/articles Thu, 09 Sep 2010 20:01:35 +0100 FeedCreator 1.7.3 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc259 If you include warmups, then doesnt this just become almost like a regular quite intense workout? If you dont warm up, then this method will only create injuries as your training to your max weight. I also think the workout you did isnt quite HIT as described in the initial part of the article. Dan Tue, 12 Jun 2007 08:47:03 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc262 I use a similar programme to this and have effective results in a short period of time(3 Weeks), My view is that a training programme can differ from one person to the next! Some people may find this particular programme does not work for them. Chalum Tue, 12 Jun 2007 09:45:40 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc264 HIT Training creates controversy whenever it is mentioned. The Mike Mentzer approach has helped literally thousands of natural body builders that are not genetically gifted achieve worthwhile results without wasteing time with endless hours of unproductive over training in the gym. Its well worth reading a few of the Mentzer books that have been published but do so with an open mind because many of the training processes are completely against the grain of the traditionalist methods. Believe it or not some of his most productive routines revolved around only one or two sets of exercises performed with a two week rest inbetween, his whole training was based around the fact that the body had to recover fully before it could grow and 24hr to 48hr is simply not enough time whilst training naturally. The major muscle mags and main stream muscle press hated Mentzer when he was alive for obvious reasons, but his methods were proven and based on scientific fact. Anyway enough of this i have way to much time on my hands, should be working.LOL Richard Tue, 12 Jun 2007 11:23:30 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc265 I think this way increases the risk or injury, but I'm going to try it. We all should do warm up sets anyway so it makes no difference to the WARMUP time. Onlyto the excercise time. One way I find useful to reduce risk/warmum time is to go to the gym wrapped up quite warm and gradually take off some of the clothes as you warm up your muscles. paradise Tue, 12 Jun 2007 13:07:11 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc268 I've been using HIT for almost a year to bulk up, and have had much more success tha with any other type of training. I been doing full-body routines 3 times a week generally with 8-10 exercises, 1 set of 6-10 with a cadence of 5/5. This means that warmup sets are not necessary due to the slow speed, by the time it gets tough, the muscle has already been gradually warmed up for nearly a minute. I only do a 5 min warmup and down on the cross-trainer. Training with HIT means you can workout in much less time (provided you push to keep it intense and keep pushing for that extra rep for 10 seconds or so), and still get great results. Rich Tue, 12 Jun 2007 14:29:55 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc269 I think Richard hit the namil right on the head. Mentzer actually took a much more scientific approach to bodybuilding than any other man (expect perhaps Arthur Jones). Abandoning tradition, Mike focused on finding the EXACT amount of stimulation required to increase muscle mass and strength. Personally, I wouldnt recommend anyone do Squats 2 days after deadlifting, especially if the intervening day had involved weight training, as in the above routine. Better wait until the body is completely recovered before hitting it again. Personally I train once every 4 days (roughly), and this allows me to hit each bodypart with maximum intensity. If im still aching from the day before, no way can I generate the amount of stimulation required for maximum muscle growth. i just dont see why people feel they have to train at least 4-5 days a week? If i could train once a week, and get the same results as someone training 5 days or 3 days a week, then why change it? Asanka Tue, 12 Jun 2007 15:03:50 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc270 i was 15 when i did what you call HIT, my friend swears by progressive resistance but quite simply i did not get results anywhere near as good with PR as i did with HIT; i found that i could increase the weight load far quicker with HIT and also that it took less of my time. it's because of HIT that i can get back a 6 pack in three days and have a nice set of triceps in about 4 days. this also means that HIT is easier for everyone to use because you don't have to sacrifice huge amounts of time and the pain is only temporary - i once did such a great set of bench presses that i couldn't lift my arms to eat the roast dinner my mum made me lol... Rishard Tue, 12 Jun 2007 17:44:29 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc271 I've been using HIT for nearly 10 years and wouldn't change it for the world. The high volume stuff never worked for me leading to overtraining, illness and injuries. I have to say some of the stuff about HIT in the article above is getting a bit dated now, as I'm not sure that full body routines are considered the norm for HIT trainees these days. Also I agree with what Asanka says, I don't think doing Squats and Deadlifts so close to each other is a long term prescription for growth as it is too much and would probably lead to overtraining in most drug free people within a month or so. Personally, I wouldn't recommend doing them in the same week! That said, over a short