First HIT Routine Critique

[CharlesThe4th]

Going to be starting a new routine this Friday and wanted input on my new routine. Trying a mix between Marcus's and Yates's routine and ideas.

Day 1: Chest/Bi's
Decline press: 2 warm /1working/2 forced

Incline Flys: 3 working with dropset

Flat Press: 8/10 reps 6/8 reps 2 forced with dropset

Incline DB curls: 2 warm /2 working with dropset

Hammers: 1 feel / 1 working x3 dropset

Nautilus Curls: 2 working

Day 2: Back
Wide Grips: 2 feels/ 2 working x3 drop

Bent overs: 1 warm/2 working with dropset

Seated Straight Pulls: 2 working with drop

DB row- 3 working

Hypers: 3 working

Day 3: OFF

Day 4: Shoulders/ Tris
Front Press: 2 Warm (20 reps) 2 working with 2 negatives and 2 forced

Seated Laterals: 2 working with 2 forced and 2 negatives

Seated Rear Delts- 3 working 14,12,10

Shrugs: 2 (15-20) 1 working with x3 dropset of 6,6,6

Vbar Pushdown: 2 warm/ 1 working with dropset

Close Grip Smiths: 1 feel/1 working x2 dropset

Skullcrushers or seated push downs: 2 working

Day 5: Legs
Squats: 2 working of 15 reps

Press: 2 warm/1 Working

Extensions: 2 warm/1 working with 2 forced and 2 negatives

Curls: 1 warm/1 working with 2 forced and 2 negatives

Stiff leg dead: 1 working

Calves

Any thing you would add, remove, rearrange? Any help would be great and thank you for the read.

[marcus300]

My thoughts

When your implementing a forced rep on your working set always try and aim for a negative aswell, you already have the spotter there so take the advantage complete a proper forced and neg which will dig even deeper into those tought muscle fibers.

I'd personally would swap day 2 and 5 around, let the biceps have some recovery before hitting back

Its impossible to do 3 working sets HIT style, if you are your not going to true failure. 1 - 2 working sets is enough if you go to true positive failure. Don't waste reps/sets condense your sets into that one serious working set and go to failure and beyond if possible.

Introduce feeler sets which will help you determine your working set weight, you can do 1-2 feeler sets and then your set to hit your working set, if done correctly no need to do anymore sets if you have recruited all the fibers. Key is don't waste sets and reps, condense your working sets into at the most 1-2 and go all out.

Nothing is set in stone and there are many ways to attack HIT but the core principle must be adhered to.

The exercises you have chosen look fine, swap things around the next time you train, don't keep using the same ones.

Keep the rep range within the 6-12 but don't worry if you go over at times, once you start hitting the top end of the rep range increase the weight next time and lower the rep range and build it up again. Progression overload or increase the intensity!

Make sure you have enough rest and listen to the body,

The biggest thing is learning what true failure means, many think they go to failure but don't. You cant use the beyond failure methods until you fully understand what failure means and if you can do 3 working sets you wont know what true failure is because it would be impossible to complete 3 working sets. Once you get your head around HIT and the core principles its easy and the gains are amazing. Thicker, bigger and stronger is usually the end result.

Best of luck

[CharlesThe4th]

Thanks a ton Marcus. I will use your advice.

[NotNATTY]

cool dude