HIT Training - Chest/Shoulders/Tri's

[IBdmfkr]

Here is a workout I'm currently doing that stems from Mike Menzter's theories and training styles.. I integrated a couple different ideas to come up with this routine which is working quite well!

It will include Progressive Overload (which refers to a trainee logging lifts/rep ranges for each lift and then challenging themselves to beat it week after week).

Also you'll see Preexhaustion utilized (You'd preexhaust a larger bodypart (chest/shoulders) so that the secondary muscle (triceps) doesn't give out first causing you to fall short from working the larger muscle to failure.

Forced Reps: Taking the muscle past failure, utilizing a spot to force out extra reps.. Form is of utmost importance here or you will get hurt.

Rest-Pause: Going to failure, waiting 5-10seconds and then pushing out 1 more rep, then repeated as necessary.

Lastly with this particular routine I wrote you'll see the use of Positive/Negative/and Static failure.
-Positive contraction- Pushing or pulling the weight towards the contracted point.
-Negative contraction- Allowing the weight to move away from the contracted position but applying force to hold it at the contracted state.
-Static contraction- Holding the weight in the contracted state.

Ok, lets get started - This is for Chest/Shoulders/Tri's.. I wouldn't recommend this training style to a novice or someone just getting into weight training, only to an intermediate or more advanced person.. If you don't know what you're doing you will break form and possibly get hurt, we aren't using kiddie weight here. HIT training requires you to go into the gym with a certain mindset each and every time.. don't go in there half-assing the routine or your results will show. You have to have a competitive nature and keep a log, your only goal is to beat the numbers you wrote the week before, no excuses.

Btw, the first week or two of this routine will determine the weight you will use, I'll do it for a total of 8wks and then take 10days rest then come back with something different, Certain lifts will be dropped/added along the way depending on plateaus that are hit along the way.

CHEST:
Incline Smith Press: 1warmup set with lighter weight (really stretch the muscle and get the blood flowing, 12-15reps)
Go ahead and load up the weight for you incline set that is to come (enough for positive failure).

Preexhaust exercise-
Pec Deck - 1 Set! 6-10reps to failure, after you can't get anymore out have your spotter help you with 2 forced reps.

Incline Smith Press -
Positive Failure
Return to the weight you already have loaded and do 6-10reps to failure with 1-2 forced reps with spotters help, do not wait more than 10seconds to start this exercise. Rest approx 1min before continuing.
Negative Failure
Load up more weight and do 3-6reps to utter failure, strict form is a must and utilize a 5second negative. Since the negative contraction is much stronger than the positive you'll be doing quite a bit more weight. Rest approx 1min
Static Failure
With spotters help lift weight from rack and hold with arms straight but elbows NOT locked and hold until utter failure, release weight in a 5second negative form to bottom, No more than 12second hold, otherwise increase weight.

Lastly go back to the peck deck and smash out one more set to total failure utilizing Rest-Pause techniques, no more than 6-10 total reps.

If your chest isn't demolished after this then you didn't push yourself hard enough, HIT training isn't for you.

Now lets move on to shoulders!
SHOULDERS:
Seated Barbell Behind-the-neck Shoulder Presses -
1warm-up set and load up Positive failure weight.

Go directly to Lateral side raises and do one set to failure to preexhaust.
Now go back to Shoulder Press and do one set to Positive failure 6-10reps w/forced reps.
Rest 1min
1set of Negative Failure with a spot and safety bars set.
Rest 1min
1 set to Pos failure seated-lateral side raises
1min rest
1 set to Neg failure
1minrest
1set to Static failure! Hold for as long as possible, no longer than 12seconds directly out to the side, squeeze!

TRICEPS!
Incline Skull Crushers
1set Positive failure
1set Negative failure (must have spotter)

Cable pushdowns:
Same as skull crushers but add in Static failure and then you're almost done!
Triceps should be practically cramping at this point..

Last set, weighted DIPS to positive failure and then Negative failure!

Try this routine out and see if you feel like training the next day.