period it might produce some "shock" gains before the overtraining set in. My current routine is deadlifts and crunches at home on a Tuesday or Wednesday and then on a Saturday or Sunday I got to the gym and do either Chest, Triceps, Shoulders and Calves (workout 1) or Lats, Biceps, Traps and lower back (workout 2). That's right, some body parts only get hit once every two weeks, although there's obviously some overlap there due to indirect stimulation. Each weekend workout consists of 5 exercises with 1 warmup set and then 1 work set to failure done for each. At the end of the workout I'll then go back and do one of the exercises again (whichever one I feel like doing) and do some forced reps, drop sets, etc to really hammer that muscle group. Since Mike's passing the HIT torch has been passed to Brian D. Johnston and the International Association of Resistance Trainers (http://www.iartonline.ca/). I highly recommend anyone interested in HIT checks out their website, especially the "Fitness Articles and Reports" section. Brian's book, Prescribed Exercise, is an excellent read and picks up where Mike left off, pushing the scientific approach much further. Also the JREPS training method Brian recently came up with is very intriguing and very useful for working around compromised machines, as well as producing some nice gains. Matt Tue, 12 Jun 2007 19:01:38 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc272 There is no controversy with HIT because it works, no doubt about it. Whenever I go on a mass cycle I always return to it and in fact use a volume approach to let my muscles recover. Also Mentzer achieved a PERFECT score in the Mr. America competition, something which no-one has ever done. He was one of the men who brought mass to the fore and scared the living daylights out of fellow competitors. My favourite story involves him entering Gold's gym eating an ice-cream cone while everyone in there was in full contest/diet mode and berating anyone who would try to talk "sense" to him. My favourite book by him is his original heavy duty (published in his competive days before his 1980 Olympia - a very slim volume and out of print now). Also he advocated a 4 up and 4 down cadence and working out no more than 4 days a week because the body AS A WHOLE needs recovery time. Faheem Wyne Wed, 13 Jun 2007 05:27:23 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc273 i have been training at home for 5 months now and although i can see the difference in my upper body i want that ripped look ! At the moment i am around 12 stone 6 lbs 6 ft 2 inch but after my pump has gone i lose some of the definition. i train every other day. 3 sets of 10 bench flat 52 kgs, 3 sets of 8 incline bench, 3 sets of 12 chest flys 13.6 kgs, 4 sets of 12 chest pullovers, 4 sets 10 13.6 bicep curls and finally 3 sets of 10 squats. i don't do any cardio as i wanted to bulk up initially due to being quite slim. anyone got any advice ? karl. Karl Wed, 13 Jun 2007 09:47:06 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc274 I have used HIT (the pre-exhaust system endorsed by Mentzer at the time) - and in a similar split many years ago, it worked very well pushing my bodyweight up to finally over 80-kilo from 78-kilo, which it did in very breif workouts over a 6 week period, however at the 7 week point overtraining ensued. I found HIT effective as a short-term 'shock' muscle builder, but I found that it did not build strength comparable to the muscle growth. I now rely on multiple sets and the only true indicator of resistance exercise intensity - %1RM. Carpe Ferrum. Rob Wed, 13 Jun 2007 17:43:28 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc276 There is always contraversy surrounding HIT, I do 3x a week full body and am currently doing Dr.Dardens BIG routine, put on 5lbs of muscle and lost 1lb of fat, it does work. Jreps are something worth considering as well and seem to produce good results. I do 3/3 cadence and no warm up apart from leg press, it really is not necessary on the slow cadence instead of 1/1 say of a normal rep and is all about TUT (time under tension) for the muscle, a good guide is 60 secs for the rep. And believe me doing it slower is a lot harder. Go to Ellington Dardens website it is worth it to find out more. It is progressive (double progression) ie you start of at 8 reps then when you hit 10 you increase the weight 5% and so on. It is brutal if done properly but you can be in and out of the gym in 20mins. i wouldnt train any other way. Ty Thu, 14 Jun 2007 13:10:10 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc277 to karl. i'm a similar position to you (or i was). i'm 6ft-1", but i weigh just under 14stone. the key is protein brother. you wanna be eating about 180grams a day. anything with a face on and green fruit/veg. so egg whites, chicken, fish, milk, etc, etc and anything thats green. there is a lot out there. i also have a large bowl of porridge in the morning. as for drinks, if you wanna get ripped you need to keep off the beer. it'll f**k you up. they say that a pint is equlivant to a bag of chips. j j j jesus! low intensity cardio is also vital to rip up. i WALK every morning for one hour. 6-7am. its the best way to lose fat and its the best time too. i did this diet for 12weeks. i train each muscle group once a week as well. the key to getting big is rest. 33% diet. 33% rest. 33& workout. good luck greg Fri, 15 Jun 2007 09:59:10 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc284 Guys, as with anything to do with bodybuilding, there seems to be a lot of conflicting opinions. Whereas we all have