Seems off a little

[Yoyomanben]

I'm referring to IM's HIT program. The 6 wk breakdown seems a little off to me. Here's what I mean. I'll refer to the 1st 3 wks as A1 and B1 workouts, and the remaining 3 wks as A2 and B2 workouts.

wk 1................................wk 4
mon - A1..........................mon - A2
wed - B1..........................wed - B2
fri - A1.............................fri - A2

wk 2................................wk 5
mon - B1..........................mon - B2
wed - A1..........................wed - A2
fri - B1.............................fri - B2

wk 3.................................wk 6
mon - A1..........................mon - A2
wed - B1..........................wed - B2
fri - A1.............................fri - A2

If you count all the A's (10) and B's (8) you end up working out more of your chest, back, shoulders, and traps (those being the A days), and work out the other muscles less.

Furthermore, if you look at the friday of wk 3 which is an A, and then look at monday of wk 4 you find it's an A also. You end up working out your chest, shoulders, and traps back-to-back.

It would seem if one added an additional workout to each 3 wk set one would correct the discrepancy. For example...

wk 1................................wk 4
mon - A1..........................wed - A2
wed - B1..........................fri - B2
fri - A1

wk 2.................................wk 5
mon - B1...........................mon - A2
wed - A1...........................wed - B2
fri - B1..............................fri - A2

wk 3.................................wk 6
mon - A1...........................mon - B2
wed - B1...........................wed - A2
fri - A1..............................fri - B2
mon - B1 (wk4)...................mon - A2 (wk7)
.......................................wed - B2 (wk7)

Then the standard 7-10 days off. What are your opinions on this?

Yoyo

[Triple X]

Furthermore, if you look at the friday of wk 3 which is an A, and then look at monday of wk 4 you find it's an A also. You end up working out your chest, shoulders, and traps back-to-back.

It should be B2, NOT A2. Why do you have it as A2? Switch it to B2 and it changes all the numbers!

[Yoyomanben]

What you're saying makes sense, and it crossed my mind also. The reason I displayed it with A2 as the Mon. of wk4 is because that's how its written up on the Ironman HIT thread just above the week 1 breakdown.

Monday: Chest, shoulders, lats, traps, abs

Wednesday: Biceps,triceps, rotators, calves, quads,hams.

Friday: Same as monday and so on.

If it was suppose to have B2 workout as Mon. of wk4 than it should have been...

Monday: Biceps,triceps, rotators, calves, quads,hams.

Wednesday: Chest, shoulders, lats, traps, abs

Friday: Same as monday and so on.


Yoyo

[Triple X]

that is NOT what it says in the thread.

Is this what you are talking about?

During weeks 4-6 the 3 day per week split will change because the body begins to adapt significantly to most attempts at altering homeostasis after a 3 week period.

If so, you need to re-read the thread. It changes up like this:


WEEKS 1-3


WORKOUT A - (3 sets each body part)
Chest: compound movement (flat or incline press)
Shoulders: over-head compound movement (dumbbell press/ military)
Triceps: close grip bench or French press
Traps: Shrugs
Abs

WORKOUT B – (3 sets each body part)
Back Width: pulldowns or chin ups
Back Thickness: rows (seated or bent)
Biceps: barbell or dumbbell curls
Calves: standing calf raises
Quads: squats
Hamstrings: leg curls (standing)


WEEKS 4-6



WORKOUT A - (3 sets each body part)
*should not be able to reach desired rep range on last set. Do modified rest pause (10-15 seconds) in order to hit desired reps.
Chest: compound movement (flat or incline press)
Shoulders: over-head compound movement (dumbbell press/ military)
Back Width: pulldowns or chin ups
Back Thickness: rows (seated or bent)
Traps: Shrugs
Abs




WORKOUT B – (3 sets each body part)
*should not be able to reach desired rep range on last set. Do modified rest pause (10-15 seconds) in order to hit desired reps.
Triceps: close grip bench or French press
Biceps: barbell or dumbbell curls
Calves: standing calf raises
Quads: squats
Hamstrings: leg curls (standing)


Only these two things change! The workout order stays the same. You need to make this change because of the demand of the push/pull routine in weeks 1-3

[Doc.Sust]

Furthermore, if you look at the friday of wk 3 which is an A, and then look at monday of wk 4 you find it's an A also. You end up working out your chest, shoulders, and traps back-to-back.

It should be B2, NOT A2. Why do you have it as A2? Switch it to B2 and it changes all the numbers!

switch it up like triple x says, adding an extra day to this routine is just suicide and you will over train. good info triple x, the iron man can be confusing the first time you read through it, it ok me a day or so to clear up a few issues i wasnt sure about

[Triple X]

Yeah me too. I printed out the whole program and read it 3-4 times, then went back through and highlighted everything. After that I went through it step by step and made my routine. I have done it twice and love it for overall mass and strength gains but I felt I needed a little more muscle-specific work than just 1 compound movement.