[C_Bino]

Right on bro, I will be following this. The more and more I look into HIT/doggcrap its like I already do it but just developed it on my own. I have ALWAYS dont rest pause and forced reps with spots when I cant physically do anymore myself. But I will do that for more than 1 exercise. I will do that for pretty much all three exercises I pump out for chest etc. I thought this is how you are supposed to train, never ever stop just because u feel tired or some BS. My workout partner will make me kill myself on leg press until Im almost crying, then he will laugh and say ok well you still got 2 more.

So I am liking this HIT more and more, good thread.

[Columbus]

Love it bro!! Subscribes...cant wait for the rest.....

[IBdmfkr]

You gotta come down here and train some time Bino!

Got back tomorrow so maybe after I get done training I'll post it up.

[EQismypoise]

BUMP! Savin this one for later on down the road!

[IBdmfkr]

Good call.. stay with something simple right now EQ.. 2-3 diff compound exercises with heavy controlled weight.
Remember to include progressive overload in every routine though. Keep a log!

[C_Bino]

You gotta come down here and train some time Bino!

Got back tomorrow so maybe after I get done training I'll post it up.

For sure bro, you know Im gonna make it down there to train with you sometime.

I will also remember to bring my wheelchair for after the workout.

[IBdmfkr]

LMAO.. Yea Buddy!

[zodiac666]

for experienced lifters i definitely think HIT is the way to go. i think it is easier to psyche yourself up for one all out, insane set than 5 sets. i also use all those intensity techniques in every workout, i definitely believe in taking the muscle to extreme failure, giving it plenty of time to recover then going to extreme failure again. plus i just feel great when i leave the gym knowing that i pushed myself as hard as humanly possible.

[SMCengineer]

Bump. This looks like a great workout. Just need the rest of it.

[IBdmfkr]

Back/Traps/Bis
http://forums.steroid.com/showthread.php?t=266810

[Columbus]

HIT draws people in because it tells HOWS and WHYS and attempts to teach people how to train. Typical bodybuilding bullcrap relies on 'voodoo' and abstract nonsense. The intellect in all of us would much rather read something Mentzer wrote (the guy was very intelligent, well-spoken, and he did have a knack for writing until he went off on a tirade and sunded certifably mad).

HIT is right in that it teaches organization and progression, however, it is dead wrong in the stuff about 'overtraining', and frequency, and volume.

I can't comment on things I don't really have first-hand knowledge of, but to my understanding, Mentzer never used HIT as he wrote about later in his life while he was competing and had a world-class physique. Dorian's version of HIT, also wasn't the ridiculou 1 set to failure every 8-14 days stuff either. From what I know, Dorian built up over several sets to one all out set, similar to a progression scheme in a 5x5 where you pyramid weight each set.

Again, you need to take from literature what you will and fall back on what you know to evaluate it. Do 20-rep breathing squats once a week build big legs? Absolutely. Is it one all out set? Absolutely. Would you consider it Mentzer-like HIT?? No.....Thats where I think Mentzer went a little schizo at the end. Turning good ideas like progressively using more weight into "Do this and only this and anybody who disagrees with one word of it is a moron". I don't know if he truly didn't understand volume/fatigue management, if he wanted to sell stuff, or if he was truly insane.

[IBdmfkr]

I'd agree in his latest book High-Intensity Training you have to follow more the techniques and ideas and have enough knowledge to build your own routine.. Obviously to build muscle you can't just train twice/month, this was more of a marketing strategy. BUT you can't deny the ideas and the logic behind his work are next to none.
I've devised my own program which works very well for me after reading Mentzer/Little/Yates/DC/Ironman etc.. I could come up with 1000 routines if I wanted using all kinds of techniques and rep ranges.
I simply posted what I'm doing currently with good results.. I don't have the time nor the want to post up every routine I have on paper for future use or what I've used in the past. That's for you guys to figure out just as I have, trial and error.

[SMCengineer]

Back/Traps/Bis
http://forums.steroid.com/showthread.php?t=266810

Thanks, I'm saving all these posts and I'm eventually gonna create my HIT program. Very similar to yours. One question tough, what happened to rest of the chest/shoulder/tri workout?

[IBdmfkr]

Weird.. let me update. Either I forgot to post it or I ran out of time. LMAO

It'll be up this afternoon.

[guest589745]

*need to read this when I get back