an exercise, that is fine. I can understand how certain lifts may irritate or cause pain in your shoulder. Again, in the end it is really up to you as for what works best or what you are most comfortable with.

Yeah, I know the program doesn't recommend changing exercises, but not every workout is designed for every person. Sometimes you need to tailor it to your needs or tendencies. Look at Swole's or Taiboxa's routine and you will see what I mean.

[Steve80]

do u have links to those? I serached but didnt see em.

[diamonds]

Unfortunately I don't. I just stay on top of their posts and what they write.

[MichaelBish71]

Oh shit! Good call Swole I didn't even see that. But he cab do BB calve raises?
Something else I noticed is that he doesn't incorporate the modified rest pause. Might want to re-read the article to fully understand it. I read it like 5 times to make sure I had it all square.

is the article for this workout online, or in a magazine?

[diamonds]

yeah here it is....you're gonna have to read thru and find it though.
http://forums.steroid.com/showthread.php?t=209429

[MichaelBish71]

thanks bro

[ThePhoenix]

this program seems like a slightly modified DC program. I would just go with DC.
just my 2 cents.

[diamonds]

DC sucked for me. Didn't get crap out of that routine. More people seem to be fans of the HIT over DC from what I see. DC is a lot more complicated than it looks on the outside.