individual experiences, I am interested in hearing from any qualified nutritionists, or bio-mechanists who can offer a qualified opinion based on scientific/medical fact as to the success or otherwise of HIT routines. ML Tue, 26 Jun 2007 10:37:49 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc286 Some interesting comments, Can anyone help? I'd like to try the routine but have one little problem, i train at home using free wieghts and a bench (with tower) and was wondering if anyone knows how i can target my calfs without owning a calf raising machine? also, im thinking of using a pre-workout supplement such as maximuscle's pump-up to get the most out of my workouts and was wondering if anyone has any sugesstions on any similar pre-workout products? Im looking for one that gives results but also value for money cos im on quite a tight budget! I've looked at most of the products available and would appreciate any feedback on them. cheers to any1 who takes the time to get back to me:) Gareth Tue, 26 Jun 2007 18:12:27 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc287 Gareth and ml, go to ellington dardens (phd) website if you really need to have someone with a 'qualification' to tell you and look there or IART. I wouldnt be too caught up in that and just try it, it works and the results will be almost instant, if not then try something else. Calfs are simple get a bit of wood (2*4) or something similar and do one legged calf raises while holding a couple of dumbells. Not too enamered by supplements myself. As arthur jones said 'doing a split routine makes about as much sense as sleeping with one eye open'. Happy training Ty Wed, 27 Jun 2007 08:59:20 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc288 Ty, thanks for the heads-up but the IART.com site is one of the many reasons why there is so much mis-information out there. Im not really interested in "Feel Younger, Look Great, Boost Libido" or "New Breakthrough Turns Skinny Geeks Into Massive Freaks Fast" t(as appearing on IART.com). With due respect to Dr Darden, I am unable to find any information to validate his credentials. On his site it does not say anything about his PHD, his qualifications etc. I can buy a PHD for $500, does that quailfy me???. I did notice Dardens site is geared towards selling his many books. Therefore I reitereate my previous post. Are there any 'QUALIFIED' persons out there who can provide an objective view HIT training. ML Wed, 27 Jun 2007 13:36:37 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc421 mentzer for me was the reason i never gave up weights as i think his system suits me fine and if you look closely at the last hd workout you will see that the muscle groups are actually once per week, ie you stimulate biceps with lat pulls even tho its part of your chest and back workout, same with tricep dips you are hitting the pecs graham ward Thu, 23 Aug 2007 07:04:12 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc448 Hi,to all of you,mates.Paradise says "I think this way increases the risk of injury." It's true because it happened to me!I'm nearly 2 months without training(very frustating)but that's my fault!I should warm up properly,and I din't!Lower back injury(bad one)from deadlifts.From now on, I'll stick to light(moderate weights)and high reps(12-15/12-20)for a few months.we must move to other routines,trying different things,no?Warm up is my first concern,when dealing with heavy loads.Cheers to everyone!;o) Luis L. Fri, 21 Sep 2007 23:06:49 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc555 ARTHUR JONES, the man behind the Nautilus equipment, pioneered HIT & during the 1960's & 70's instructed many top body builders - Sergio Oliva,Casey Viator,the Mentzer brothers,Franco Columbo,even big Arnie - in it's principles. A fascinating read on the subject is THE NEW HIGH INTENSITY TRAINING by Ellington Darden. The first few reps of a set are considered to be sufficient warm-up. On a personal level i think doing four 15 min workouts a week goes against the idea,better to do two 30 mins & have more rest days in between. steve Fri, 22 Feb 2008 13:49:38 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc582 wat role does nutirion play in hit? is it really important or something not 2 give 2 much attention to? fair enuf if all u do is eat junk food everyday and u wont c growth, but even then if u r putting ur muscles under lots of stress they have no choice but 2 get bigger and stronger, with or without correct nutrition rite? aman Fri, 23 May 2008 18:51:52 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc701 av been doing \"progressive HIT training\" with much success and it does work as long as you monitor your gains and keep progressing whether thats by weight or reps. The true key to this method is REST and your diet obviously, loads of proteins. Each muscle group would be resting almost two weeks before getting worked again and i would train only twice a week. I constantly progressed for 11 months and gained 11kg, some of it fat but christ could you see the difference! All thanks to my mate \"BigKol\". Hes found the true secret to this method! Afman Sat, 14 Feb 2009 21:21:37 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc702 Warmups are important, i included 2 \"feel\" sets before an all out set, it gets your mind muscle connection ready for the big one! Afman Sat, 14 Feb 2009 21:24:53 +0100 http://www.musclebulletin.com/articles/index.php/workout-routines-mn/6?task=view#josc811 this is true!! training programme suppsed to different from person to person!! prakash Fri, 18 Sep 2009 14:34:47 +0100