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Giving Props Where Props Are Due (Big A)

AL Bundy

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Jun 24, 2002
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Over the past few years ive trained many different splits...most of them in the volume category (sets, reps) all the while adding in enough recovery time each and every week to help ensure not to overtrain...yet i most of the time felt overtrained...

I had never really use HIT before, I had done a similar way of training, but was definately overtraining...going for very high intensity and keeping volume way to high to get the results I was looking for- using this modified type...

well after reading a few of your posts on it and others who had tried it and like it...i did my 1st TRUE HIT training day yesterday doing Back Traps Bi's

it was like this

Lat pull downs to front
2 warm ups
2 working sets doing 8 strict reps, then doing partials squeezing the lats at the bottom as hard as i could each set

deadlifts 1 warm up with just the bar to get form down
2 working sets each of 8 super strict, lung gasping, spine bending, vertabrae crushing reps then rested 30 seconds and rep'd out 2-3 more

DB rows
2 working sets of 8 reps then with the help of a friend 3-4 negatives

barbell shrugs
1 failed attempt with 365 (grip gave out at that weight after those hard ass previous working sets of DB rows and deadlifts)
put on the wrist wraps and dropped it to 315 and did as many as i could, didnt even count probably 10 or so

then immed 225 rep'd out
then immed dropping the weight to 135 and rep'd out

Preacher curls
2 working sets of 6 reps then 3-4 partials and with the help of a friend added 2-3 negatives each set

DONE CASH OLA...took all of 45 min

didnt feel the pump as i normally do with the higher volume..felt the muscles really well...was wondering if i was gonna be sore or even feel it the next day or 2...esp the traps, i usually do like 10 sets of 10 reps as heavy as i can go each set

24 hours later Im feeling that nice DOMS...my body feels well worked...we will see how legs do tomorrow..already got it all planned out...cant wait

so thanks for pushing me into this direction for a while
 

MikeS

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Just a small comment-thats why I dont do traps after Lats. My grip (I use straps) is shit after a heavy back session. Holding onto the bar is the key to shrughs. Also a hint or two-even if you wear gloves, dont with shrugs-and chalk up a little (even with the straps). Makes a big difference.
 

Big A

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I am glad you are finding it useful :)
 

- TBA -

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Jun 16, 2002
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11
AL Bundy said:
well after reading a few of your posts on it and others who had tried it and like it...i did my 1st TRUE HIT training day yesterday doing Back Traps Bi's
i thought "true" HIT was only one working set of an exercise to failure? and not adding in a bunch of negatives?

- TBA -
 

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