Jarrells Routine (HIT)

[Jarrells]

Here is what I am doing right now..

No specific days. I do a couple of warm up sets before I do my intense set.

Workout 1: Chest and Back

Dumbell Flyes: 1 Set 6-10 reps till failure (for Pre exhaust)

Incline Bench press: 1 set 1-3 reps till failure--- Extremely concentrated. I do rest pause here sometimes too. But not too much as I overtrain if I do too much of that..

Straight arm Lat pulldowns: 1 set 6-10 reps till failure (again for pre exhaust)..

Close grip palm up pulldowns: 1 set 6-10 reps till failure

Deadlifts: 1 set 6-10 reps till failure

I rest for 4 days then do workout 2..

Workout 2: Legs and abs

Leg Extension: 1 set 12-20 reps till failure (pre exhaust)

Squats: 1 set 12-20 reps till failure

Standing calf raises: 1 set 12-20 reps till failure

Incline weighted sit ups: 1 set 12-20 reps till failure

I rest 4 days then do workout 3

Workout 3: Shoulders and Arms

Dumbell lateral raises: 1 set 6-10 reps till failure

Bent over dumbell raises: 1 set 6-10 reps till failure

Close Grip palms up pulldowns: 1 set 6-10 reps till failure(this is my bicep routine.)

Tricep cable extension: 1 set 6-10 reps till failure (pre exhaust)

Weighted Dips: 1 set 3-5 reps till failure

I rest for 4 days then repeat workout 2(legs and abs) I rest another 4 days then repeat the cycle. I substitute exercises on occasion, but this is my main routine. I try to either add weight every workout or do more reps. I gain in strength every workout. I rest 4 days in between workouts right now, untill I hit a sticking point, then I will ad another rest day. I also eliminate the pre exhaust exercises every 3rd cycle or so, and just do all the compound movements. This workout is VERY intense and VERY productive..

[sculli]

Are you supersetting the exercises that say 'pre-exhaust'?

[noname]

I recognize that routine! :)

[Heisman]

You keep us updated and we will see how productive it is. Good job starting a journal. What are your goals and what are your current maxes?

[Jarrells]

Yes I am supersetting the pre exhaust exercises. When I first tried this routine, I didn't think that it was enough, I started out by doing all three workouts in one week. Mon, wed and Fri, then I would repeat on the next mon wed and fri without first doing routine 2 again. I also added a couple sets, and did negatives on about every exercise. VERY dumb on my part. I overtrained quickly.. Especially my upper body. Then I tried 3 days rest inbetween, still not repeating workout 2 after workout 3. Again I over trained pretty quickly on my upper body, with not very good results. I began to think that HIT didn't really work. I decided to humble myself and lower the volume to what I stated in the above post and then, amazing results to say the least. This is a dramatic change for me, because before I quit working out before I started HIT, I ALWAYS did at least 10 sets per body part, sometimes 15 or more, and I worked out 5 days a week. So this was hard for me to accept. Now I will never look back. My point being this, If you think that HIT doesn't work, then you need to revaluate your routine. I am sure that MOST of the people in here wouldn't think that I was over training when I started HIT, doing it on Mon, Wed, and Fri, with negatives and etc, but I was badly. It doesn't take much to over train. I have average genetics, and not a juicer. I will post pictures in a couple months. I will post some after 2 years of volume training, and then some after about 8 months or so of HIT. Trust me, you won't believe it.

[sculli]

Originally posted by Jarrells
Yes I am supersetting the pre exhaust exercises. When I first tried this routine, I didn't think that it was enough, I started out by doing all three workouts in one week. Mon, wed and Fri, then I would repeat on the next mon wed and fri without first doing routine 2 again. I also added a couple sets, and did negatives on about every exercise. VERY dumb on my part. I overtrained quickly.. Especially my upper body. Then I tried 3 days rest inbetween, still not repeating workout 2 after workout 3. Again I over trained pretty quickly on my upper body, with not very good results. I began to think that HIT didn't really work. I decided to humble myself and lower the volume to what I stated in the above post and then, amazing results to say the least. This is a dramatic change for me, because before I quit working out before I started HIT, I ALWAYS did at least 10 sets per body part, sometimes 15 or more, and I worked out 5 days a week. So this was hard for me to accept. Now I will never look back. My point being this, If you think that HIT doesn't work, then you need to revaluate your routine. I am sure that MOST of the people in here wouldn't think that I was over training when I started HIT, doing it on Mon, Wed, and Fri, with negatives and etc, but I was badly. It doesn't take much to over train. I have average genetics, and not a juicer. I will post pictures in a couple months. I will post some after 2 years of volume training, and then some after about 8 months or so of HIT. Trust me, you won't believe it.
No need to be defensive, I just wanted clarity b/c if I did your routine I would superset the pre-exhaust excercises too. I've done HIT before too but not in a while. I like to use HIT occasionally to shock the body but not all the time. Looks pretty good for a HIT routine though.

[Jarrells]

I wasn't being defensive, I just wanted to point out what I used to do, and how I made mistakes of over training on HIT when I first started. That way it gives other people that have tried HIT and failed, a logical explanation as to why they may have failed. Sorry if you thought I was being defensive. I Didn't mean to come off that way..